Captures from January Brunch Club

The pictures from January Brunch Club are here! Our friend and talented photographer, Ana Kamin, did a beautiful job capturing the event. We are incredibly grateful for everyone who brought their wonderful energy to the brunch table. We hope you’ve been experimenting with your new quick and healthy breakfast recipes. (More photos on Facebook). The menu is set for the next Brunch Club and it’s another mouth-watering line up. Save the date 2/22 – more details to follow. Xo

How Stress Is Affecting Your Health + My Tips To Reduce Stress

Stress puts a huge toll on our health and we don't even realize it. Let me explain what happens when we stress. When we are stressed, our brain signals the release of stress hormones cortisol, adrenaline, and norepinephrine. Cortisol is the primary "fight or flight" stress hormone that provides us with a rush of energy to help us fight or run away from a dangerous situation. The release of cortisol causes an increase in blood sugar, increase in blood pressure, and weakens the immune and digestive systems. This increase in blood sugar causes insulin to be excreted, which is the hormone that takes sugar from the blood and stores it for later use. In our modern world, our brain identifies most situations as dangerous and/or very stressful. We stress over little things such as having a full email inbox or waiting in traffic. This was not the case hundreds of years ago.

Our body does not differentiate between physical and emotional stress, so it reacts to both by producing more and more cortisol.

When cortisol is elevated for long periods of time, it can lead to chronic health issues such as weight gain (even if you're eating healthy and exercising), diabetes, metabolic syndrome, high blood pressure, Candida, insomnia/sleep issues, IBS, cancer, and increased risk for heart attacks.

Stress also affects our mood, attitude, productivity/focus, language, work, and relationships. It carries on to all areas of our life even if we don't intend it to or don't realize it.

Most people come to me because they want to lose weight and adopt healthier eating habits. I like to start by looking at their stress levels and address that fist if needed, because no matter how healthy we eat, we cannot lose weight if our cortisol levels are constantly high.

Under stress, our body feels like it's being attacked and it holds onto fat to protect itself. Stress = weigh gain.

Here are my top tips for reducing stress:

• Yoga & Walking – We know that exercise can help lower stress levels. This is true, however, strenuous exercise such as running and biking actually create more stress in the body and have the same effect as mental or emotional stress do. To really melt stress off, take a yoga class or go on a long walk. This type of movement will help keep your cortisol levels low and also help you burn more fat.
• Deep breathing & meditation – Whenever you feel stressed and overwhelmed, pause and 5-10 some deep breaths. A deep breath consists of inhalation through the nose that fills the belly completely, and then slowly the air is released through the nose as the belly contracts again. As simple as it sounds, this completely calms the body and brain and puts us in a state where we can actually think about our actions and rationalize better.
• Aromatherapy oils - You can simply smell them, dab them on your neck, burn them, or dab them on your nose. Read labels to make sure it's okay to apply on skin. My favorite blends are from Moonrise Creek Herbal Apothecary: https://www.etsy.com/shop/MoonriseCreek.
• Get more sleep – Sleep deprivation creates stress in the body. It is important to get a good night sleep to stay healthy.
• Drink herbal tea – Tea has calming and relaxing components that could help you through times of stress. Make yourself a pot of tea while you work, or better yet, take it outside and enjoy it under the sun.
• Call a friend or a family member– Sometimes we just need someone to talk to about what we are experiencing. Don’t hesitate to call a friend or a family member before you reach for that sugary drink or food item. Maybe all you need is support or a different perspective on a subject.
• Journaling – This is a great way to get rid of negative thoughts and patterns that are getting in the way of your success. Write down your thoughts, but also visualize what you want for yourself and connect with 3-5 things that you are grateful for in your life. When we focus on what we are grateful for, we have no space for feeling stressed and overwhelmed.
• Relax – Plan for relaxation. Whether it’s a day of lounging around your house, going on a family hike, or getting a massage, make sure you make this time for yourself. When we are stressed, we feel like we have no time to relax, but relaxation is what will actually. help .you feel balanced and keep cortisol levels at bay.
• Stay well nourished (Eat your greens!) – I’ve said it before, and I’ll say it again. Food directly affects our mood, thoughts, productivity, and stress levels. It’s common that we crave sweets and fatty foods when stressed because we often relate them to comfort. These foods in particular will actually feed cortisol levels and keep you on a vicious sugar-craving roller coaster. Instead, stay well nourished throughout the day to avoid crazy mood swings and stress eating. Take a look at some of my recipes for meal and snack inspiration.
• Have a dance party - Probably my favorite one of all so these. Really, just get up and dance when you're stressing at work or at home. My sister and I do this a few times a day and it's the best way to snap out of it. Even if it's only for one song, it's worth it.

I hope these tips are helpful to you. Try a few and see which you like best and you can implement into your daily life.

Xo

Giovanna

Coconut-Lavender Pie with Plum Sauce (Raw & Vegan)

This has to be the best raw dessert I've ever made. My sister has attested to it as well. She gets spoiled by me once a year. Actually, most days, but on her birthday she gets to request any dessert she wants. This year, she left it up to me, so I let the summer flavors guide me.

Enter this insanely good Coconut-Lavender Pie with Plum Sauce.

I know you'll love this one also. Every bite is perfect.

Ingredients

Crust

1/4 cup raw hemp seeds

2 1/2 cups fresh medjool dates

1/2 cup unsweetened shredded coconut

1/4 teaspoon sea salt

Coconut-Lavender Filling

4 cups fresh coconut meat or thick coconut cream (To get coconut cream, place canned coconut milk in the refrigerator for about 24 hours. Use the thick layer that separates at top.)

1 cup coconut milk

4 Tablespoons raw honey or grade B maple syrup

1/4 cup coconut oil, melted

2 teaspoons fresh lavender

2 teaspoons vanilla extract (or vanilla powder)

Juice of 1/2 lemon

Pinch of sea salt, to taste

Plum Sauce

2 fresh plums + a few extra to garnish

1 teaspoon raw honey

Note: I used an 11-inch springform pan. You might want to cut the recipe in half if you're using a smaller pan, or you can leave it and have thicker layers. 

Procedure

Crust

1. Place hemp seeds in food processor and process until ground. Add remaining ingredients and process until well incorporated and mixture holds together when pressed with fingers.
2. Press mixture evenly onto bottom of a springform pan (I used an 11-inch size pan). You might want to line it with parchment paper so it doesn't stick to the bottom.
3. Place in the refrigerator while you prepare filling.

Coconut-Lavender Filling

1. Place all ingredients in a blender and blend until smooth and creamy. Taste and adjust if needed.
2. Pour over crust and place in the freezer for at least 8 hours, until it has set completely. Store in freezer.

Plum Sauce

1. Place ingredients in blender and blend until smooth. I chose to leave the skins of the plums on, but you may take them off if you don't want pieces of skin left.

Serve

1. To serve, remove pie from freezer and let sit out 20-30 minutes before serving for it to thaw out and be the perfect consistency.
2. Decorate with sliced plums and drizzle with plum sauce.

Enjoy and savor every bite!

Xo

Raw Chocolate Macaroons

The best things come when you least expect them. I wasn't even thinking or craving chocolate, but these sweet things snook up on me as I was standing in front of my pantry in search for something to do. These raw chocolate macaroons pack a punch of vitamins and minerals and are gluten-free, nut-free, and dairy-free. They're a quick little treat to boost mood and energy. Honestly addicting.

Enjoy!

Ingredients

2 cups unsweetened shredded coconut

1/2 cup raw cacao powder

1/2 cup melted coconut oil (measure after you have melted it)

3 Tablespoons coconut nectar (I use Coconut Secret)

1 teaspoon pure vanilla extract

pinch of sea salt

Procedure

1. Mix all ingredients in a bowl. Tightly pack mixture into a Tablespoon measuring spoon and gently drop it over a plate or baking sheet lined with parchment paper. Repeat with the rest of the batch.
2. Freeze for 1-2 hours. Let sit for a few minutes out of the freezer before serving, but don't leave out for too long or they will melt.

Makes ~20

These would be better if dehydrated with a dehydrator, but I don't own one. I encourage you to use it if you do.

Tell me, how do you relieve stress? What methods do you use to keep your focus? 

Dairy Alternatives + Cashew Cream Recipe

Like most foods, dairy has it's controversies. Is it good or bad? If you Google 'dairy and health' you will find thousands of articles supporting why it's good, and thousands supporting why it's bad. We grew up believing that milk is essential for bone health. Truth is, you don't need milk to be healthy nor to get these important nutrients that you would get from milk - calcium, potassium, and vitamin D. There are various reasons why one might omit dairy from their diet: being vegan, lactose-intolerant, paleo, casein sensitivity. Everyone has their own opinion on dairy, but my advice is: If you're going to have it, make sure it's good quality. Dairy isn't how it used to be anymore. It now comes packed with hormones and antibiotics. Reading the label is crucial when selecting dairy products. Learn what's in it and where it's coming from. Whatever it contains will be ingested into your body.

I personally don't include dairy in my diet because I am lactose intolerant. I may have it every now and then (about once a month), and when I do, I choose organic and local goat or sheep as they are easier to digest.

Aside from being a discomfort for those with lactose intolerance, dairy is acidic and can cause inflammation for anyone. This is why I suggest to consume in moderation, about 1-2 times per week, and get calcium from other nourishing and anti-inflammatory foods.

Non-dairy foods rich in calcium:

• Sesame seeds (more than milk)
• Spinach
• Collard greens
• Almonds
• Broccoli
• Sardines
• Kale
• Mustard greens
• Beet greens
• Turnip greens

Here are some healthy alternatives to dairy products:

• Milk: coconut milk, almond milk, cashew milk, hemp milk, oat milk, flax milk - homemade milk is best to avoid preservatives and additives. Recipe for almond milk here.
• Yogurt: coconut yogurt, chia pudding
• Butter: coconut oil, ghee (clarified butter - free of dairy)
• Ice cream: coconut ice cream, rice milk ice cream, blended frozen banana, thick smoothie. Try my vegan chocolate-coconut ice cream, it's delicious.
• Cheese: cashew cream/cheese, nutritional yeast (sprinkle it on food for a cheesy taste)

One of my favorite dairy alternatives is cashew cream. It's simple to make and so delicious. Cashew cream can be used as a dip, spread, dressing, pasta sauce, pizza sauce/cheese, burger topping, and anything else you can think of.

Ingredients

1 cup cashews, soaked in filtered water for at least 2 hours

1 clove garlic

1 Tablespoon extra virgin olive oil

1 cup water or vegetable broth (or less for thicker 'cheese')*

juice of 1/2 - 1 lemon

pinch of sea salt and black pepper

Optional flavorings: fresh rosemary, red chili flakes, fresh thyme leaves, dried herbs, nutritional yeast

Procedure

1. Soak cashews anywhere from 2-4 hours. Drain and rinse.
2. Place in blender with the rest of the ingredients and blend until smooth.

*The amount of water or broth you use will determine the consistency. Only use about 1/2 cup of water to get a more cheese-like consistency. Play around with liquid measurements and see what you like best.

What's your favorite dairy alternative? Please share in the comment section below. 

Vegan Chocolate-Coconut Ice Cream

It's not summer yet, but I'm already craving (and testing) all the amazing treats I want to create on those sunny days to come. My first test was this delicious and ridiculously simple chocolate-coconut ice cream. I always thought of ice cream as something that was impossible to make at home. Even using an ice cream maker seemed like a lot of work for me, and I never felt the need to try to make it at home since ice cream is not usually my go-to treat. Then I visited Bi-Rite Creamery in San Francisco and had their chocolate vegan ice cream and life was different. That ice cream is always worth the 30 minute wait. Since trying Bi-Rite Creamery, I knew I had to come up with my own healthy version to avoid indulging again. And that I did.

I still don't have an ice cream maker, but that is not necessary for this recipe. Making vegan ice cream turned out to be very easy. All I used was a blender and a glass container to freeze the ice cream in. The best part is that I only used 4 ingredients and the ice cream is gluten-free, dairy-free, and refined sugar-free. It couldn't be better if you ask me. It's a perfect guilt-free treat or snack for adults and kids.

Please try this recipe and share below how yours turned out. Feel free to substitute pistachios with any type of nut.

Ingredients

1 can coconut milk (make sure to use full-fat, otherwise, ice cream won't be creamy)

3 Tablespoons raw cacao powder

1/4 cup coconut nectar or raw honey

1/4 cup chopped pistachios

pinch of sea salt

Procedure

1. Place all ingredients in blender and blend until smooth.
2. Pour in glass container or dish and place in freezer for 6-8 hours, until completely firm.
3. Serve scoops using ice cream scooper (or eat straight from container, which I may or may not have done)

Enjoy!

Sunflower Seed Butter

A few months ago I discovered that I am sensitive to nuts. I know, I felt like my life was over, especially since I was the almond butter queen. I had it every single day and more than once. Perhaps why the sensitivity flared. I used to often get bloated and gassy after eating nuts but never thought anything of it since it wasn't every time or I just wasn't aware enough to make that connection. It wasn't until I did a thorough elimination diet/detox (similar to my 3-Day Detox Plan) that I realized that indeed nuts where causing stomach bloating and inflammation. So although they're packed with nutrients and have great health benefits, my body does not agree with them anymore. And that's okay because there are so many other foods that I can get those nutrients and snack fix from. It's just a matter of getting creative, there are always alternatives.

So I discovered this delicious and creamy sunflower seed butter. If you already purchase sunflower seed butter, do yourself a favor and make your own at home. It is so much better than the store-bought kind and doesn't contain refined sugars and other unnecessary additives. Always read your labels.

Ingredients

4 cups raw sunflower seeds

2 Tablespoons melted coconut oil

1 teaspoon pure vanilla extract

pinch of sea salt

Procedure

1. Preheat oven to 350 F.
2. Place sunflower seeds on baking sheet and toast in oven for 6-10 minutes, until slightly golden. Check at 6 and 8 minutes. It's important to keep an eye on them because they burn easily.
3. Let cool for 10 minutes and place in food processor. Process for about 7-10 minutes. The seeds will release their oils and go from a flour, to a crumbly, to a creamier consistency. Be patient, it takes time. At this point, with the processor still running, add remaining ingredients and process until it reaches desired creaminess.
4. Transfer to jar and keep at room temperature or refrigerated for up 2-3 weeks.

Makes ~ 2 cups

Let me know how yours turns out! Share below or tag me in your picture #apurifiedlife

3 Minute Green Curry Sauce + Vegetable Curry Dish

There are many many types of curry sauces out there. I like to keep mine simple, but flavorful. This sauce took me 3 minutes to make and goes great on vegetables, meats, whole grain, and on salads as dressing. I like to make a batch and use it different ways throughout the week. It keeps for about 5 days in the refrigerator. Below is a recipe for my curry sauce and a very simple and delicious vegetable curry side dish (or main dish with the addition of a good quality protein: raw nuts or seeds, grass-fed chicken, pasture-raised eggs, goat cheese).

Curry Sauce

Ingredients

1/2 white or yellow onion, coarsely chopped

1 can coconut milk

1/2 lemon, juiced

1 garlic clove

2 T organic curry powder

handful spinach or basil

sea salt and black pepper

Procedure

1. Place all ingredients into blender and blend until smooth. The more greens you add, the greener the sauce will turn out and the flavor might change a bit. Play around with it and season to your liking.

Vegetable Curry Dish

Ingredients

1 Tablespoon coconut oil

1 head cauliflower, chopped into bite size pieces

1/2 pound green beans, ends trimmed and halved

1 yellow squash, sliced and halved

sea salt

1/2 cup curry sauce, or more to coat all vegetables

Note: you can use any vegetables you'd like for this dish (carrots, cauliflower, zucchini, squash, sweet potatoes, green beans, broccoli, mushrooms)

Procedure

1. Heat coconut oil in a medium-size pan. Add vegetables and a pinch of sea salt and sauté until tender, stirring occasionally. Add curry sauce to pan and continue cooking for a few extra minutes until vegetables are cooked through and sauce heats up.

Serves 4-6 

Coconut and Cinnamon Granola

I've been on a granola kick lately. It's my current go-to treat, except it's not filled with crap and it keeps my blood sugar stable. It's also gluten-free, grain-free, and nut-free. Of course you can add nuts if you'd like, but I omit them since I am sensitive to them.

This recipe in particular is one of my favorites. Coconut and cinnamon make a great combination and are both anti-inflammatory. I personally leave out the sweetener and it tastes just as delicious. Try it out with and without sweetener and let me know what you think. Enjoy this granola for breakfast with non-dairy milk, as a snack, or for dessert.

Ingredients

2 cups coconut flakes (not shredded)

1/2 cup raw sunflower seeds

1/2 cup raw pumpkin seeds

1/4 cup raw sesame seeds

1/4 cup chia seeds

1/4 cup melted coconut oil

1 Tablespoon natural sweetener (coconut nectar, raw honey, grade B maple syrup), optional

2 teaspoons cinnamon

2 teaspoons pure vanilla extract, optional

pinch of sea salt

Procedure

1. Preheat oven to 250 F.
2. Combine all ingredients in a large bowl and mix well to coat evenly.
3. Spread out on a baking sheet lined with parchment paper and bake for 10 minutes. Stir and bake for another 8-10 minutes, until beginning to brown.
4. Let cool for 15 minutes and store in air-tight container.

Makes ~4 cups