Personalize Your Health

Personalize Your Health

With Beaming Wellness & Parsley Health

By Health Coach, Parsley Health, Tina Paymaster

When it comes to getting healthier, we’re too often guided by the latest diet and exercise fads, cleanses and celebrity trends.

Finding any inspiration to help motivate you to forego the extra glass of wine or get your body moving is all well and good, but there’s a really good chance that the same eating habits and workout your best friend (or Karlie Kloss) is doing, may not be the most beneficial to you.

There are so many people that feel like they’re “doing everything right” but still not seeing the results they want or feeling as good as they know they can.

At Parsley Health, a groundbreaking medical practice of highly trained doctors and health coaches that just opened in Los Angeles, we take a smarter, whole approach to helping you live a healthy life. The three main areas that we focus on when treating any condition are healing the gut, nutritional and lifestyle guidance and stress reduction. Every member receives a personalized protocol based on their unique needs. When creating a personalized health plan for our members, we get to know a patient’s entire life story so that we can figure out exactly what is causing an imbalance in their body and create a personalized plan to correct it.

Eating a “healthy” diet isn’t as simple as consuming more salads, sipping more green juice or taking in more protein. Sweating it out in spin class or running five miles a day may not be the answer to getting back into shape either. In many cases, this can actually cause your body to retain fat and throw your hormones out of balance.

The truth is that each and every one of us is incredibly and beautifully unique. Different things make us happy. Different things make us sad. In the same way, different foods and forms of movement will support each one of us differently. There is no “one-size-fits-all” recipe for better health.

When it comes to food, the main things to consider are how strong your digestion is and if the food is going to support your health or worsen any imbalances. About 50-70% of your immune system lies in your gut. How well you absorb the nutrients from your food and eliminate toxic waste is detrimental to the state of your health.

The quality of the foods you eat and the specific foods themselves can play a key role in how well your unique digestive process functions. Years of poor lifestyle choices, prescription medications, environmental toxins and stress can also impact the state of your digestion and negatively affect your health. Everything from weight gain, chronic fatigue, autoimmune diseases, hormone imbalances and skin issues are all connected to gut health.

When it comes to personalizing your own health, here are a few tips you can try now:

  1. Pay attention to how you feel
    The best gauge of how food is affecting your body is to actually pay attention to how you feel physically and emotionally when you eat. Practicing mindful eating and tuning into your body will provide you with more information than you probably think.
  1. Respect your hunger
    Six small meals a day or three large meals a day? The truth is there is no one right answer. It’s best to once again pay attention to your body. Are you actually hungry when you’re eating, are you eating out of habit, because it’s a certain time or because you’re bored or sad? As a general principle, eat when you’re hungry and don’t eat when you’re not.
  1. More isn’t necessarily better
    If you’re incredibly stressed out, having sleep issues and suffering from anxiety, going to high intensity bootcamp classes five days a week is only going to make things worse. Instead try incorporating more relaxing types of movement such as yoga (not hot yoga), pilates, walking or hiking.
  1. Address the four pillars of health
    According to Ayurveda, a 5000-year old holistic system of medicine, there are four main pillars to health: Sleep, Digestion, Elimination and Menstruation (for men, this would be other ways of purifying.) Look at the quality of each one of those in your life right now and ask yourself if each is operating at peak performance. If not, you may have a clue as to what is throwing your system off and causing you to not feel well.
  1. Experiment
    The only way to really know what is working and not working for your body is to experiment with new foods, new forms of exercise and new forms of relaxation such as meditation or breath work. Try something new out for a few weeks and see if you notice any differences.

Interested in getting your own personalized health plan?

Parsley Health is offering Beaming Wellness friends $100 off membership from now until November 27, 2016 with the code “BEAMING.” The offer expires in 30 days so schedule your free consultation today.

The Parsley Health annual membership gives you comprehensive medical care, year-round health coaching, unlimited online access to your records and medical team, access to a large wellness community and exclusive discounts and perks – and it costs just $149/month.

Tina Paymaster
Health Coach & LA Community Director, Parsley Health
parsleyhealth.com

 

* * *

 

“ We’ve extended our lifespan, but we have not extended our health span,” shares Dr. Jeff. “Functional medicine is the ‘why’ in medicine. Why is this happening?”

“We’ve extended our lifespan, but we have not extended our health span,” shares Dr. Jeff. “Functional medicine is the ‘why’ in medicine.”

 

Parsley Health offers much more than great doctors — it is the first ever medical practice to offer a personal, smart and whole approach to a healthy life. Their highly credentialed doctors and health coaches take the time to get to know you and your individual story. Then they use state of the art diagnostic tests to curate the best possible medical, nutrition and fitness treatment plan for you, all in one place.

NEW Pumpkin Dream Smoothie

 

NEW Pumpkin Dream Smoothie

Created with love by our Beaming teams, just for you!

PUMPKIN DREAM SMOOTHIE

Ingredients

8oz freshly sprouted almond milk
1 date
1 T Beaming Blonde Protein Powder
1/2 TSP cinnamon
1/4 TSP nutmeg
1 TSP maca
1 slice Pumpkin Maca Pie
1 TSP JEM Cinnamon Red Maca
1/4 C frozen banana
1/2 C ice

Directions

STEP 1: Blend on #3
STEP 2: Sprinkle on top with 1 T Beaming Homemade Superfood Granola (no berries)

 

By Popular Demand, Pumpkin Maca Pie

You can now pre-order the whole pie, just in time for the holidays. This gluten and dairy free treat is layered with a raw superfood crust and raw pumpkin filling and topped with our coconut whip cream.

ORDER NOW >>

Pre-order 3 days in advance with our cafes; pick-up at cafes.

Beauty Lies Within The Soul

“Nothing can dim the light that shines from within.” ~Maya Angelou

Beauty Lies Within The Soul

Holistic beauty tips to help you glow from the inside, out

 

By Alexis Wolfer
Alexis is the founder of the empowering women’s lifestyle website TheBeautyBean.com, author of The Recipe For Radiance and Radiant Bride, and a confidence-spreading Real Beauty advocate.

When it comes to beauty, we can wax on all day about the best anti-aging creams and Tom Ford’s killer lipsticks, but let’s be really honest here (and, yes, this is coming from someone who has spent her entire career in the beauty industry!), it’s neither wrinkle-free nor the latest lipstick that really make someone beautiful. We all intuitively know this – when we see someone who exudes beauty – and it’s that X-factor we all want to tap into. So, how do we get in on that beauty secret? Read on!

8 Inner Beauty Secrets

Complement Yourself. The first step to a beauty routine is self-confidence, yet all too often we’re our own worse critics, especially when it comes to our bodies. But your weight isn’t your worth and your beauty isn’t measured by your dress size. So, step away from the scale (it measures nothing more than your gravitational pull towards the earth – not your sexiness, beauty, health, or anything else!), ignore your jeans size (no one sees it!), and stop being so hard on yourself. Instead, start the day by acknowledging what you love about yourself. What are you grateful for? What do you OWN? (And really, throw away that scale!)

Sweat. Take a dance class, go to the gym, or sweat it out in an infrared sauna! Not because sweat burns calories (calories-shmalories!), but because sweating is one of your body’s best detoxification mechanisms and when you’re adequately detoxed, your skin will glow, your hair will grow thick and shiny, and more!

Hydrate. Your skin is one of the first places to show the signs of dehydration, which will not only exacerbates dry skin, but also makes oily skin oilier (when your skin is low on water content it tries to hydrate the only way it knows how: by pumping out the oil) and even makes wrinkles worse. Aim to drink half of your body weight in filtered water every day for radiance from the inside out.

Eat For Beauty. In my first book, The Recipe For Radiance, I share the secrets to using food for beauty. But for the cliff’s notes version, think of it this way: food is not just energy, it’s also the building blocks for your skin, hair, nails, organs, and more! Throw crap in the mix, and you’ll have a house made of crap 😉

Take A Probiotic. Your gut’s health is directly linked to your skin’s radiance. Adding a clean probiotic to your daily routine is a great way to take your skincare routine to the next level, especially if you’re prone to breakouts. One key tip I learned from my girl Meredith Gellar: mix up your probiotics every month or so since no single one contains all the strains of bacteria you need.

Own It. A lot of the times when people say “beauty comes from within” they mean it in a placating way, but go with me for a moment. Think of the most beautiful women you know – not a celebrity whose picture you’ve seen countless times and who you’ve repeatedly been told is beautiful, but a woman in your life. What makes her radiate? Sure, she may have glowing skin and luscious locks, but more often than not, it’s something else: it’s a confident energy that exudes from within. Own your beauty. Stand tall. Walk into a room confident. Trust me: it’s the best beauty tip around (well, that and a smile!).

Be Choosy. With your energy, your time, the people you hang with, and the conversations you have. An elevated life will elevate your beauty!

Read Labels. Your skin is your body’s largest organ and it absorbs what you put on it. Read those ingredient labels like you do your food labels – the fewer, more recognizable ingredients the better (hi, coconut oil!) – and your skin will thank you.

 


Alexis Wolfer is the founder and editor-in-chief of TheBeautyBean.com, an online women’s magazine founded in 2009 to bring women their beauty, fitness and wellness fix in a way designed to make them feel better about themselves. Less than 2 years later, Forbes Magazine named TheBeautyBean.com one of the Top 10 Women’s Lifestyle Websites.

Alexis has simultaneously become a well-known beauty and lifestyle expert, as seen on the Today Show, E!, The Doctors, NBC, CBS, ABC and FOX as well as in print outlets from WWD to AOL, CNN.com to Oprah.com, Teen Vogue to Star Magazine and even the United Kingdom’s leading newspaper, The Independent. Access Hollywood even named Alexis the ‘Female Beauty MacGyver’ and People StyleWatch has dubbed her ‘The DIY Beauty Queen.’

Additionally, Alexis advises and invests in early stage startups, helping them in the areas of female user/customer acquisition, product development and strategy, and public relations and marketing.

Alexis graduated summa cum laude from Washington University in St. Louis, earned her Master’s Degree from Columbia University, and is a Certified Holistic Health Coach by the Institute of Integrative Nutrition.

She is the author of The Recipe For Radiance: Discover Beauty’s Best-Kept Secrets In Your Kitchen (Running Press, April 2014) and Radiant Bride: The Beauty, Diet, Fitness, And Fashion Plan For Your Big Day (Running Press, January 2016).

She currently lives in Los Angeles, but will always be a NYer at heart.

Strength is a State of Mind

Strength is a State of Mind

Week 3: BODY // Strength

By Founder, The Greatness Foundation, Mike Sherbakov

“All done” said the tattoo artist proudly. I looked at my wrist and there it was, a reminder for the rest of my life.

Rewind back a few years.

“Dig deep! You feel like quitting?! Good, that’s just the start!” yelled my drill instructor at Marine Corps bootcamp.

As much as I didn’t want to admit it.. with my face in the sand, covered in dirt and sweat, breathing so hard I felt like my heart was going to explode… he was right.

Fast forward.

“23 units in one semester?! I mean, it’s not recommended but I certainly can’t stop you” said my guidance counselor as I explained my plan to earn two bachelors degrees in 3 years.

As much as she didn’t want to admit it.. I possessed a quality, a certain characteristic that would guarantee success in whatever I decided to take on… and she was right.

Whether physical or mental, we’ve created limits for ourselves. We’ve taken our past experiences and decided, at some point, that we were only capable of so much. The problem? Well more often than not, the limits we’ve set are actually just a fraction of our true potential.

What if you were capable of more? What if you pushed beyond your self-imposed limits and realized that you were capable of greatness?

From one extra repetition exercising at the gym when you feel like quitting to one extra minute finding stillness in your morning meditation when your mind won’t slow down, this particular quality may just be the single biggest predictor of future success.

Strength. A commitment to pushing beyond our “limits” and doing our best in every moment.

Strength comes in many forms. Sometimes, we cultivate external strength by embodying full-body wellness, a combination of proper nutrition and effective training. We provide ourselves with the right foods and place enough external resistance on the body so it grows stronger. Other times, we cultivate internal strength by navigating a challenging situation in life with grace and ease. We embrace challenges and change our perspective to see them as opportunities in order to grow. 

In both examples, we’re pushing beyond comfort zones and that, interestingly enough, is where the magic happens.

Strength to me is a state of mind. It’s about getting comfortable being uncomfortable, knowing it’s not always easy but certainly always worth it. 

This perspective suddenly turns life into an adventure! No need for perfection, no need for judgment or comparison. We begin to explore personal edges in every area of our lives. We push past physical boundaries in the gym or the yoga studio. We push past mental boundaries, intuitively listening to and bringing awareness to self-limiting beliefs we’ve created and slowly break them down.

Just as a tiny seed planted in the ground has the potential to become a massive oak tree, so we have the potential to become the greatest version of ourselves, if only coupled with the strength to actualize this potential.

“Strength” is tattooed on my wrist as a reminder and commitment. I hope the words above act as a reminder for you to live with strength, inside and out.

 


Mike Sherbakov is the founder of The Greatness Foundation, on a mission to positively impact one billion lives. Learning the importance of integrity, honor, and hard work during his time on active duty in the United States Marine Corps, Mike is fascinated with exploring human potential. He inspires others to choose greatness as a leader in the community and passionately pursues humanitarian efforts around the globe.

www.MikeSherbakov.com

Navigating September’s Cosmic Energies

 

We’re on cosmic energy adventure this month — as eclipse season comes to an end and we journey toward the energy of the Fall Equinox, we have a powerful opportunity to make some major transformations. Chances are you felt the effects of last Friday’s Full Moon + Lunar Eclipse, which brought a huge surge of cleansing energy and invited us to go deep into the subconscious. Worn out thought-patterns, old wounds, and unhealthy behaviors resurfaced in our psyche, calling for our true compassion so they could be acknowledged and cleared. Navigating this space can be intense and uncomfortable, but how you respond to the challenges is a determining factor for your spiritual and personal evolution.

When we develop a relationship with these cosmic cycles, we can use the energy appropriately to take us to the next level. The Fall Equinox on Thursday creates a portal that we can access through our practice to propel us in the right direction. You have a window of opportunity to leave a lot of subconscious garbage, past karmas, and limiting beliefs behind. Let the energy move through you! I suggest taking the time to meditate, write freely, and speak into existence your deepest truths and desires around your health, career, and relationships. May you receive the gifts of this potent time, heal and move forward with confidence and grace.

Feeling stuck or maybe need a bit of accountability? I would love to support you! Connect with me @fernolivia and onFacebook for daily inspiration to live your most radiant, powerful life! You’re also invited to join me for an incredible 4-day thyroid healing immersion this November in LA, learn more here.

 


fernolivia_5Fern Olivia Langham, founder of Thyroid.Yoga™, is a Los Angeles–based instructor and wellness expert renowned for her artful approach to self-healing. Through her own journey recovering from Hashimoto’s Hypothyroidism, Fern Olivia combines her extensive knowledge of yoga, meditation, breathwork, mantra, holistic health, and plant-based alchemy into a one-of-a-kind integrative approach. Learn more about her live Thyroid Yoga training for teachers, wellness practitioners and those looking to heal on an accelerated timeline.

Welcome to Week 2 of Our Wellness Journey

Welcome to Week 2 of Our Wellness Journey

MIND // Thought Leadership

 

Today we shift from mindfulness to those people who inspire us, stretch our thinking, help us tap into our creativity and imagination, and challenge us to think BIG. This week, we’ll share a curated list of thought leaders and their podcasts – after all who doesn’t love a great podcast! Share your favorite podcasts below and let’s inspire one another.

Lewis Howes – School of Greatness

@lewishowes

If you don’t know Lewis Howes and his “School of Greatness,” you should. A dear friend and self proclaimed lifestyle entrepreneur, he helps people of all ages reach their full potential through his books, podcast, online school (of Greatness :), speaking engagements and more. I love listening to his podcasts on my commutes back and forth to LA. This year he is hosting his first Summit of Greatness in Columbus, OH (his home town) from September 29 – October 1, 2016. Check it out.

http://lewishowes.com/category/podcast/

 

 

Vishen Lakhiani Mind Valley Academy

@vishen

“Education for People who refuse to fit into the ordinary world.” Mind Valley Academy is an incredible online personal growth academy filled with online courses, podcast and tools for living your best life. Vishen Lakhiani is the visionary behind the Academy and author of one of my favorite new books, The Code of the Extraordinary Mind.

http://www.mindvalleyacademy.com/

 

 

Marie Forleo

@marieforleo

One of the best podcasts and “Marie TV” – Marie is a fantastic interviewer and always features interesting, dynamic, relevant speakers – anyone from Tony Robbins to Elizabeth Gilbert to Jason Silva to Sir Richard Branson. And, she’s extra special to me because she played an influential role in the inspiration behind Beaming :).

http://www.marieforleo.com/marietv/

 

 

Jonathan Fields Good Life Project

@jonathanfields

Authentic, introspective and deep are the first three words that come to mind when I think of Jonathan Fields. A man of tremendous intregrity, Jonathan is committed to helping people live more meaningful, connected lives. His conversations with some of the greatest teachers and thought leaders are powerful and thought provoking. And he’s releasing his next book, How to Live a Good Life, which will most certainly be a game changer.

http://www.goodlifeproject.com/radio/

 

 

Ali Brown – Glambition Radio

@alibrown

When I head out for a run or power walk, I take Ali Brown and her “Glambition Radio” podcasts with me. Named one of the top podcasts for female entrepreneurs, Ali interviews some of the most amazing women doing extraordinary things. From Ali Webb of Dry Bar to Jessica Herren of Stella & Dot to JJ Virgin and so many more, I am always inspired by her conversations with takeaways that I apply in my business and life.

https://alibrown.com/radio/

 

 

 

FMTV – Food Matters TV

@fmtv_official

Finally, a website that has all of the best health and wellness videos, documentaries and online podcast series in one place featuring the top doctors and health influencers in the world. The founders, James Colquhoun & Laurentine ten Bosch are the Filmmakers for the thought provoking documentaries Food Matters & Hungry For Change so needless to say, they didn’t mess around when creating this online resource. My one caution, it’s addicting … in the best of ways :).  

http://www.foodmatters.com/

 

 

Elizabeth Gilbert – Magic Lessons

@elizabeth_gilbert_writer

Perhaps my favorite woman on the planet (sorry Mom), or at least my favorite female author and speaker :). If you don’t know Elizabeth Gilbert, you have been living under a rock. She’s the author of Eat, Pray, Love among many other books and one of my favorite books released this year, Big Magic. If you have not read this book or listened to it on audio, it’s a must do immediately. She’s witty, real, playful and the true essence of authenticity. And somehow she always has the perfect words to convey what I am thinking and feeling. She gets it. Enjoy!

http://www.elizabethgilbert.com/magic-lessons/

 

 

Tony Robbins

@tonyrobbins

Tony doesn’t need a formal introduction, as he is by far one of the most influential, powerful, life changing individuals on the planet. If you haven’t been to one of his seminars, it’s an experience like no other. And his recent documentary, I Am Not Your Guru gives an inside look into on of his most transformational workshops, Date with Destiny is phenomenal. His new podcast, which, like everything else Tony does, is exceptional – another one of my favorite inspirations to devour during a run or power walk.

https://www.tonyrobbins.com/podcast/

 

 

Tim Ferriss 

@timferriss

Named the #1 podcast on all of itunes, clearly he has something to say about business (and other topics) that people want to hear. And his best selling book, The Four Hour Workweek, is a business staple. Tim’s content is thought provoking, witty and extremely useful as he interviews some of the greatest influencers & business thought leaders in the world – from Seth Godin to Malcolm Gladwell to Tony Robbins to Marc Andreessen to Jamie Foxx. 

  http://fourhourworkweek.com/podcast/

 

 

Dave Asprey Bulletproof Radio 

@dave.aspry @bulletproofcoffee

You don’t have to drink Bulletproof Coffee to appreciate Dave’s candidness and commitment to “hacking” conventional western medicine theories. He’s brilliant, controversial and a fantastic interviewer.

https://www.bulletproofexec.com/category/podcasts/

 

 

 

Rich Roll 

@richroll

An accomplished vegan ultra endurance athlete and former entertainment lawyer turned plant-based and wellness advocate, Rich and his wife Julie are a dynamic duo of optimism and inspiration helping to illuminate our minds to the power of food as medicine and all things wellness. His personality is powerful, yet subdued, and his interviews are as authentic as they come. I love listening to his podcasts on runs and beach walks as he has a way of finding some of the most fascinating people around the world doing incredible things.

https://www.richroll.com/

WEEK 1: MIND // mind•ful•ness

mind • ful • ness

a mental state achieved by focusing one’s awareness on the present moment,
while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.

Meditate with Megan >> listen to her meditation podcast

If I look back on my life prior to my meditation practice I realize I spent very little time in the present moment and even less time accepting my feelings, thoughts and bodily sensations. To be clear: I absolutely spent time in my feelings/thoughts/body, but there was only the occasional element of acceptance. There was a time when I would start a cleanse not thinking, “I’ve been listening to my body and I think it could use a break and a reset,” but then “I wonder how much weight I’m going to lose.” A time when I would go on a date and think, “I wonder if he’ll call?” instead of asking myself if I thought he had the qualities that I look for in a partner. A time when I would go on a job interview wondering if they thought I was good enough to hire instead of asking the questions to ascertain whether or not I thought it was a good fit.

I lived my life reacting to the world around me doing my best in whatever state that moment left my mind, body or spirit in. I rarely pondered my existence, my desires, my purpose, and how I was serving the world. I lived in the most tangible and micro layers of my being.

Meditation introduced me to who I was beyond the tangible roles that I played, beyond what others thought of me, beyond my body even. Allowing mindfulness to be what sponsored the thoughts I favored, the words I spoke, and the actions I took changed my very experience of reality. When you are able to witness the state of your being, whether it’s in the form of a thought or feeling, while simultaneously having the thought or feeling you open up the space between the two. You invite in the ability to lovingly accept what is first and foremost, before you begin to judge and impose your will onto the reality you find yourself in. As a result, you stop arguing with reality! What a concept – allowing ‘what is’ outside of yourself to simply be what it is. You focus instead on how you’re choosing to respond, in turn becoming the conscious and mindful author of the story you’re living out instead of allowing everyone else’s story to narrate your life.

Meditate with Megan >> listen to her meditation podcast

Haven’t meditated before? PERFECT! We’re so excited to connect you with one of our favorite meditation teachers. Take time for YOU and enjoy this meditation.

 

Megan Monahan // Instagram: @megmonahan

 

screen-shot-2016-09-10-at-7-04-09-pmMegan is a meditation teacher @wanderlusthlwd, @unplugmeditation @chopracenter, and she also teaches privately. “My life, my journey, what wakes me up in the morning is about remembering who I am. I’m a big believer that we all start off in a state of wholeness and we then proceed to layer onto that wholeness our experiences and stories, many of which block us from living in a state of trust and flow. The moment you start shining the light of awareness onto that residue and begin to clean off the elements of your story that don’t serve you, let go of the thoughts that don’t propel you, you see glimmers of your greatness – of who you really are.” You can find Megan at her Beaming “home cafe” in West Hollywood and Brentwood.

 

 

We <3 These faces + inspirational quotes

You know that feeling when you’re totally inspired by someone’s energy, words or presence? That’s what we’re celebrating throughout the month of August: community connections and people who inspire us to live our best lives. We’re honored and excited to shine a light on this collective of individuals from Southern California. Connect with them at their Beaming “home cafes” shared below.

Follow us on Instagram @livebeaming to discover each of their personal stories.

 

Amanda Kriebel // @amanda.kriebel

Awareness Physical Therapy // Physical Therapist, Yoga Teacher
“And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom.” ― Anaïs Nin

 

 

 

 

 

Blake Jung // @trueblake

Y7 // Yoga Teacher
Author of Yoga Business Essentials & Business Advisor
“Just don’t give up trying to do what you really want to do. Where there’s love and inspiration, you can’t go wrong.” ― Ella Fitzgerald

 

 

 

 

Camille Newbern // @thelasurvivalguide

Armone’s Core Connection // Pilates instructor
The LA Survival Guide // Blogger

I live by 3 pieces of advice:
1. Always wear sunscreen
2. Every time you get the opportunity to travel, take it.
3. If you aren’t getting dirty, you aren’t having fun.

 

 

 

Carrie Minter // @carrieminter  @carriespilatesplus @Carries_Pilates

Carrie’s Pilates Plus // Owner & Teacher
Entrepreneur & Model
“If you can dream it, you can do it” – Walt Disney

 

 

 

 

 

Screen Shot 2016-08-12 at 12.49.00 PM

Casey Palazzo // @cdutchie

The Studio (MDR) // Instructor
“It is only with the heart that one can see rightly, what is essential is invisible to the eye.” – The Little Prince

 

 

 

 

 

 

Charlotte Mooney // @charlottemooneylifestyle

Burn 60 Studios // High Intensity Interval Trainer, Health Coach, Personal Trainer
“If you want to go fast, go alone. If you want to go far, go together.” – African Proverb

 

 

 

 

 

Elise Joan // @elisejoanfitness

Beachbody, Livestrong.com, Equinox // Yoga Teacher
“Above all, watch with glittering eyes the whole world around you because the greatest secrets are always hidden in the most unlikely places. Those who don’t believe in magic will never find it.” – Roald Dahl

 

 

 

 

 

Heather Dorak // @heatherdorak @pilatesplatinum

Pilates Platinum / Owner & Teacher

“Every day is a new day and with every day comes different obstacles and different laughter. Take life one day at a time. Learn from it, grow from it and smile from it.”

 

 

 

 

 

 

 Jamie Franco // @James_Franco

Rise Nation , Instructor

“You are but the product of your thoughts; what you think, you become.” ― Mahatma Gandhi.

 

 

 

 

 

 

 Jessica Lee // @JessicaLee11 @orangetheoryweho @carriespilatesplus

Orangetheory Fitness West Hollywood Trainer, Carrie’s Pilates Plus Instructor
“Character is what you do when nobody’s watching” – dear friend & Coach Nick Ekbatani

 

 

 

 

 

Katie Di Lauro // @nutrition_by_katie

Registered Dietitian Nutritionist
I’m inspired by so much that surrounds me. I believe we need to search for inspiration, not just wait for it to come to us. When I look for inspiration, its amazing how inspiring this world is and the people and beauty in it. I thrive on learning where people find their courage, creativity and motivation. My favorite quote that reminds me of this is “Where ever you go, there you are.” – Jon Kabat-Zin

 

 

 

Laura Conley // @sparkyourshine

Spark Your Shine // Yoga Teacher + Soul Coach
“Don’t ask what the world needs, ask what makes you come ALIVE and go do that. Because what the world needs is people that have come ALIVE.” – Howard Thurman

 

 

 

 

 

Lauren Stachelski // @laurenskiyogi

Pacific Beach CorePower Yoga // Yoga Instructor & Studio Manager
“Trust the wait. Embrace the uncertainty. Enjoy the beauty of becoming. When nothing is certain, anything is possible.” – Unknown

 

 

 

 

Leah Vacher // @yoga.leah

Buddhi Yoga and Bird Rock Yoga // Yoga Instructor
“Through a regular yoga practice you will begin to turn inward and create a space for self-transformation. You’ll begin to become aware of the importance of self-love and self-appreciation. When the opinion of yourself becomes positive, you will begin to stop trying to get so much validation and attention from others. You will have more stability and self-sabotage less. You will become less needy, and find inner stability even when the world around you might be negative or uncertain at times. Through increasing this self-love and self-esteem it will also make you feel more deserving of the good things in life. You will begin to go after what you want deep down, with more motivation and focus than ever before.” – Carolina Vivas

 

 

Megan Monahan // @megmonahan

Wanderlust Hollywood, Unplug Meditation, The Chopra Center, and Me myself and I 🙂 // Meditation Teacher
“I wish I could show you when you are lonely or in darkness the astonishing light of your own being.” – Hafiz

 

 

 

 

 

 Meghan Ryan // @meghanmryan

Equinox La Costa // Tier 3+ Trainer
Shineonrunning.com & LiftSession.com // Eating Psychology and Movement 
“Shine On and find YOUR balance in your life!”

 

 

 

 

 

Michelle Wolford //

Naturopathic Doctor
Live for today with the utmost authenticity, integrity and responsibility for the enrichment of your life and others!  Truly living is about living in the moment, the moment of today- not what could be or what once was, but TODAY because today is really all you have!   By (Dr. Michelle Wolford)

 

 

Mikey Budd // @mikey_budd

Playlist Yoga / Revolution Fitness / Maha Yoga
Yoga Teacher, Spin Instructor, & Meditation Coach
“Every time you feel worried, it’s you doubting yourself. So live stress free!”   – Mikey Budd himself!

 

 

 

 

 

Miki Ash // @mikiashyoga

Yoga Teacher, Social Media Influencer
Private Yoga lessons, & Love Yoga in Venice, CA
If I could leave you with a few words it would be these:
You have the capability to create exactly the life you want to live. No one can make you feel any way without your permission. Love and Joy is created within. You are strong, you are loved, you are supported, and you are capable. Smile, and enjoy each breath, because life is fleeting and we are blessed.

 

 

Nick Ekbatani   // @nickekba

Instructor, Athlete, Health & Life Coach
Burn 60, Cycle House
“Things turn out best for the people who make the best out of the way things turn out.” ― UCLA Basketball Coach John Wooden

 

 

 

 

 

 Nicole Sciaaca // @nicolesciacca @playlistyoga

Playlist Yoga // Yoga Teacher

 

 

 

 

 

 

 Paul Fishman // @fishmanfit

#FISHMANFIT Personal Training // Personal Trainer, Health Coach and Group Fitness Instructor
“The only thing we have to fear is fear itself.” – JFK

 

 

 

 

 

 

Sandi Crosby // @sandisignorino @craft_donuts @craft_donutssd @lululemon

lululemon athletica La Jolla, Manager
Craft Donuts, Entrepreneur
Several years ago I heard a saying that went something like: “You are the sum of the five people you surround yourself with the most.” It hit me like a 2×4.

 

 

 

 

Tara Sowlaty & Jessie Groveman // @tarasowlaty @howyouglow

How You Glow / Co-Founder of How You Glow, Holistic Nutritionist & Health Coach
“Learn the rules like a pro, and break them like an artist.” – Pablo Picasso. I’m obsessed with this quote because it conveys my idea of balance, but in a mindful and artful way 🙂

 

 

 

Tawny Janae // @ tawnyjanae

Yoga Teacher/ Model / Brand Ambassador 
“The hardiness of a diamond is part of its usefulness, but its true value is in the light that shines through it.” – BKS Iyengar

 

 

 

 

 

Screen Shot 2016-08-16 at 10.40.19 PMTodd McCullough // @tmacfitness

TMAC Fitness // Founder

“My passion is fitness, and is deeply rooted in who I am.” Todd also shares these words of wisdom: “Align your passion with your purpose and give it to the people.”

 

 

 

 

 

Ty Cucarola // @cucar001

Lagree Fitness Studio // Instructor
My dad told me once, Ty you can have anything you want in life…you just have to be willing to put in the work each and every day. Life is about producing results! What do you want? What are you going to do about it? Start RIGHT NOW! Today…nothing happens when you WAIT. Take ACTION NOW!

 

 

Wendy Garafalo // @wendygarafalo

First and foremest, Wendy is an amazing Mother
Wendy Garafalo Yoga, EVOLEVOLution // Yoga Teacher
My greatest inspiration comes from my 4-year-old son, who is amazingly Autistic!  He loves letters, numbers and words.  He started reading and writing words shortly after he turned 4. He became really upset with words written on glass doors, because when you walked on the other side of the door, the word was written in reverse. After several hundred times of explaining it to him, I found something amazing in my backyard. I had painted our garden box with chalk paint so my son could write words on it.  He wrote the word LOVE, in reverse.  My first thought was that’s wrong, let’s erase it and do it again.  He quickly informed me, “It’s not wrong Mama. I wrote it that way so the plants could read it on the inside and feel the love.” Those words have shifted my whole world.  So much of what we do in our lives is to show, impress, compete and compare with the outside world.  We worry about our age, our weight, our injuries, the car we drive, the money we make. All things that involve only the outside world.

This amazing 4-year-old taught me all that matters is how you create more LOVE on the inside.  Because when you fill yourself with LOVE, it comes pouring out of you in everything you do.  It shifts your perspective and teaches you to love the life you live and live the life you love!  Check out the website I’ve created for me and my son to share our LOVE via yoga, meditations, recipes and more: www.evolevolution.com.

20 Reasons to Break Up with Sugar

By Nutritionist and Author, Sara Vance

Sugar.  It is no wonder we love it so.  It’s delicious and sweet, it makes us happy, and gives us a little burst of energy. We celebrate with it, and it is there for us whenever we need it.

At first glimpse, it seems like everything we could want in a relationship.

But everything is not all sweet when it comes to sugar….

 Sugar hides behind the myth that “it is just harmless empty calories.”

I used to believe that myth too.

Sugar is definitely empty calories.  But the part that is the lie is that sugar is “harmless.

Friends. It is a BIG. FAT. LIE. 

Now don’t get me wrong – a little natural sweetness for someone with a healthy metabolism is okay– a square or two of (70% or higher) dark chocolate, a deliciously rich and creamy cacao avocado pudding…

But the problem with sugar is most of us have a hard time getting just a little bit….because:

  • Sugar is hiding in over 75% of all packaged foods, so it is sneaking into our diets all day long. Most people have no idea they are getting 3 times the amount of sugar they should have every day.
  • Sugar is highly addictive – the more we eat, the more we want.
  • The energy sugar delivers is short-lived – it is followed by a crash – so we reach for more of the sweet stuff to get another boost. I call that cycle ‘the sugar rollercoaster” – and the longer we are on that ride, the worst it is for our health.

Woefully, the real truth is that excess sugar has a dark side, a very serious dark side.  Not only is excess sugar the #1 reason for a sluggish metabolism and stubborn weight gain, it is making billions of people sick….including our children.

Chronically elevated blood sugar raises the risk of almost every major disease. Let’s take a closer look at some of the reasons you might want to consider a “break up”….

 

20 Reasons to Break up with Sugar:

  1. Causes Weight gain
 Especially weight gain in the midsection. When we say we want to “lose weight” what we really mean is that we want to lose fat. But when we are eating too much sugar – our metabolism is in what I call “sugar-burning mode”  which means it is running on sugars – and storing the extra as fat (adipose tissue).  So when the metabolism is in sugar burning mode – it is not burning fat, it is storing it.  This is referred to as “insulin resistance” and leads to stubborn weight gain – and a host of other issues.
  2. Makes you Hungry
 Sweet foods and drinks stimulate our sweet tooth – so the more sweets we eat (even artificial sweetened foods and drinks), the more we want. So eating lots of sugar and simple carbs just makes us hungrier.  Studies show that when meals are consumed with sugary drinks, more calories are consumed.  Poor blood sugar regulation can lead to big swings – causing dangerous highs and lows – the drops in blood sugar can make you feel angry when you are hungry – sometimes called “hangry.” Plus, sugar is highly addictive, so the more sweets that we eat – the more we want.
  3. Lowers Immunity 
Studies show that sugar lowers the white blood cell count and therefore our immune system.  So eating sugar and simple carbs all the time means our immune system is running low all the time.
  4. Mood Imbalances
 Like any other addictive drug, the sugar rollercoaster has a powerful effect on our mood and brain chemistry. When our blood sugar is high, it gives us energy and makes us feel happy. But when it drops, it can make us feel tired, sad and low.  So we reach for more of what gave us that boost – that puts us on a rollercoaster ride that causes our mood to be very unstable.  Over time, these sugar highs and lows can lead to more serious mood disorders.  Sugar also causes an imbalance in healthy gut bacteria, which is tied to anxiety and other issues. Depressed Immune System: A 1973 study out of Loma Linda University found that consuming a glucose solution lowered the effectiveness of white blood cells to fight infection.
  5. Low energy/fatigue
 Sugar and simple carbs does not supply lasting energy – it spikes our blood sugar, which is then followed by a crash.  When we crash, we are going to be looking for another energy boost hungry.  So what do we reach for to get energy again – more sugar or simple carbs because it gives us a quick boost! I call that cycle “The Sugar Rollercoaster, and just like an actual roller coaster – the longer we are on that ride, the more likely we are to get sick.
  6. Inflammation
 The hallmark of most chronic diseases – is chronic and systemic inflammation. A diet high in sugars raises our inflammation, and this can raise our risk of many diseases.
  7. Digestion issues
 Sugars feeds yeast and fungus. So diets high in sugar can sometimes lead to chronic overgrowth of yeast, bacteria or fungus (often this will happen after a course of antibiotics that wipes out the good bacteria.) Other issues in the gut – including bacterial overgrowth, dysbiosis, leaky gut can also be linked to excess sugar intake.
  8. Tooth decay and cavities
 One of the most obvious things we are taught from a very young age about sugar – is that too much of it is not good for our teeth.  The dentist warns our kids about it around Halloween time. But Halloween is not the only time of year that we eat too much sugar. The average person gets at least 3 times the added sugars every single day!
  9. Diabetes (or ‘diabesity‘)
 When we spike our blood sugar over and over, our body eventually becomes less effective at lowering it. This can develop into Insulin Resistance, which is a precursor to Type 2 Diabetes (and possibly Type 3, see Alzheimer’s disease below). Insulin resistance makes our body less able to process sugars – which can lead to fatigue, hunger, and weight gain. But the tricky thing is that insulin resistance often has no obvious symptoms. Which is why many people have no idea that they have it. Insulin resistance can lead to pre-diabetes, and if not addressed – eventually diabetes. Poorly managed diabetes can lead to serious health issues like nerve pain & damage, kidney failure, loss of limbs, and blindness. Do you remember that Type 2 Diabetes used to be called Adult-onset until a few year ago? They had to rename it – because kids were getting it. Sugar is harming the health of the majority of our youth – and setting them up for a lifetime of health issues.
  10. Heart Disease/Stroke/Metabolic Syndrome
 According to this article on Dr. Chris Kresser’s website – “metabolic syndrome could more simply be called “excess carbohydrate disease”.  In fact, some researchers have gone as far as defining metabolic syndrome as “those physiologic markers that respond to reduction in dietary carbohydrate.”  The American Heart Association published a statement in Circulation, that excess sugar consumption increases our risk of heart attack and stroke. Having impaired blood glucose tolerance was found to increase the risk of stroke by 50%. Even a fasting glucose over 85 mg/dl (considered a “lab normal” level) was associated with an increased risk of cardiac mortality. The worst offender for heart health?  Sodas. Studies have found that men who drink 1 soda a day increase heart disease risk factors by 20%.  And before you pick up a diet soda – realize that drinking diet sodas are linked to a 44% increased risk of heart disease.
  11. Cancer:
 Ninety years ago Nobel Laureate Dr. Otto Warburg discovered that sugar fuels cancer cells. Since then various studies have demonstrated a potent link between sugar and cancer, including that malignant cells die when starved of glucose. Sugar molecules are present in high numbers near cancer cells, in fact – that is one way to test for cancer – you take a radioactive glucose solution, and using a a PET scan – they can see that areas that are cancerous take up more of the solution than non-cancerous areas. But a 2013 University of Copenhagen study found that sugar was not just present in cancer cells – but that it aided the growth of malignant cells. Researchers out of the University of Wurzburg in Germany, concluded that “significantly reducing the intake of dietary carbs could suppress or at least delay the emergence of cancer, and the proliferation of existing tumor cells could be slowed down.” According to the study, “many cancer patients exhibit an altered glucose metabolism characterized by insulin resistance and may profit from an increased protein and fat intake.”  There is currently promising research underway at the Salk Institute in La Jolla led by Dr. Reuben Shaw, PhD. to study the link between diabetes, sugar metabolism, and cancer.
  12. Kidney Disease: 
A recent study found that drinking sodas caused elevated levels of protein in our urine, which can be an indicator of kidney problems. According to a researcher with the study: “There is no safe amount of soda. If you look at the recommended amounts of sugar we can safely consume every day, one can of soda exceeds the maximum level.”  This is one example that shoots a big hole in the age-old adage “everything in moderation.”
  13. Fatty Liver:
 Research is revealing that diets high in sugar (particularly fructose), strains the liver, and is contributing to the development of non alcoholic fatty liver disease (NAFLD) . The American Liver Foundation estimates that one quarter of Americans have NAFLD, but since there is often no symptoms, these estimates could be too low. Fructose, one form of sugar – is processed differently than glucose. It does not require insulin to get into the cells. It bypasses the pancreas (which releases the insulin) and instead goes directly to the liver to be processed. So because fructose does not spike our bloodsugar like other sugars do, it was originally thought to be a healthier option – because it is lower glycemic. And when taken in small amounts by healthy people – there could be some truth to this.  However – because our liver only has a limited capacity to handle fructose and sugar – and we are eating loads of fructose (often as high fructose corn syrup), we are overwhelming our livers – causing them to get fatty.  Dr. Hyman refers to fatty livers being like “fois gras.”  Perhaps the most disturbing part of this is that an estimated one in 10 kids has NAFLD, and 40% of obese kids having it.
  14. Osteoporosis:
 Scientific studies reveal that elevated blood sugar and oxidative stress are contributing factors in the development of osteoporosis (Clarke 2010, Confavreux 2009, Lieben 2009; Zhou 2011).  Advanced glycation end products (AGE’s), the by-products of high blood sugar were shown to impair bone mineralization.  AGE’s also activate a receptor called RAGE, which diverts calcium from the bone, into vascular smooth muscle cells, which can lead to hardening of the arteries/ heart disease. (Study by: Tanikawa 2009; Franke 2007; Hein 2006; Zhou 2011).
  15. Hormone Issues:
 A study conducted at the University of British Columbia found that a diet high in sugars, especially fructose, could interrupt our sex hormones, leading to fertility issues, PCOS, and endometriosis. One reason sugar can interrupt hormone imbalance is in part the strain that is put on the liver to metabolize the fructose. The liver is very important for detoxing hormones.  Another way that excess sugar affects hormones is through aromatization – which is the conversion of testosterone to estrogen.  Diets high in sugar and simple carbs can increase aromatization – leading to estrogen dominance conditions in men and women.
  16. Accelerated Aging – Advanced Glycation End Products (AGEs):
 We all know that too much sun damage can make our skin look older, and smoking is a definite no no if we don’t want to look wrinkled and have lackluster skin. But one lesson I really wish I had gotten when I was in my teens or 20s to help keep your skin looking baby soft?  Skip the sugar. Sugar creates something called Advanced Glycation End Products (AGEs), which damages the collagen and elastin in our skin, and causes our skin to sag and look more wrinkled.  When there is sugar in our bloodsteam, they attach to proteins to form molecules that are called Advanced glycation end products (appropriately the acronym is AGEs).  The more sugar you eat, the more of these AGEs develop. AGEs are known to damage the collagen and elastin proteins in the skin, which is what gives the skin it’s elasticity, and volume, and helps to prevent wrinkles. Sugar affects our skin in 3 ways: When AGEs come into contact with collagen it changes the normally elastic and fluffy collagen and makes it brittle and dry, and that is what leads to sagging and wrinkling of the skin. There are 3 types of collagen – I, II, and III.  The strongest and most resilient type is III.  Sugar changes type III collagen into type I, which is more instable. Sugar interferes with the delivery of antioxidants in the body, so it can leave the skin more vulnerable to damage from the sun. “As AGEs accumulate, they damage adjacent proteins in a domino-like fashion,” explains Fredric Brandt, MD, a dermatologist in private practice in Miami and New York City and author of 10 Minutes 10 Years. The good news?  Although some of the wrinkles are here to stay, a little bit of the damage caused by sugar can be reversed when you give sugar the ole’ heave-ho!  I have experienced this myself personally.  When I gave up sugar a few years ago, I remember noticing some pretty remarkable improvements in the quality of my skin. Not enough that anyone thought I went out and got plastic surgery or anything. But enough that I noticed improvement.
  17. Brain fog, poor memory, Alzheimers: 
Insulin resistance can lead to lower levels of insulin in the brain, which over time could lead to memory problems, dementia, and Alzhimer’s or Type 3 Diabetes. According to Dr. David Perlmutter, author of the New York Times best-seller, Grain Brain – “sugar, carbs, and wheat are the brain’s silent killers.”   A recent study out of UCLA, indicates that added sugars affect memory and brain function – with researchers coming to the rather bold conclusion that “sugar makes you dumber.” Fortunately, the study also revealed a magic bullet that can make your brain work smarter, even reversing some of the negative effects of sugar…omega 3 fatty acids (found in fatty fish, fish oils, nuts, and some seeds like hemp and chia).  High sugar diets seem to be linked to poor learning, memory, and recall. But there is mounting evidence that it is also linked to more serious brain conditions – like Alzheimers. According to a study published in August 2013 in the New England Journal of Medicine, “even subtle elevations of fasting blood sugar translates to dramatically increased risk for dementia.” Many researchers are calling Alzheimer’s disease “Type 3 Diabetes,” because they are finding plaques in the brain that look very much like the diabetic plaques.
  18. Sleep issues 
Poor blood sugar regulation can cause your blood sugar to dip in the middle of the night, causing you to wake up.  Some people will also feel shaky – and will need to go get something to eat to stabilize their blood sugar in the middle of the night. Some people with more advanced blood sugar dysegulation might find that they need to get up and go to the bathroom several times at night.  This could be a signal that the kidneys are working overtime due to elevated blood sugar levels.
  19. Thyroid issues
 According to thyroid expert Dr. Izabella Wentz, poor blood sugar regulation can cause thyroid antibodies to spike, and can also weaken the adrenals (which work in conjunction with the thyroid).  She says that researchers from Polland have found that up to 50% of Hashimotos sufferers have impaired carbohydrate metabolism. According to Chris Kresser, “studies have shown that the repeated insulin surges common in insulin resistance increase the destruction of the thyroid gland in people with autoimmune thyroid disease. As the thyroid gland is destroyed, thyroid hormone production falls.
  20. Death of all Causes:
 A study published in JAMA in 2014 linked sugar consumption to an increased risk of death of all causes – in both normal weight and overweight individuals. Those whose diet was comprised of 17-21% added sugars had a 38% higher risk of dying from a coronary event. The risk was doubled for those who got more than 21% of their diet from sugars.

Nope, it’s definitely not all sweet when it comes to sugar.

Because of the increased risk of heart disease from excess sugars, the American Heart Association has come up with recommended limits for added sugar for women & men:

  • Women should get no more than 6 teaspoons of added sugar a day (24 grams).
  • Men should get no more than 9 added teaspoons of sugar a day (36 grams).

 Keep in mind – one 12 oz. soda has on average 10 teaspoons of sugar.

The type of sugar we eat also matters.  Fruit sugar is naturally occurring sugar and comes paired with fiber, antioxidants, minerals and vitamins – we can’t say that for a soda or a Slurpee.  So sugar from whole fruit is better than processed added sugars (which are empty calories).  Choosing natural sweeteners that come paired with minerals – like yacon and coconut sugars are better choices than high fructose corn syrup or beet sugars. But we can even overdo natural sugars.  And when there is insulin resistance, it is good to limit all sugars for a short time to reset the insulin response.

One of the best things you can do for your health is to take back control from sugar!

If you are getting too much sugar – you are not alone.  Most people are getting at least 3 times too much sugar in their daily diets – that doesn’t even take into account all the flour and simple carbs.

The biggest issues that most of us have – is that sugar is highly addictive (as addictive as a drug), and we are eating it often without even realizing it – because it is hiding in most packaged and processed foods.

Just remember that nutrition and lifestyle changes can be very powerful tools to help you change your health and reduce your risk of future diseases.

Chapter One in my book The Perfect Metabolism Plan provides numerous tips for “Breaking up with Sugar” – including some surprising foods that spike the blood sugar, as well as nutritional tips and supplements that help to balance blood sugar, some good alternatives, and more.

If you are wanting a more in-depth program – consider my Break up with Sugar Online course – 21 days to sugar freedom! The next group starts up on Monday, August 8th!!   You will get actionable and sustainable tips to break old habits and form new ones, a support network, over 60 pages of delicious recipes (yes, they are delicious – I am a foodie – I don’t do bland), and the best of all….your tastebuds can even change!! Mine did!!

I used to LOVE my sugar and simple carbs – I was a bonafide sugar junkie for years. But since breaking up with sugar about 6 years ago – the idea of eating a super sweet caramel sundae no longer appeals to me at all!!  Ick! I’d rather have a square of 70% or higher dark chocolate instead now (yes, you can have some sweetness in your life – even if you break up with sugar!!).

 

ABOUT SARA VANCE

sara_vance_blogA nutritionist and the author of the book The Perfect Metabolism Plan, Sara Vance used to be a picky eater, a sugar junkie, and was overweight as a child.  She suffered from a long list of chronic health issues, and aches and pains for decades.

Not getting answers at the doctors’ office, Sara finally found the answers right at the end of her fork, and is passionate about helping others find their answers too.

Sara created The Break up with Sugar program because she knows that getting control of our blood sugar is the #1 thing we need to do to heal our metabolism, but it is also one of the hardest things to do too.  Her next group starts up Monday, August 8th!

Visit: landing.breakupwithsugarprogram.com to find out more.

Nuts For Noodles

By Author & Culinary Chef, Meredith Baird

Poor pasta has gotten a pretty bad rap lately as most of us are actively trying to avoid gluten or refined flours.

What happened to the simple weekday dinner of pasta with some sauce? If you’re seeking to be health conscious, you’ve probably been scouring the internet for alternatives, and not all gluten free alternatives are appealing. Too much rice flour and other refined gluten free flours are still heavy and not much healthier.

Fortunately, pasta is one of our favorite traditional dishes to give an alternative spin – literally – and summer is the perfect time to introduce the kitchen gadget we can’t live without. The spiral slicer.

For minimal investment you can make beautiful noodles out of almost any firm vegetable — zucchini, parsnips, celery root, beets and carrots all work great. These ingredients make the perfect base for adding any homemade pasta sauce, pesto, or even a grilled protein – and are a great way to eat more vegetables. Compromise isn’t even a consideration.

The best time to approach making pasta with vegetable noodles is seasonally.

Since we are here in the heart of summer, it is the perfect time to make beautiful zucchini noodles with fresh herb pesto or heirloom tomato sauce. Or, skip the sauce and just simply toss noodles with tomatoes, herbs, and a little bit of olive oil and sea salt. If you’re looking for something a little hardier, top your zucchini noodles off with something grilled.

For fall, think beet noodles with walnut pesto and roasted mushrooms. Celery root with toasted pumpkin seeds and sautéed kale. Winter, bean ragout with roasted root vegetables, or something creamier and heartier.

The options are endless…

To exercise my not noodle creativity, I’m very excited to have crafted two entrees in collaboration with Beaming.

Zucchini Pesto Pasta – Zucchini and Celery Root Pasta with Pumpkin Seed Cilantro Pesto, Shaved Carrot and Marinated Mushrooms.

This deeply savory and satisfying dish is perfect for spring, summer or fall. Pumpkin seed pesto is rich and flavorful without being too heavy for the summer months – we make it dairy free using miso and nutritional yeast for added health benefit. This dish makes a perfectly complete meal on its own.

Zucchini Tomato Pasta – Zucchini Noodles with Heirloom Tomato Marina, Olive Crumb and Cashew Mozzarella.

Utilizing all of the best ingredients of the season this dish is a spin on the BEAMING classic lasagna – all while being a bit lighter and refreshing. The heirloom tomato sauce has a slightly spicy kick with the addition of cayenne, the cashew mozzarella adds the perfect amount of decadent creaminess, and the olive crumb gives a salty crunch. This combination is seriously craveable!

And if you feel like getting creative at home…

This is one of my favorite recipes to spice it up for summer. It works well as a main course, or can be served as a side along with grill fare.

RECIPE! ZUCCHINI NOODLES with COCONUT ALMOND SATAY

The satay can be kept as a staple in the kitchen at all times. If you don’t serve this as a pasta dish, use the sauce as a dip or spread for crudités and sandwiches. Zucchini noodles work great, but I also like this recipe with carrot or parsnip noodles because of their heartier texture and lightly sweet flavor.

ZUCCHINI NOODLES

5–6 cups packed carrot ribbons, made using a spiral slicer
1 cup shredded cabbage
Pinch of sea salt
Juice of 1 lime
1 cup edamame (optional)
1 cup thinly sliced young coconut meat (optional)
Toss zucchini noodles with cabbage, sea salt and lime juice. Allow noodles to marinate for at least 10 minutes before serving. Combine with edamame and coconut meat.

COCONUT ALMOND SATAY

1/4 cup almond butter
1/4 cup young coconut meat
1/4 cup water, or more as needed to blend
2 tablespoons coconut aminos or tamari
1 teaspoon miso
1 tablespoon coconut nectar, maple syrup, or agave 1 tablespoon apple cider vinegar
2 teaspoons curry powder
1 teaspoon grated ginger
Pinch of cayenne
Sea salt to taste
1 teaspoon minced garlic (optional)
1 teaspoon minced onion (optional)

Blend all ingredients until smooth. Add water as needed. It is best to make the sauce at least 1 hour before serving so that the flavors can marinate.

FINAL ASSEMBLY

Torn cilantro leaves
Torn mint leaves
1/4 cup chopped almonds (optional)
Toss zucchini noodles, cabbage, coconut meat, and edamame with at least 3/4 of the sauce, depending on how much you prefer. Allow flavors to marinate a few minutes before serving. Garnish with cilantro, mint leaves, and chopped almonds.

Makes 2–4 servings.

NEW! Summer Menu

Whether you’re lunching from home, the office or the beach, stop by one of our six cafes and try our new Summer Menu. Brimming with abundance, we collaborated with chef and author, Meredith Baird, to create game-changing Zucchini Pesto and Zucchini Tomato Pastas, plus the sensational Summer Lime Tart that you won’t want to put down. 

About Meredith Baird

With a lifelong passion for a healthy lifestyle and love of plant-based cuisine, mama-to-be Meredith Baird has never been one to take the traditional route.

After graduating with French and Art History degrees she pursued her culinary passions to become a certified raw food chef and instructor.

Embracing the raw food movement gave her a unique set of skills and an understanding of the benefits of plant-based ingredients that stretches far beyond what is typical in most culinary schools.

She is the co-author of three books, Raw Chocolate, Everyday Raw Detox, Plant Food and her recent solo title – Coconut Kitchen.

Her current endeavor is Nucifera Body – a raw, plant-based line of beauty products centralized on the healing properties of the coconut and the belief that what we put on our body is just as important as what we put in it.

Meredith believes in living life beautifully by nourishing yourself with life-filled, health-giving foods. Her offerings are designed to inspire and let nature do most of the work.