February 28th, 2015
Written by Ka Sundance
Staying healthy through cold and flu season can feel like an impossible challenge. As that season is finally nearing its end, you may nonetheless feel like you and your kids are walking through a world covered with nasty little germs that are out to get you. You can’t wrap your kids in bubbles (as much as you might like to), and it’s highly unlikely that you’ll be able to keep them inside at home until spring, but there are a few things that you can do to improve their odds of staying healthy–and adding vitamin C to your diet and theirs is at the top of the list.
Vitamin C has plenty of benefits. In addition to being a wonderful cold and flu fighter that will help boost your immune system, preventing you from getting sick in the first place or reducing the length of your illness, vitamin C is also known to boost brain function, rebuild tissue and blood vessels, and increase your body’s ability to process calcium.
But where are you supposed to get it? What foods are highest in vitamin C, and how do you add them into your diet successfully?
Berries, berries, berries. Strawberries, in particular, are known to have high levels of vitamin C–one serving holds about half of your daily needs. Of course, the amount you should be taking in increases if you are or have been sick.
Citrus fruits. Oranges are known for being high in vitamin C, but the rest of the citrus family isn’t exactly lacking–and in fact, grapefruits may actually contain more vitamin C than oranges! Citrus juice like orange and grapefruit may also contain high levels of vitamin C, but make sure that you’re not getting more sugar than fruit in your juice.
Kiwi. This tiny little fruit packs a heavy vitamin punch, with even more vitamin C than an orange!
Fruit is probably the easiest source of vitamin C to incorporate into your diet or your kids’. It can be eaten just like it is or blended into a smoothie and enjoyed on the spot–no need to prep, season, or add anything! However, there’s another source of vitamin C that you should consider in your balanced diet:
Vegetables! You often don’t think of vegetables as being high in vitamin C, probably because your mind turns to fruits first, but there are plenty of vegetables that carry a vitamin C punch! Peppers, broccoli, and cauliflower all carry high levels of vitamin C. Enjoy them raw, on their own or with a homemade hummus or other dip. Also, don’t forget about dark, leafy greens. If you’re fighting a cold or flu bug, a big salad might be one of the best things you could do for yourself.
Staying healthy with Vitamin C is very helpful specially with the transition of season. My kids and I get them from all the fruits and vegetables we eat everyday. Katie and I make sure we provide them with these healthy foods to boost their immune system. If you want your kids to stay healthy, we want to share our tried and tested juice recipe which my kids enjoy everytime. Click here for the article and video.
Don’t forget to stay healthy with vitamin C.
February 25th, 2015
Written by Ka Sundance
At a basic level superfoods can be described as foods rich in nutrients that have marked health benefits. There are all kinds of superfoods out there from fruits to grains and even some fish. The problem is that many of these foods are thought of as bland or even tasteless. This is partly because of the way that we have been forced to train our taste buds to fast foods and salty snacks. The good news is that superfoods don’t need to be bland and can even be a delicious replacement to some of those sweet and salty foods that you crave.
For years kale was seen as nothing more than a garnish, some parents even encouraged their kids not to eat it. Now we know that kale is packed with vitamins, minerals, calcium, and fiber. Instead of eating potato chips try switching to Kale chips; they are easy to make, delicious, and still offer the crunchy texture that you get from potato chips.
Quinoa is basically the definition of a super food as it offers the fiber of grain, protein of meat, and vitamins and minerals of vegetables. It is not a grain, but it cooks like one and can be added to pretty much any dish. Instead of a fatty burger patty try throwing some quinoa and spices together to create a delicious, vegan, burger replacement.
Mashed squash may not sound appetizing but it is a perfect substitution for mashed potatoes. Not only are they rich in vitamins and fiber their natural taste and texture prevent you from needing to add less healthy additives like butter and salt.
Blueberries are one of the most talked about superfoods because of the fact that they are packed full of vitamins and antioxidants; plus they are downright delicious. The next time you find your sweet tooth acting up mix up some blueberries with some ricotta cheese for a sweet and creamy dessert.
If you were stranded on a desert island and there was only one food on the island you would want it to be avocado. Avocados are the complete package with all protein, fiber, and vitamins that one would need. The best part is that their texture makes them a perfect substitute for anything from meat to a cheese spread.
Superfoods are great for people who needs more nutrients for their daily life, and for someone who want to boost their energy from raw foods. Here are some more superfoods that can give you lots of vitamins and daily nutrition that our family and I really loves. Click here for the article and video.
We are more than happy to share this great superfoods that our family enjoyed,
we hope that you enjoy eating them too.
Until then, all the love from me and my family.
Your Ka from The RawfoodFamily
Start a daily dose of these Superfoods.
February 23rd, 2015
Written by Ka Sundance
Green smoothies are the perfect way to begin implementing raw foods into your diet to gain more energy, clear up your skin, and help your digestion. If you haven’t already made the switch to a vegan diet, drinking green smoothies daily will surely encourage you to make more healthy vegan diet choices.
What makes a green smoothie turn green? You guessed it – green vegetables in addition to green fruits. You may initially be grossed out by the thought of adding leafy green vegetables to your fruit smoothies if you aren’t used to the taste. This is often what stops people from replacing their unhealthy meals with healthy replacements like green smoothies, which can truly be a complete meal. There are some handy tricks to disguising the taste of the spinach, kale, cilantro, celery, and other greens in your drink to help you adjust.
1. Bananas: cut up and freeze some bananas beforehand and toss a few chunks into your smoothie. the natural sugar in bananas will sweeten up any amount of vegetables in your smoothies, to the point where you won’t even know they are there. You’ll gladly drink your greens daily if you simply utilize this one fruit!
2. Nut butters and raw cacao powder: adding this combination with bananas and blueberries along with your greens makes for a smoothie that tastes like Cap’n Crunch cereal. It makes for a great dessert and will help you kick the cravings for processed sweets. Peanut butter, almond butter, and cashew butter will all do the trick. Make sure the butter you choose only has the nuts and sea salt in the ingredients! Avoid all the extra processed oils, such as soybean oil and hydrogenated vegetable oil.
3. Pure maple syrup: for those of you who don’t like bananas, adding pure maple syrup is a great alternative as a sweetener. However, blending in your greens with some banana, pumpkin puree, cinnamon, nutmeg, and cloves makes for a delicious fall pumpkin spice treat that is actually good for you.
4: Dates: again, adding dates (without the pits) make a great natural sweetener to your smoothies without needing bananas. But if you do choose to add bananas, be careful – it may end up being too sweet!
5. Coconut sugar: for those of you who just have to have sugar, coconut sugar is perhaps one of the healthiest sweeteners out there, having a low glycemic index and will not spike your blood sugar. If you don’t like coconut, no worries – coconut sugar tastes very much like regular brown sugar! Adding this as a sweetener to your green smoothies is a guilt-free way to cope with drinking your spinach.
6. Non-dairy milks: rice milk, hemp milk, almond milk, and cashew milk will make your green smoothies creamy and delicious. Making them yourself and adding cinnamon and vanilla extract will make these milks sweet the healthy way, and makes them the perfect addition to your smoothies, turning every one into a dessert for a meal that you can look forward to. To make a nut milk, simply soak nuts in water overnight, blend in food processor, strain liquid through a cheesecloth, and add your cinnamon and vanilla.
Once you try these methods of making green smoothies, you’ll wonder why you haven’t been drinking your greens your whole life. Just remember to add your sweetening agents in moderation.
Aside from green smoothies you can try some green juice that my family and I loved. We believe that juices are the most valuable food you can give to yourself.
Click here for the article and video
I am glad that I could share this additional green smoothies ideas with you, so you can enjoy them more and still stay raw and healthy.
Enjoy your green smoothies!
February 20th, 2015
Written by Ka Sundance
I want to speak to you today as a person who is very passionate about juicing and cleansing. I have been drinking juices for over 10 years and I would like to share my experiences with you. I am not a doctor but I have a lot of experience with juicing and fasting. In my opinion there are 5 big secrets that you should know before you start juicing or going on a juice fast. These tips may help you be more successful and gain more from juicing and fasting.
The first big thing is to drink enough juice. You need to drink 3 or 4 liters a day if you are doing a juice cleanse or fast. If you don’t you will be hungry and not getting enough. It is not enough to just have one drink in the morning and at night. Make sure you are juicing often and keeping track of what you are consuming. Many people are so used to eating so much food and not drinking enough fluids that they don’t drink enough juice when fasting. If you are simply just drinking juice as part of a healthy diet then you can drink one in the morning and another mid afternoon to go along with other healthy raw foods.
The second one is to make sure you have a variety. Don’t always drink the same juices. I am big into juicing vegetables because if you drink fruit you will get a sugar overload. Juicing vegetables with different combinations will keep you satisfied and interested. Down below we have our recipe book that has many different recipes you can try. You don’t even need to do that, whatever you like just juice it! Doing a fast with juices will give your entire digestive system a rest and enables the healing forces we have in our body to take over. They can’t do their work if they are always occupied with digesting foods, especially the wrong types of food. It is a powerful thing to give your body a juice cleanse.
The third point is that you should expect to have cravings. If you drink enough juice, you can drink the desires and cravings away. Especially if you drink organic and high value vegetables. They should be picked shortly before you juice them if possible to have the highest nutrients available. If you can grow and pick them yourself, that would be the optimum in nutrients. Do not give in the first time you experience a craving. Having done this so many times I know you can sit it out for a while. Drink a juice and do something to occupy yourself. If the craving doesn’t go away after many hours or days then maybe it is time to end the fast. If it is a huge struggle and you cannot stop the craving, do not punish yourself. It may not be the right time for you to do a fast.
The next tip is don’t go public with the fact that you are doing a juice fast. Many people will not support you in your fast. Especially with people who have no background in raw foods and fasting. You will end up arguing and defending yourself. It is not supportive for you to face this kind of confrontation. For some people may even find your fast and ideas on food threatening to how they eat. Look for support from others who have done a juice fast many times and are into eating raw and natural foods. They will understand what you are going through and can help.
The last tip is to be prepared to feel awesome. Be prepared to have tons of extra energy and have ways to relieve that energy. Start to exercise or play a sport you may not have had the energy to play before. Some people are surprised by this increase in energy and feeling of lightness and health. This is one of the wonderful benefits of doing a juice fast. Embrace these benefits and enjoy them.