How to Make the Perfect Acai Bowl

Now, I'm sure you all know about the Acai Bowl hype that's been going on for a few years now. You can find an Acai Bowl in almost every health food store, gym, smoothie/juice bar, and in MANY restaurants (especially in Los Angeles), and everyone seems to be eating them. What is so special about these Acai Bowls? You might ask.

The acai berry is not only filled with TONS of antioxidants to fight against damage from free radicals (which can be found in berries and other fruits and veggies as well), but it is also filled with protein and healthy fats, including omega 3's and 6's. Just one packet of frozen acai berry contains more protein than an egg! For this reason, it is classified as a superfood.

When pairing this awesome superfood with other nutritionally dense ingredients, you can create a filling, incredibly healthy, and out of this world delicious meal- known as the Acai Bowl. Even though you can easily buy an Acai Bowl from your favorite health store or restaurant, it is so much cheaper to make at home. Not only that, but it tastes better too!

Since there are SO many ways to make acai bowls, and it can sometimes be confusing for some, I thought i'd share my go-to acai smoothie recipe. When I'm in the mood for an acai bowl (which is almost everyday- i'm obsessed), I usually come up with a smoothie + topping combo on the spot; however, there is a smoothie recipe that I make almost always, because to me, it is the most delicious and pairs good with almost any topping you could possibly think of! I hope you enjoy it as much as I do...

Rachel's Signature Acai Bowl Smoothie Recipe

• 1 "Sambazon" unsweetened acai smoothie packet (can be purchased at almost any grocery store or health food store)
• 1 huge handful of spinach
• 1/2 banana
• 1/2 cup frozen berries
• 1/4 cup frozen mango
• 1 heaping tsp maca powder
• 1/3 cup almond milk (or any non-dairy milk)
• 1/4 tsp cinnamon
• 1 stevia packet or 1 tbsp agave

Blend all ingredients together & you have the perfect smoothie base for your acai bowl! 

Now when it comes to toppings, the possibilities are endless! I usually top mine with 1/2 sliced banana, 1/2 sliced mango or berries, raw granola or homemade granola, nuts, and cacao nibs. Sometimes I use chia seeds, goji berries, coconut chips, fresh sliced coconut, carob chips, vegan chocolate chips, mulberries, seeds...pretty much anything you could think of! It all really depends on preference and what you feel like having at the moment.


I hope you'll use this recipe to create your own delicious acai bowl and reap the benefits of this beautiful berry

xxx
Rachel

Vegan Mexican Fiesta

So I am pretty much OBSESSED with mexican food. Give me some chips & guac any time of the day and I'll be the happiest girl in the world.

Mexican food can be super oily, heavy, and fatty, and that's why I like to make my own. I probably make a burrito bowl, quesadillas, nachos, or chips with guac & salsa at least once a week. There are so many healthy, plant based, & easy ways to get your Mexican food fix that there is no reason not to! (Unless you hate Mexican food of course)

Whenever I eat Mexican food, the one thing I always need to have to go along with my meal is a bowl of tortilla chips. My favorite brand is "Food Should Taste Good"; their chips are all natural, gluten free, multigrain, non-GMO, organic, and most importantly, crunchy and delicious! Can tortilla chips get any better than that?! I dont thinks so! My second favorite brand of tortilla chips are "Way Better"; their sweet potato tortilla chips are to die for!

When I'm in the mood for a light snack or lunch, I usually just make homemade guacamole and different types of homemade salsas and eat them with tortilla chips. If I want something more filling, I make a burrito bowl using cooked brown rice, chopped romaine lettuce, grilled tempeh or tofu, & top it with my homemade guacamole and salsas. If I want to go full out and eat a burrito, I just stuff all of these ingredients in an Ezekial sprouted tortilla. If I'm in the mood for some nachos, I top some tortilla chips with vegan cheese, bake them in the oven for a few minutes, and eat them with my guacamole and salsa. And if I want a quesadilla, I just toast an Ezekial sprouted tortilla with some vegan cheese & eat it with my guacamole and salsa. The possibilities really are endless, and that's why I thought I'd share with you all the recipe for my homemade guacamole and salsas. They are easy to make, healthy, nutritious, immensely flavorful, and are a great addition to any Mexican dish.

 Rachel's Homemade Guacamole

• 1 whole ripened Hass Avocado
• juice from 1/2 of a lime
• salt, pepper, garlic powder, turmeric powder, and cayenne pepper to taste (the amount varies depending on personal preference)
• Mash avocado, mix in with rest of ingredients, and serve- yes, it really is that easy!

Rachel's Corn & Black Bean Salsa

• 1/2 cup frozen corn
• 1/2 cup cooked black beans
• 1/4 purple onion (chopped)
• 1 tbsp apple cider vinegar
• juice from 1/2 of a lime(optional)
• garlic powder, paprika, salt & pepper to taste
• fresh cilantro to garnish
• Warm up corn & black beans, mix all the ingredients together, and enjoy!

Mango Salsa

• 2 huge handfuls baby tomatoes (grape, cherry, mini heirloom) chopped
• 1/2 fresh mango chopped
• salt & black pepper to taste
• juice from 1/2 lime
• fresh cilantro to garnish
• Mix all ingredients together and enjoy

I hope you all enjoy these delicious, nutritious, and easy to make salsas and guacamole! The only other thing you need is a margarita and you can be in heaven for a little while...

xxx

Rachel

So You Have a Mental Disorder?

To this day, I never understand why mental disorders are seen as so "taboo" to talk about, and why people talk more about celebrities than they do about a far more important issue (and much more common than you would think). In fact, probably half of the people I come across suffer from a mental disorder, but I would never even know. I, of course, understand why people don't openly talk about them, since there are many obvious reasons why- it's an uncomfortable topic to talk about, it's hard for people without them to understand, and it makes the person with one feel as if they're going insane, and who would want to admit to someone else that they think they're going crazy? Most importantly, since mental disorders are seen as so "taboo", and people don't openly talk about them, anyone with this disorder feels alone, helpless, and scared. At first, they usually don't even know whats happening to them, or that they even have a mental disorder, which makes things a lot worse. For this reason, I feel that it's important to  be one of the very few people that does talk bout this disorder. Trust me, I know first hand how uncomfortable it is to talk about this subject, but if I don't, than who will?

"Courage" is the first word that comes to mind when thinking about someone with a mental illness; you need courage to admit to someone that you have a mental illness, you need courage to get help for having a mental illness, and you need A LOT of  courage to battle with your mind every single day. That being said, i'm going to be very courageous and do something I've been wanting to do for a longggg time, but never got the guts to do- talk about my mental illness.

I've dealt with depression, anxiety, an eating disorder, and OCD for many years now. Thankfully, I am much better now than I was in the past, since I've learned ways to cope and deal with all of the above, but it is still something I have to deal with and work on almost every day and probably always will. What most people don't understand is that most mental illnesses never really "go away", and that there isn't one cure that will instantly "fix" them; however, there are many ways to cope with them, heal from them, tuck them away, and deal with them in a positive way whenever they do decide to creep back up again. What i'm trying to say is that  you CAN live an amazingly beautiful, normal, positive, mental disorder "free" life if you currently struggle with any mental illness, but it's something you will have to work on every single day.

I know what it's like to be completely and utterly obsessed with your weight and the food you eat to the point that your life is controlled by it. I know what it's like to cry over a food you're about to eat because you have this nagging voice in your head telling you you shouldn't and that something bad will happen to you if you do. I know what it's like to be consumed by fear and not want to get out of bed in the morning because of it. I know what it's like to have trouble breathing out of nowhere and feel like the world is about to swallow you whole. I know what it's like to feel completely helpless and worthless for no reason at all. I know what it's like to be controlled by the constant negative thoughts and demons in your head and not know how to escape. I know what it's like to feel like you are going crazy and that no one will ever understand. I know what it's like to want to change but not know how to.

You are not alone.

NOTHING is wrong with you if you have a mental illness. You are NOT crazy for having one. Your mental illness does NOT define who you are as a person. It is NOT your fault. You should NEVER be ashamed for having a mental illness. And most importantly, it WILL get better and it ALWAYS does.

I know what it's like to have absolutely no hope that things will get better, and I also know from experience that it DOES- it gets so much better to the point that you can't even imagine! I've hit rock bottom and hit the top of the top all in one year- so I know from experience that no matter how horrible and helpless you might feel, there is always hope.

The number one thing that has saved my life through it all is a healthy lifestyle. If it wasn't for all the struggles I've been through, I probably never would have found such a strong passion for living a healthy lifestyle, and I most definitely would not be studying to become a registered dietitian and personal trainer right now. It is with a combination of learning how to meditate and breathe properly, learning how to eat all natural/unprocessed/plant based foods in abundance, practicing yoga and working out regularly that I was able to heal myself. Now, like I said before, there are many ways to cure your mental illness, however, it never completely goes away and will always be lurking somewhere deep down inside of you. The goal is to find ways to keep it down for as long as you can and to prevent it from creeping back up again. I still have my ups and downs, and I am definitely not perfect, but I have come a LONG way from even just a year ago, and because of that, I KNOW that it is possible for everyone who is currently struggling to do the same.

I am now a strong believer that taking care of your body not only helps prevent physical illnesses, but mental illnesses as well. I believe that a healthy, all natural diet, an adequate amount of sleep, a good workout routine, a daily meditation and/or yoga practice, and an overall stress free lifestyle can immensely help almost anyone with a  mental illness, and I know now that it is my purpose in life to help those who are struggling and show them how to live a healthier lifestyle.

Believe me, it isn't easy at all to sit here and write this, and it brings back a lot of unpleasant memories, but I know that it is necessary. If I didn't believe so strongly in everything above, I would not be sharing it with all of you, but I believe that it is SO important and in fact necessary to start speaking out about mental illnesses and showing everyone that there is NOTHING wrong with having one and that there IS hope for a cure.

Now that I finally spoke up about this topic, I will be posting much more on it, so stay tuned.

If anyone struggling with a mental illness needs any help/advice or just someone to talk to, please feel free to reach out and shoot me an e-mail.

Have a beautiful day loves and remember, you are not alone and we are all in this crazy thing called life together!

xxx
Rachel

The Harmful Effects of Permanent Labels, Diets, Opinions, and Lifestyles

I know what it's like to feel trapped and consumed by a certain way of eating/certain diet. 

As a girl who dealt with an eating disorder in the past, I remember those days when any change outside of my "normal" way of eating brought tears to my eyes and anxiety throughout my body. I remember how what first started out as a scheduled diet turned into an obsessive pattern of eating that couldn't be broken without guilt, fear, pain, anxiety, and depression. I remember the surge of happiness I got from sticking to my diet plan and avoiding all of the signs my body was throwing at me for help.

Eating disorders come in many forms other than Anorexia Nervosa and Bulimia that aren't talked about often. For me, it wasn't that I ever starved myself, binged, or purged; I just became obsessed with a certain way of eating, a certain eating schedule, and a certain pattern that I was unable to break. I thought my life would be over if I didn't have my green smoothie for breakfast on Wednesday morning, and if I was craving frozen yogurt on any other day of the week, I would HAVE to wait until Friday since that was my only "treat" day. And if I didn't have my daily apple as a snack one day...let's not even get started.

Fortunately, I was able to treat my eating disorder before it got to a very bad and dangerous place, and ever since then I've been committed to living a healthy lifestyle. As most of you probably know, NOTHING good comes out of an eating disorder and it is not something I'd wish on anyone; however, I am thankful that I got through my disordered way of eating and learned a ton about what it means to be healthy. Not only that, but through my recovery I found a passion for nutrition and fitness which has led me to discover my true purpose and passion in life; to become a registered dietician and personal trainer.

I spend a lot of my free time reading different health/diet books written by different nutritionists, and it is really starting to bother me how restrictive most of them are and how strict most of them sound. ANY diet that is too restrictive, has too many rules, or just sounds too serious is harmful in my opinion! I know what it's like to feel like you HAVE to eat or exercise a certain way if you don't want to become obese and don't want your life to end...and life is just too short to ever feel that way. Obsessing over a certain diet or lifestyle causes WAY too much stress and leaves you unhealthier mentally and physically than if you were to relax and be more flexible with your eating habits. Not only that, but there isn't one way of eating that works for everyone; we are ALL different and our bodies all respond differently to different diets and workouts.

What I love about nutrition and health is that there is no clear-cut definition for either. "Healthy" means something different to everyone, and there absolutely isn't one way of eating that works for everyone. Not only that, but individually, we are constantly evolving and a diet that might be perfect and healthy for us one day might change completely the next. Comparing ourselves to others and trying to follow someone else's exact diet and workout routine just doesn't make sense.

With that being said, I am no where near perfect. I still have days when I'm scared to eat certain foods or feel guilty after eating "too much" or "not enough" or something "unhealthy". I am still constantly experimenting with different diets to see what works best for my body. There is still a tiny part of my eating disorder left in the back of my mind, telling me that I'm not "thin" enough or "good" enough or should eat healthier. The difference, however, is that I now choose not to listen. I choose not to label my diet or stick to a certain routine, and I am now truly the happiest and healthiest I've ever been. Yes, I am 98% plant based, but that's because it makes me feel my healthiest and I truly love eating this way; not because I HAVE to be. By not labeling myself, I can eat a piece of cheese once in a while or have a cup of frozen yogurt here and there without feeling guilty and like a terrible human being.

With that being said, I am still growing, experimenting, and learning about what diet and fitness routine works best for me, and here is what I've learned along the way...

• you should never be forced to stay within a certain label, diet, or lifestyle. what I mean by that is that if you are currently passionate about a gluten free, vegetarian, pescatarian, vegan, paleo, meat eating, or dairy free diet, never feel afraid to change your mind.
• its ok to experiment with different diets, and its ok if u still haven't found the answer
• the word "diet" is automatically associated with "deprivation". it's nice to have a goal but feeling deprived or feeling fearful or guilty to eat that piece of chocolate once in a while can always lead down a bad path.
• being passionate about your way of eating is one thing, but bashing people for theirs is another. Do whats best for you and let others do whats best for them.
• If you stop "labeling" yourself, you'll realise that you will actually be your healthiest. Without deprivation there is no guilt. When you stop depriving yourself, you will realize that you won't end up eating the food as much as you thought you would. Just knowing that you CAN eat a certain food makes you feel great and less deprived
• we are always changing and it is almost impossible to stick to one way of thinking for the rest of our lives. never be scared to change your mind
• flexibility makes everything better
• the stress you create around your food is actually worse for you than the food itself
• life is too short to be so hard on yourself
• eat what you want, when you want it
• listen to your body- it is usually smarter than your mind!

I hope you take some of my advice and carry it with you into this New Year, and remember, health is a journey, not a destination. 

xxxxx

Rachel

Chocolate "Ice Cream" + All The Toppings

I love starting my mornings off with something sweet, and I usually have a smoothie bowl, banana ice cream, oatmeal, granola, pancakes, or toast with peanut butter. This morning I woke up with an EXTRA sweet tooth, and decided to come up with something chocolaty and indulgent.

 Unlike regular ice cream, this chocolate "ice cream" is 100% healthy and nutritious. It's filled with healthy fats, superfoods, & good carbs, but still tastes delicious and will give you a boost of energy + boost your mood without a nasty crash later on in the day.

And the best part? Your sweet tooth will definitely be satisfied!

Ingredients

• 1/2 avocado
• 2 bananas
• 2 heaping tsps cacao powder
• cinnamon
• 1 stevia packet
• 1/3 cup crushed ice

Toppings (optional)

• tsp chia seeds
• handful berries
• raw date granola (just blend dates+raw gluten free oats)
• shredded coconut or coconut chips
• carob chips/chocolate chips/cacao nibs 

Blend ice cream ingredients together, top with your toppings of choice, and enjoy!

xxx 

Rachel

The Healthiest & Most Delicious Green Salad Ever

So I know most people aren't obsessed with eating greens like I am, and it's hard to find ways for people to get in their daily serving of greens. Most people aren't into eating raw celery with their lunch like I am, and I totally get it; it can be pretty boring. That's why I decided to make a green salad that would not only be out of this world nutritious, but out of this world DELICIOUS!

I made this salad for the first time on Thanksgiving, and brought it to my aunts house; me and my mom basically went crazy over it and have been eating it every week since. The dressing and pecan Parmesan are so delicious in here that you will hardly taste the greens. In fact, this dressing is so amazing that I've been using it in pretty much every salad since..I recommend making a bigger serving of this dressing and saving it in the fridge for all your other salads throughout the week!

 Ingredients

Salad-

• 2 cups thinly sliced raw kale
• 1/2 cup raw broccoli chopped into tiny pieces
• 1/2 cup shredded brussels sprouts
• 1/2 sliced avocado
• handful baby heirloom tomatoes
• 1/4 cup cranberries
• 1/4 cup pecan parmesan (I got this recipe from www.ohsheglows.com) (You can always just use chopped pecans instead!)

Dressing-

• 2 tbsps tahini mixed with 4 tbsps water
• 1/2 tsp dijon mustard
• 1 tbsp apple cider vinegar
• 1 crushed garlic clove
• 1 tbsp lemon juice
• 1/4 tsp salt
• touch of agave or honey (optional)

Toss salad with the dressing, mix together, and enjoy!

xxx

Rachel

No Bake Chewy Date, Coconut + Fig Bars

So I am pretty much obsessed with dried figs and dates. I probably have either or both every single day... I probably got my obsession from my mom, who also shares the same love for dried dates and figs. I wanted to surprise her the other day and make a delicious desert/snack that both her and I would love, so I came up with these no bake chewy date, coconut + fig bars. (My mom is also completely obsessed with coconut, so I decided to use all of her favorite things and make something she would adore).

These bars are perfect warmed up in the microwave for a few seconds and topped with coconut yogurt, coconut whipped cream, or non-dairy/dairy ice cream. They are also good straight out of the fridge as a quick snack on the go! They are also dairy free, gluten free, refined sugar free, vegan, raw, and pretty much as healthy as it gets! Warning: They are pretty addicting...

Ingredients:

Crust

• 1 1/2 cup gluten free oats
• 1/2 tsp salt
• 10 medjool dates
• 1/4 cup coconut oil
• 1.5 cup whole raw pecans

Filling

• 12 medjool dates
• 12 figs
• 1/2 cup water

Topping(Optional) 

• a bunch of shredded coconut!

Instructions

First, line a square pan with parchment paper. In a food processor, mix oats, salt & pecans. Add in dates and oil and process until crumbly. Pour 1/2 of the mixture on the parchment paper and press firmly into the pan. 

Mix dates, figs, and water in food processor until a thick paste forms. Pour mixture onto the first layer in the pan, then pour the other 1/2 of the crust on top. Sprinkle with shredded coconut if desired and put in fridge for 30 minutes to an hour. Remove, cut into squares, and enjoy!

xxx
Rachel