recipes for your perfectly imperfect life everyday ways to live and eat for health, healing, and...
TRANSCRIPT
Copyright©2019byKimberlySnyderAllrightsreserved.
PublishedintheUnitedStatesbyHarmonyBooks,animprintoftheCrownPublishingGroup,adivisionofPenguinRandomHouseLLC,NewYork.crownpublishing.com
HarmonyBooksisaregisteredtrademark,andtheCirclecolophonisatrademarkofPenguinRandomHouseLLC.
PHOTOGRAPHCREDITS:YlvaErevall:cover(top,bottomright);1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32(topleft,bottomright),33,34,35,36(top,leftandright),37,38,39,40,41,42,43,44,45,46,47,48,49(both),50,51,52,53,54,55,56,57,58.VictoriaWallHarris:cover(bottomleft);59a,59b,60,61,62,63,64,65,66,67,68,69,70,71,72,73,74,75,76,77,78,79,80,81(topright,bottomleft),82,83(bottom,leftandright),84,85,86,87,88,89,90,91.JohnPisani:92.Fromtheauthor’scollection:93,94,95,96.
LibraryofCongressCataloging-in-PublicationDataNames:Snyder,Kimberly,author.Title:Recipesforyourperfectlyimperfectlife:everydaywaystoliveand
eatforhealth,healing,andhappiness/KimberlySnyder.Description:NewYork:Harmony,2019.Identifiers:LCCN2018012442(print)|LCCN2018021836(ebook)|
ISBN9780525573722(e-book)|ISBN9780525573715(hardcover)Subjects:LCSH:Detoxification(Health)|Nutrition.|Self-care,Health.
Classification:LCCRA784.5(ebook)|LCCRA784.5S682019(print)|DDC613.2—dc23
LCrecordavailableathttps://lccn.loc.gov/2018012442
ISBN 9780525573715EbookISBN 9780525573722
CoverdesignbyJenWangv5.3.2
prh
Dedicatedtomybeautiful,extraordinarymother,Sally.Yes,Mom,Ipickedyou,andIambeyond
gratefulforyou.Ourloveiseverlasting.
contentspartI:ThePerfectly
ImperfectLife
INTRODUCTION
LAYINGOUTTHELIFEDETOXPLAN
CHAPTER1
CLEARINGTHEBLOCKSTHATHOLDUSBACKAn“And”LifeANewWayofLookingatPerfectionMyJourneytoHealingYourIncredibleJourney
CHAPTER2
FLOWING(RATHERTHANDROWNING)ImposterinRomeTheFeelings-InflammationLinkCuringSelf-Judgment
CHAPTER3
(TRULY)LOVINGOURBODILYTEMPLESLettingGoofBloating—andLettingGoinLifeOurAmazingandImperfectBodiesWhenEatingGetsDisorderedGoingNotSoAccordingtoPlan
CHAPTER4
RAISINGOURVIBRATIONBeautyScarsApprovalAddicts
CHAPTER5
HAPPY,NOTPERFECTNope,IDon’tAlwaysEatPerfectlyWe’reAllaMess(AtLeastaLotoftheTime)GuiltCleanse
CHAPTER6
EVERYONEWEMEETISONAJOURNEY,TOOPeace,Family,andFoodChoicesDealingwithBitchinessClosingThoughtsonLife
partII:RecipesSMOOTHIESANDBOWLSSALADSSTARTERSANDSIDEDISHESSOUPSANDSTEWSENTRÉESBRUNCHKIDS’CORNERDESSERTSANDBARS
ACKNOWLEDGMENTS
I
ThePerfectlyImperfectLife
INTRODUCTION
layingoutthelifedetoxplan
There’satwo-thousand-year-oldadagethatsays,“It’snotwhatgoesintoamouththatdamagesaperson;it’swhatcomesoutofthemouththatdamagesaperson.”WhileI,andjustabouteveryscientistintheworld,woulddisagreewiththisstatement—thereareplentyofcarcinogensandterriblefoodsthatdodamagetoourbodies—thereisanelementoftruthtothesewords.Nomatterwhatweputintoourbodies—organicvegetables,superfoods,thepurestwater—it’sthethoughtswethink,thewordsweuse,andtheactionswetakethathelpdefinewhoweareandthatultimatelyshapeourlives.
Personally,Iknowalotofpeoplewhoeatthebestfoodsandhavewhat
manywouldcallaperfectbody(especiallyincarefullyposedInstagram
photos),buttheyaren’tthenicestpeople.Theycanoftenbepetty,mean-
spirited,anddownrightmiserable.I’vealsometalotofpeopleoverthe
yearswhobasicallyliveonprocessedfood,usetoxicproducts,andcan
barelymovewithoutgettingoutofbreath,yettheyarethesweetestpeople
withthebiggesthearts.Asanutritionist,Iwouldneverwantanyoneto
sustainthemselvesonjunkfood,butwhomwouldyouwanttohangout
with?Ithinkyouknowwhatmyanswerwouldbe.
Iamnotpassingjudgment,and,ofcourse,mostpeoplearen’tso
polarizing.Ijustwanttoillustratethatweallhavepartsofusthatneed
mending.Noneofushaveitall.Andifyoupayattentiontoadvertisement
messages,clearlyyou’llseethatmarketingpeopleknowthisaswell.Ads
mayshowsomeonewhohasaso-calledidealshape,abeautifulfamily,and
flawlessskin,butthereisalwaysanimplied“youaremissing(thisone
thing)…,”too,socompaniescansellittoyouandultimatelyturnaprofit.
I’mheretotellyouthatyou’renotmissinganything.Youdon’teven
needthisbook,butIhopeyou’llreadonbecausewhatIhavetosayis
important.
HereintheWestweareconditionedfromanearlyagetothinkthat
we’reimperfectonthedeepestlevel.Sometimesthatcomesfrom
advertisers,asmentionedabove,sometimesfromfaithtraditions,sometimes
fromtherulesofsociety,sometimesfromourownfamilyandfriends(who
arealsoconditionedtobelievetheyareincompleteandmissingthings).
But,thetruthisyouareperfectregardlessofalltheimperfectionsyou
mighthave.Why?Becauseyouarealiveandyouarehereinthisvery
moment.Thefactthatyouhavelifemeansyouhavedignityandyouare
partofthiscommunitywecallhumanity.Youhavethecapacitytogive
andreceivelove,whichisthemostpowerful,limitless,perfectforce.The
lovethatisinherentlywithinyouisyourperfection.
It’snotnecessarilywhatweeatorhowbigorsmallourbuttsare,but
whatwethinkaboutourselvesandtheworldaroundusthatoftenmakesus
feelconnected,whole,validated,andstrong.Butthesearejustthoughts
andperceptions.Andguesswhat?Oftenthoughtsandperceptionschange
intheblinkofaneye.Haveyoueverbeensuperhungryandmoodyand
feltcrappyaboutlife,onlytoeatafreshlunchandfeelelatedabout
somethingyouweredepressedaboutjustanhourago?Eatinghealthilyand
takingcareofourselves,likegettingenoughsleep,surelyhelptomakeus
feelbetterinmanyways.Butthatisnotallthereistowellness.
We’velearnedoverthepastonehundredyearsthathowandwhatwe
thinkinfluencesallpartsofwhoweare.Notonlythat,butsimplychanging
thewaywelookatourselvesandtheworldarounduscanleadtopowerful
emotional,physical,andpsychologicaltransformations.
Hence,RecipesforYourPerfectlyImperfectLifeisaguidetoinnerandouter
transformation,whichmaynotbeinstantaneous,yetitcanhappen
relativelyquickly,aswe’llseeinthepagesahead.Thisisabookthat
containsusefulnewsonnutrition,lifelessons,andrecipestohelpyou
embraceyourperceivedimperfections—whethertheyincludebeingten
poundsoveryourdesiredweight,havingatoo-largenoseorroughskin,
beingeasilyannoyedornotassertiveenough,notbeinginthe“right”place
inyourcareerorfamilylife,orsimplynotfeelinggoodenough.Ultimately,
Iwantyoutoexperiencetheperfectionalreadypresentinyouandinyour
life.Thisbookwillteachyouhowtostayanchoredtoapermanentinner
sourceofpower,allowingyoutoclear“lifeblocks”soyoucanexperience
yourmostbeautifullife.
PartIincludesanumberofLifeDetoxRecipes,whicharepracticaltips
aboutlifeandfooddrawnfrommyownpersonalstoriesandthoseof
peopleIhaveworkedwithovertheyears(withnameschangedforprivacy,
ofcourse).Theseareofferedtodetoxyourlifeonadeeperlevel,helping
youbreakthroughemotionalandmentalblocksthathaveaneffectnot
onlyonyourphysicalhealthandbeautybutalsoonyourabilitytobetruly
happy.Isharesomeofmymostvulnerablepartswithyouonmybumpy
pathtoself-acceptance,includingthroughthestoriesofmyson’snot-as-
plannedbirthstory,showingemotioninpublic,andrehabbingthe
perfectionistaddictinme.Thisisallinanefforttoshowyouthatlifecan
sometimesbeamess(thatis,Icanbeamess!).Andthat’sokay,because
it’sinthatmessthatwediscoverwhoweare.
PartIIincludesmorethanonehundreddeliciousrecipesthatare
nutrient-dense,energizing,cleansing,andnourishingonmanylevels.All
theserecipesareplant-based,gluten-free,andproperlyfoodcombined,a
conceptbasedinmakingdigestioneasierinordertofreeupmoreenergy
(seethispageformoreinfo).Nomatteryourcurrentdiet,workingthese
recipesintoyourlifeisaneasy,surefirewaytoraiseyourvitality,health,
andhappiness.Last,ifyouwanttolearnmoreaboutthestudies,articles,
andbooksImentioninRecipesforYourPerfectlyImperfectLife,goto
mysolluna.comfordetails.
I’msoexcitedtobeonthisjourneywithyou.Detoxingself-doubtand
confusionclearsthewayforyoutoenjoyyouramazing,delicious,perfectly
imperfectlifemorethanyoueverrealizedpossible.
Ifyouwanttobecomewhole:Unlessyouacceptyourself,youcan’tletgoofyourself.
—StephenMitchell’snotesonLao-tzu’sTaoTeChing,chapter21
CHAPTER1
clearingtheblocksthatholdusback
An“And”Life
Weliveinaworldoverrunbythewordor.Traditionally,we’vebeentaughttoclassifythingsasoneortheother.Goodorbad.Healthyornot.Fatorskinny.Beautifuloraverage.Thissmallwordmightnotseemlikeabigdeal,butitdictatesthewaywethink,experience,andultimatelyembraceorrejecttheworldaroundus.Butwedon’thavetobuyintoan“either/or”existence.Instead,wecanshifttotheall-encompassingwordand.
Ourlifejourneysmaygoprettywellsometimes,likethedayswhenwe
hitallthegreenlightsandgetapromotionatworkandtopitoffwitha
superfunnightoutwithfriends.Andsometimesnotsomuch.Big
challengesoftenpopup,wefallofftrack,andsomedaysnothingseemsto
goourway.Lifeiscertainlynotblackorwhite.WedrinkGlowingGreen
Smoothies(akaGGS;thispage)andsometimeseattoomanycupcakes
whenwegetstressedatwork.Wecanbebothhappyandsad,depending
onthemoment.Wecanbecalmandsometimesreactive.Wecanbe
healthyandalsoinneedofhealing.
Whenweembracean“and”life,wedon’thavetofeelbadwhenwe
screwup,nordowehavetojudgeourselvesorothersbecausewhatoften
seemslikecontradictionisallpartofourjourneytowholeness.Eatingthat
cupcakedoesn’tinvalidateourpursuitofhealth—wecanchoosetofollow
rhythmsofeatingcleanandwecanenjoyadessert.
The“either/or”mentalitypushesustojudgeeverything,toslotthings
intocategories.Beingoverlyjudgmentaldoesnotfeelgoodtoanyofus.
Whenwe’reconstantlyjudging,wefeeltenseandrestlessinsteadofcalm
andpeaceful.Thisdoesn’tmeanweshouldn’thaveopinions,nordoesit
meanweshouldn’ttrytomakegooddecisionsorstandforacause.Itjust
meanswedoourbestandreserveouropinions.Wecanbehumble,
knowingthatwedon’tknowthewholepictureofwhat’s“right,”forusor
anyoneelse.Lao-tzu’sTaoTeChingteachesus“Doyourwork,thenstep
back.”Thinkaboutsomeeventsinlifeyouhaveexperiencedthatseemed
likeadisasteratthetime,whichthenturnedouttobegoodforyou.
Maybearelationshipspontaneouslycombusted.Youfeltterrible.You
thoughtyourworldwasover.Yourmindjustkeptgoingincircles,and
youthoughtlifewouldneverbethesame.
Thenafterafewmonthsandalotoftumblingoveryourownemotions
(andcryingintoyourpillow),youmeetsomeonewhoturnsouttobe,for
lackofabetterphrase,yoursoulmate.Youneverwouldhavemetthat
personifyouwerestillinyourpreviousrelationship.Ormaybeyou
experiencedtheflipside.Sayyoustartedworkingatyourdreamjoband
experiencedtheflipside.Sayyoustartedworkingatyourdreamjoband
youfeltlikeallthestarsaligned,andthenafterafewweeks,itturnsout
thatyourdreamjobisreallyanightmare.Whatyouthoughtwasthebest
thingintheworldturnedouttobenotsogreatafterall.
Likemanythings,ourjudgmentscansometimessetupimpossible
standardsthatpreventusfromseeingclearlyoractinginwaysthatare
beneficialtous.Thinkhowmuchbetteritfeelstoobservewhat’sinfront
ofyouwithoutmakinganegativepassingcomment,withoutcastinga
verdict.Someofyoumaybebalkingnow.Youmightthinkpassing
judgmentdoesn’treallyaffectyourlifeinanegativeway,ormaybeyou
evengetariseoutofit.Butforamoment,contrasthowitfeelsonarainy
daywhenyoujustobservethecloudsandrainfallingoutsideyourwindow
withhowitfeelswhenyoulookonthesamescenebutyou’reangryor
depressedbecauseyouhadhopedforasunnyday.
YogamasterParamahansaYoganandateachesusthatconstantly
comparingwhatyoulikeagainstwhatyoudon’tlikeisamajorcauseof
suffering.Again,Idon’tmeanthatyoushouldn’tgetexcitedorhavegreat
expectationsaboutthingsinyourlife.I’mnotsayingyoushouldbesome
kindofrobot,butlifecanfeelsomuchmorerelaxedandhappywhenwe
embraceaworldthatcanbemanythingsatthesametime,including
imperfectandperfect.
ANewWayofLookingatPerfectionAllofus,nomatterwhoweare,fromcelebritiestoworkingmomsand
dads,areundeniablyflawed.Wemakemistakes,saythewrongthing,
we’remoody,sometimesweactinappropriatelyorhaveemotional
meltdowns;wemightdrinktoomuchorobsessoverwhatweeatallday
insteadoffocusingonaworkproject;wemightshowahappyfaceinfront
ofthepeopleweworkwithandthencriticizethemtoourfriendover
dinner;orflipsomeoneoffonthehighwayandletlooseadiatribeof
obscenitiesthatwouldmakeourgrannyhaveaheartattack.
Butjustasweareundeniablyflawed,wearealsoundeniablyperfect.
Notperfectinthewaythewordperfectispopularlyused.AsinHerhairis
soperfect.Shehassuchaperfectlife.Everyoneinspinclasshassuchaperfectbody.
Hehastheperfectjob.Theseareallself-imposedstandardsfordefining
perfectionthatchangewiththetimes.Liketrends,theyareephemeraland
seasonal,heretodayandgonetomorrow.Justafewyearsago,perfection
forawomanwasdefinedassomeonewhowassuperskinny.Foratleastten
years,almostalljeancompaniespromotedtheskinnyjean,apairofpants
thatfitonlyasmalldemographicofthepopulation.Today,mediatrends
seemtohavechangedallthat.Now,forsome,a“perfect”bodyiscurvy
withabig,roundedbuttthatwouldneverfitintoapairofclassicskinny
jeans(unlesstheyaresuperstretchyinthebottom!).So-calledphysical
perfectioninthissenseisreallyjustjudgmentintheeyeofthebeholderor
selfie/belfietaker.Whyholdourselvestoastandardthatissimultaneously
fleeting,impossible,andarbitrary?
Yetnomatterwhatwelooklikeorhowscrewedupourlivesmightbe
financially,professionally,psychologically,orevenspiritually,itdoesn’t
takeawayfromthefactthatwearealiveinthehereandnow.Justthefact
thatyouhavelife,thatyouareabreathing,feeling,thinkingcreaturewho
laughsandcriesandeatsandmovesinsomewaymeansyouareperfect.
Thereisanessence,atrueandgoodessence,thatisthecenterofwhowe
are.Thisabilitytoempathize,connect,andloveothersmeansthereis
perfectloveinsideyou.Thiscanbehardtoacceptbecauseofallthe
perfectloveinsideyou.Thiscanbehardtoacceptbecauseofallthe
conditioninghumanshavegonethroughduringmillionsofyearsofsocial
evolution,butit’satruththatIamlivingbynowinmyownlife.
Imean,thinkaboutthis:Whatmakesyouimperfect?Maybeyouthink
youreyesaretooclosetogether.Whoeversaideyesneedtobeacertain
distanceapart?Whomadethatdecision?Maybeyouwerebornwitha
learningdisabilityandotherpeoplelookedatyoujudgmentallywhileyou
weregrowingup.Whosaidthatlearninginadifferentwaymakesyou
imperfect?Who?Seriously,Iwantnames.Maybeyourparentscalledyou
plainorsaidyouweren’tgoodenoughwhileyouweregrowingup?No
offense,butwhoarethesepeopleandwhomadethemexpertsonwhat’s
beautifulornot?WhylistentothatBS?
Somaybeyoudon’twakeupat6a.m.toworkouteveryday,maybe
youdon’tfinishyourto-dolisteveryday,maybeyouonlygetthroughone
dayofthe30DayRoadmap(ourSollunahealthy-eatingvideocourse),
maybeyoumakemistakesatwork,maybeyoudon’treacheverydeadline.
Takeallofthisinstride.Idon’tcareaboutthesizeofyourbankaccount
orsocialmediafollowing,orwhatyoulooklikeorwhatyourjobtitleis.I
don’tcareifyou’reoverweightorhaverippedabs;noneofitmakesyou
betterorworsethananyoneelse.Whatmattersisthatyouhaveaheart,
notjusttheorganthatbeatsinyourbodybutanessencethatisconnected
tosomethinggreaterthanus.Surewecanalwaysimproveourlives.I
mean,that’swhatI’vededicatedmylife’sworktoward:helpingothersto
feelbetterphysicallyandemotionally.Yetregardlessofourso-calledflaws,
wearealreadywhole,withavaststorehouseofpotentialinsideusto
expandthatwholenessinordertobecometrulyhappyandhealthyandto
helptheworldbeabetterplace.
theamazingwisdomofourbodiesSomeapproachestonutritionprescribedozensanddozensofsupplementstomakeupforallthatis“missing.”Andwhiletherightnutrientsare,ofcourse,key,weachievetruevitalityandwellnessbysupportingourbodiesindoingwhattheynaturallyknowtodo.Weneedtoremoveobstructionsliketoxins,chemicals,andpesticidesthatkeepourbodiesfromworkingtheirbest.Thereisabigdifferencebetweenhyperfocusingonwhat’smissingversusfocusingonsupportingthenaturalintelligenceofourbodies.
Oneofthemosteffectivewaysforustosupportourbodiesistooptimizeourdigestionwiththerightkindsofprobiotics,digestiveenzymes,andoxygencleanseaids.Thesehelpusabsorbnutrientsmoreefficiently,which,inturn,elevatesourenergy,health,andmoods.Ongoingdetoxificationprotocols,whichincludeeatingafiber-rich,totallyorlargelyplant-baseddiet,arealsoimportant,yettheyarejustasmuchaboutcleansingoutwhatweighsusdownasthenutrientstheysupply.
Nowlet’sturnourattentiontoour“imperfections.”WhatamItalking
aboutwhenIusethisword?Ourimperfectionsareourquirks,survival
techniques,copingmechanisms—allthewaysthatweareworkingthings
outonourjourney.Thesecanincludeimpatience,stormybehaviors,a
tendencytobeenvious,theinabilitytoexpressourneedsclearlyortolet
goofpainorresentment,orburstingintotearsatanykindof
confrontation.We’reallinprocess.Wemakemistakes,hopefullylearn
fromthem,andmakenewmistakes.Sowhat?Keepmovingforward!
Whenwefeelbadaboutourimperfections,guilt,shame,anger,anxiety,
andpoorbodyimagecomeintoplay.Whenwethinkthatwehavetobe
somethingotherthanwhatweare,wedisconnectfromourselvesandfrom
others,andfromeverydayaspectsoflife,includingourfoodanddiets.
Don’tgetmewrong.Idon’tthinkweshouldbeneedy,irritating,or
emotionalbasketcaseswhospillournegativefeelingsalloverotherpeople.
emotionalbasketcaseswhospillournegativefeelingsalloverotherpeople.
Weneedtocarryourselveswithstrengthanddignity.Foodisaneasy
targettooffloadourbadfeelingsaboutourselvesandourbodies,anditcan
alltooeasilybecomeenemiesandweaponsthatpunishandcontrolus.Yet
whenwefeelcontentwithourperfectimperfection,wefeelmotivatedto
makehealthylifechoices,andfoodanddietbecomewaysofself-careand
self-nourishment.
So,here’salittlehomework.Itwilltakejustaminuteortwo.Thinkof
thingsthatstressyouout.Maybeyouhadachildacoupleofyearsagoand
can’tgetridofthatmombelly.Ormaybeyou’resoworriedaboutmoney
youlieawakeuntil2a.m.everynight.Wherecanyouembrace“and”
over“or”?Forexample,can’tyoustillbeandfeelbeautifulandcarryafew
extrapoundsaroundwithyou?Canyoubeconcernedaboutyourfinances
andstillbefunnyandoutgoing?Trytolookatopposingpartsofyourlife
andpersonality,andinsteadofsayingsomethinghastobe“either/or,”see
ifyoucanusean“and”mentality.Loosenthegriponlabelingissuesasone
thingoranother,andseehowmuchmorepeacefulyourlifebecomes.
liferecipesOneofthemostpowerfulthingswecandoistoembracetheideathatwearebothperfectandimperfect.Weareinherentlyalivewithabodythatagesandtransformsovertime.Butwealsocarrywithinusanessence,apartofusthatisperfectandunchangeable.Allofushaveimperfections.Wemightscrewthingsupfromtimetotime,butweareallonajourneytodiscovertheloveandtrueessenceatthecoreofwhoweare.Althoughwe’vebeentaughtthatthingshavetobeoneortheother,actuallythesetwostatescoexistwithineachofus.
Choosingtolivean“and”lifemeansholdingourjudgmentincheck.Thisisforusandforothers.An“and”approachtolifeisinclusiveandfeelsopenandfree.Thinkingthatthingshavetobeonewayoranotherispolarizingandstressful.Whoneedsthat?Wecanchoosetoletallthatkindofthinkinggo,andfeelhappier.
lifedetoxrecipes
lifedetoxrecipesWecanalllivewithourchallengesandimperfections,yetstillleadalifethatiscentered,balanced,andconnectedtoourselvesandothers.
Whenwestarttofeelalittleoff-balance,agreatself-carepracticeistoeatacleansingandnurturingsoup,whichisfullofeasilydigestednutrients,aswellasfiberandliquidtohelpyoufeelsatisfiedandpresentwithinyourbodywithoutfeelingheavy.
Herearetwoparticularlygreatoptions:
» GINGERCABBAGECLEANSESOUP(thispage).Thissoupcontainsginger,awarmingspicetoenactdigestiveandenergeticchange.Cabbagehasnaturaldetoxifyingpropertiesandnourishesyourgutwhilereducinginflammation.
» CURRIEDRADIANCECARROTSOUP(thispage).Thissoupispackedwithbeta-carotene-richcarrotsgrowndeepdownintheearth,thefoodequivalentof“earthing,”orbalancingourenergythroughconnectingwithnature’senergy,aswellasspicesandherbsthatimprovecirculationandintegrationofnutrients.
MyJourneytoHealingEverlookatsomeonewhoissuccessfulprofessionallyorpersonallyor
socially,orwhatever,andsecretlyaskhowsheseemstohaveitall
together?Wecomparetheirlivestoours,atleastastheirlivesappeartous
insocialmediaandonpaper,andlamenthowourlifeisunglamorous,
messedup,andboringincomparison.
I’vehadmyownlevelofsuccess.I’vebeenmorethanfortunate.
ThroughouttheyearssomepeoplehavesaidtomehowamazingitisthatI
haveitallfiguredout.IalwayschucklewhenIhearthis.Whileanyone
canreadaboutmypubliclifeonline,itdoesn’treflectthewholestoryat
all.Forallthelegitimatesmilesandexcitement,mylifeislikeanyother
life.Idoubtthings,feelinsecure,struggletolovemyself,andstill
occasionallyfeelbodyshame.
CampinginMozambiqueduringmyaround-the-worldjourney.
AsI’vesharedinmyfirstbook,TheBeautyDetoxSolution,andonmy
website,forafewyearsIwasonanintensepathoflearningasIjourneyed
aroundtheworld.Thewanderingwasreflectiveofwhatwasgoingonin
mymind,whichwasdeeplysearchingandseekingandquestioningpretty
mucheverythingIhadeverbelieved—fromwhatIknewaboutfood(atthe
timeIwasahard-corecalorieandprotein-gramcounter)tospirituality(I
wasraisedCatholicandhadnevertriedmeditationoryogaorbeen
exposedtoEasternphilosophyatthatpoint)towhatsuccessinlifereally
meant.YoucouldsayIwasonakindofvisionquest,thoughIhadnot
preplannedforthattohappen.
Iendeduptravelingfarandwide,workinginAustralia,then
backpackingtheworldforaboutthreeyears.IcampedacrossAfricafor
months,livinginatentandcookingwithacampingstove,travelingina
beat-upcar,zigzaggedacrossChinaonthird-classtrains,livedinshack-like
bungalowsinSoutheastAsiawithoutelectricityorrunningwater,practiced
yogainashramsacrosstheHimalayasandalongtheGanges,meditatedat
Buddhisttemples,sleptonthefloorsofrandomfamilies’gers(nomadic
tents)whenIexploredtheGobiDesertinMongolia,andtrekkedaround
ruins,floatingislands,andrainforestsinSouthAmerica.IsummitedMount
Kilimanjaro,climbedtheHuangshanmountaininChina,andhikedthe
AnnapurnatrekinNepal.
Iimmersedmyselfinlocalcultures,oftenusingmyhands,smiles,and
musicforcommunication,andIcommittedmyselftodiscoveringwellness,
dietary,andbeautypracticeseverywhereIwas.YetIstillhadnoidea(and
Imeanzeroidea)howtherestofmylifewasgoingtoturnoutandhowI
wasgoingtotranslatealltheamazingknowledgeIwasabsorbingintoa
career.
ImovedtoNewYorkCityaftermyworldtravels,totallybrokeyet
burstingwithpassion.Istartedmyblogandcontinuedtolearnabout
nutrition.TherewasatransitionperiodwhenIhadtobesuperscrappyand
takemanykindsofjobstopayformytinyrent-stabilizedapartment.This
wasallbeforeIstudiedtobecomeanutritionist,builtupaclientlist,
landedmyfirstbookdeal,andcreatedawholelifestylephilosophy.During
thisperiod,therewastremendousself-doubtandinsomnia.Iquestioned
whetherIhadmessedupmylifebynotgettinga“real”jobrightwhenI
graduated,likeeveryoneelseIknewfromcollege.
Besidesmynutritionwork,Itaughtgroupandprivateyogaclassespart
ofthetime,andeveninthedeadofwinter,Iwouldwalkthirtyorforty
minutestogettothenextclient,asthereweremonthswhenIcouldn’tpay
foranunlimitedsubwayticket.IalsoworkedatarawfoodcaféintheEast
foranunlimitedsubwayticket.IalsoworkedatarawfoodcaféintheEast
Villageandhadabriefstintinrealestateandanevenshorteronein
multilevelmarketingwithmymom,whichinvolvedJapanesewaterandair
filters.Totallyrandom,Iknow!Ioncetookanofficejobatalargebeauty
company.Idespisedthecompanyculture—whatthewholecompanystood
for—andIwasboredwithmydailytasks.Ilastedonlythreemonths.
IwasonapanelrecentlyandwasaskedhowIpulledthroughhardtimes
whenbeginningmycareer.MyansweristhatevenwhenIwasstarting
out,afreshlylandedbackpackerhustlingtosurviveinfast,unrelenting
NewYorkCity,Ikepthelpingothersasthecentralfocusofmywork.I
startedmyblogtosharewithothershowtofeeltheirbest.WheneverI
wroteanarticleorgaveatalkortaughtaclass,Istayedconnectedto
givingtoeachandeveryreaderorlistener.Andlookingback,whenI
falteredfromthatandstartedoverworryingaboutthebusinesspart,
everythingsuffered.
Sono,Idon’thave“it”figuredout,butIdogenuinelybelievethat
keepingthefocusonserviceandlovehashelpedmeactualizemydreams.
Ittranslatedintococreatingthevisionofmylife,whichincludeswriting
books,buildinganincrediblewellnesscommunity,andfoundingand
runningSolluna,abusinesswhereIgettodevelopproductsandcontentI
loveandamhonoredtooffertoourcommunityandworld.AndIgetto
workfromhomesoIcantakecareofmyyoungson.
Onthedeepestlevel,beyondwhatIwasdoingintheworld,myown
innerhealingjourneyhasbeenongoing.Itstartedwithmyaround-the-
worldjourney.IthasacceleratedinthepastfewyearsasI’veconfronted
lifeatitsverycore,experiencingthebirthofmyfirstchildandthepassing
ofmymother.
YourIncredibleJourneyYou,too,areonaone-of-a-kindjourney,unlikeanyoneelse’s.Thereis
realpowerinacknowledgingtheuniquenessthatisyou,andthestampof
yourlife.Youareyourmostbeautifulwhenyouapologeticallyownyour
lifeandgetcomfortablewiththefactthatnooneelsecanwalkyourpath.
Itisyours,andnooneelsecanbeyou.Comparingortryingtolookorbe
likesomeoneelseonlywatersdownyourpoweranduniquebeauty.
We’vebeentaughttohidepartsofourselves:toprojecta“perfect”
imagebylookingacertainwayandappearingtohaveitallfiguredout.
Whenwespendallthisenergyconcealingsomepartsanddressingup
otherpartsofourlives,it’sexhausting.Andwethenoverlystressabout
ourimperfections,becauseweareputtingsomuchfocusonthesurface
partsofourlives.Yetifweshifttostayingmoreconnectedtothe
perfectioninsideofus,tothelovethatconnectsustoeverythingelse,our
appearancesdon’tseemdirelyserious.
It’snotthatwedon’tcareabouthowwelookorwhatwedo—because
forsurewedo.It’sjustthatwecanbesomuchmorecomfortableand
joyfulwithinourselvesdaytoday.Andthat’swhatreallycounts:ifwe
definesuccessinlifebyhowtrulyhappyweare.Sure,wecandisplaya
“perfect”job,house,marriage,body,andsoonontheoutside,yetifwe
aremiserabledeepdown,doesanyofthatreallymatter?Otherscansense
thisshiftinus,thisincreasingsenseofease,anditstartsachainreactionfor
otherstobemoreacceptingofthemselves,too.Wecanhelpmakethe
worldbecomebrighterandlighter,startingwithourselves.
It’sasimpleyetbigconcepttoreallyembody.Keepreading,becausethe
ideasandpracticeswediscussinourjourneytogetherthroughoutthisbook
aregoingtohelpyouintegratethetruthofhowamazingandgoodenough
aregoingtohelpyouintegratethetruthofhowamazingandgoodenough
youtrulyare,onceandforall.
lifedetoxrecipeSinceincludingthegoodofothersinyourgoalsandaspirationswillhelpactualizeyourowndreamsintoreality,trymakingbig,nourishingone-potorbakedmealstoshare.Itfeelsgreatandhelpstoboostthingsenergeticallyinapositivedirectionforyou.
Herearetwoexcellentrecipestosharefromonebigpotorcontainer:
» ONE-POTLOVECHILI(thispage).Fullofprotein,minerals,fiber,andantioxidants,thisisaneasymealtoputtogether,alongwithyourlove,anddishitupforacrowd.
» JAMAICANSOULFOODSHEPHERD’SPIE(thispage).Thisisanourishingrecipefullofnutrient-denseveggiesanddigestion-stimulatingherbsandspices,includinganiseandcumin,andcalming,blood-sugar-balancingcoriander.
MorningPractice
DRINKHOTWATERWITHLEMON:Thissimple,powerfulpracticehelpstocleanseanddetoxifyyoursystem.LemonssupplyvitaminC,aswellasenzymesthathelpregenerateyourlivertissue.
MEDITATIONORSTILLNESSPRACTICE:Thiscantakemanyforms,fromsimplylisteningtoyourbreath,praying,settingintentions,practicingmeditativetechniquestofollowingasadhana,oradailyspiritualpractice.Whateverformyoulike,committothis“youtime”inthemorning,whichconnectsyoutoyourbodyandself,andcanhelpwitheverythingfromwardingofffoodcravingstobeingmoreintunewithyourtruehungerandnutritionalneeds.Italsohelpsyoufeelmorecenteredthroughouttheupsanddownsoftheday,andsupportsyouroverallvitalitybysupportingahealthyadrenalandnervoussystem.Stillnessalsohelpsusconnectbackwiththewhole,andtheOnenessofwhichweareapart.
SOIL-BASEDORGANISM(SBO)PROBIOTICS:Ahealthygutisahugekeytofeelingbalancedandachievingwell-being.Yetprobioticsarenotallcreatedequal!Manyformulasaredenaturedbythetimeyoueventakethem,offeronlyasmallpercentageofthebacteriumweneedforbalance,ortakethe“kitchensink”approach,meaningjustabitofthisandthattosoundgoodformarketing.SBOsmimictheperfectbacterialmixfoundinthehealthysoilthatourancestorsusedtoconsumeonunwashedvegetablesandfruit.SBOsareanatural,powerfulwaytogetprobiotics,astheyareheartyenoughtosurvivestomachacidandimplantinourguts.I’msounbelievablypassionateaboutprobioticsthatIcreatedmyownproprietarySBOformula
withthebestratiosofclinicallyresearchedstrainstosupportahealthygutflora.Thisformulaisespeciallypowerfulinfosteringincreasedenergy,vitality,focus,andimmunity;improvingdigestion;detoxifyingenvironmentaltoxins;andcreatingbetterhair,skin,andahigherqualityoflifeallaround.Formoreinformation,pleasevisitmywebsite.
THEGLOWINGGREENSMOOTHIE(AKAGGS):Thisismysignatureelixir,whichsuppliesyouwithvitalantioxidants,vitamins,minerals,cleaningfiber,andcountlessothermicronutrients.Itgivesyouanincredibleamountofsustainedenergy,detoxifiestoxinsfromyoursystem,andsupportsglowingskin.Iencourageyoutomixandmatchyourgreensandfruit,butstickwiththebasicratioofaround70percentgreensand30percentfruitandvitaminCanddetox-boostinglemonjuice(yes,morelemon!)intheclassicGGSrecipe(thispage).
lifedetoxrecipeOneofthemostpowerfulwaystosetyourselfupforagreatdayistoanchoryourselftoadefinedmorningpractice.Often,westartthedayalreadyfrazzledanddisconnectedfromourselves.Wereachforourphonefirstthing,andourmindsarealreadyonworkandthetasksaheadwhilewescarfdownaproteinbaroranegg-whiteomelet,barelychewingandfeelingmountinganxietythatwearealreadybehind.
Incontrast,aconsistentmorningrhythmgetsyouintoagoodflow.Youwillstartoffthebeginningofeachdayfeelingstrong,clearofphysicalandemotionalblocks,energized,poised,andfocused.
CHAPTER2
flowing(ratherthandrowning)
ImposterinRome
Doyourememberthelasttimeyougotcaughtshowingasideofyourselfthatyouwerenotproudof?Asmuchaswetrytocarefullyfilterwhatweshowourfamilyandfriends,andcolleaguesatwork,andonsocialmedia,wecan’tfilteralloflife.Manyofushavethetendencytofeelashamedwhenwedon’tlookthewaywe’dliketoincertainmoments.Yeteveninthosestickysituations,weallhaveopportunitiestochoosetobeauthenticandvulnerableandreal.
I’dliketoshareapersonalstoryaboutthis.Ilovebumpingintomy
readersandSollunacommunitymembersallaroundtheworldandsharing
hugs.ButwhenIwasinRomeafewyearsago,Iranintoareaderduring
apainfullyawkwardmoment.
IwasinEuropeworkingwithclientsanddecidedtotakeaweekendtrip
totheEternalCitywithmysignificantother.Wegotinsomesillyfight
walkingbetweentheColosseumandthePantheon.Theissuewassmalland
petty,butIwasstubbornlyholdingontotheannoyanceandourlittlespat
draggedon.
Wewererightinthemiddleoftheargument,andIhadjustsaid
somethingprettynasty.Myfacewasscrunchedintoatightball.Mypartner
walkedawayfromme.Rightthen,asweetbrown-hairedwomanwearinga
bluecardiganwithalittleseven-oreight-year-oldgirlintowcameupto
meandsaid,“Oh,you’reKimberlySnyder!Ihaveyourbooksonmy
nightstand!”
Myfirstinstinctwassheerpanic.Hadsheheardmearguing?Wouldshe
thinkIwasactuallyanawfulpersoninreallife?Icouldn’tletthathappen!
Iwastooterrifiedoflookingbad.Inthatstateofpanic,Iblurtedout,“No,
youmusthavemistakenmeforsomeoneelse.”Thewomancockedher
headinapuzzledway,andIdartedaway.
Iletafullminutegoby,scurryingintheotherdirection.Thenitsankin
whatIhaddone.Ihadlied!IpretendedIwasn’tme!AllbecauseIwas
ashamedIwouldpossiblybeseenasameanpersonwhogetsintofights.A
sideofmethatIdidn’twanttoletmyreaders—oranyoneexceptforthose
closesttome—eversee.
Ithitme:Ican’tletthishappen!Ican’tbesomefake.Ispunaroundand
rantocatchupwiththewoman.Nowshewaswalkingdownthe
promenadewithbothherdaughterandherhusband.Itookadeepbreath.
Thiswasgoingtobepainful.
lifedetoxrecipePracticeauthenticityacrossyourlife.Usegoodjudgmentanddon’tlie.Thisincludesnotonlyyourrelationshipswithfriends,family,andcolleagues,butalsoyourrelationshipwithfood.Theremaybefoodsthatyoulovethatmightnotalwaysbethehealthiestforyou.Ifyou
reallylovesandwiches,forinstance,itmightfeelmoreauthentictofindabridgebyeatingthemsometimesversuseatingonlysalads.Ifyoumakeadrasticswitchtothelatterandtrytousesheerwillpowerandgoagainstyourtruefeelingsallthetime,itmighteruptintofallingoffthewagonaltogether.
Thekeyisfindinghealthyalternativesforwhatyoulovethatareeasilydigestedandcleansing,yetstilldeliciousandsatisfying.Yes,itispossibletohaveboth!Tryitforyourselfandbecomeabelieverinhealthierupgradesthatstillkeepyoufeelingexcitedaboutyourfood.Ittakesmanyofusalongtimetotransitionoffcertainfoods(ittookmetwowholeyearstogiveupcheese),andthat’sokay.
Herearesomegreatfoodalternativesforoldclassics:
» ThedeliciousLOVETHYMEVEGGIEBURGER(thispage)offersanutrient-densepattyfullofproteinandmineralssuchasiron.Itisanexcellentreplacementforbeefhamburgers,whicharefullofvarioustoxins,includingantibiotics,steroids,mycotoxins,heavymetals,dioxins,andotherformsofindustrialpollutants(someoftheseareevenpresentinorganicmeat).Trymakinglargerbatchesandfreezingextrastoeatwhenyouareinatimebind.
» IfyouloveMexicanfood(andwhodoesn’t,really?!),checkouttheEASYSWEETPOTATOANDPINTOBEANENCHILADAS(thispage),whicharesalsa-yandhavebothcreamyand“meaty”textures,yetwithoutanydairyorprocessedgroundmeatorchicken.
» TheALLVEGGIECLEANLASAGNA(thispage)isstuffedwithsomanydeliciousingredientsandfillings.Itcontainsnoneofthegreasydairy,meat,orgluten…orevenanykindofnoodlesforthatmatter!
“Oh,hithere!I’msosorry,IactuallyamKimberly!”
IexplainedIhadbeenutterlyembarrassedbecauseIhadbeenbickering
withmypartner.Sheandherhusbandlaughed,jokingthatthey“might
knowathingortwoaboutthat!”Sheacceptedmyapologyandsaidhow
relievedshewasthatIfessedup,becausesheknewitwasme.
Italkedtothemforabouttenminutes,andwehadagreatconnection.
AsIwalkedaway,Ishookmyhead…somuchweirdnessanddrama,allof
whichIcreated.ThelessonIlearnedfromthissuperawkwardencounteris
thatit’sokaytobearealpersoninsteadofpretendingthatalloflifeis
perfect.
Considerthemomentsinyourlifethatyou’relessthanproudof.It
couldjustaseasilyhavebeenyouhavingitoutwithyoursisterormom,
let’ssay,atthegrocerystore,whenanoldfriendfromcollegeora
colleaguefromyourlastjobapproachedyouatthatexactmoment.Or
maybeyouweresquabblingwiththemanageratTargetaboutsome
returns,andthingsstartedtogetheatedwhenthenewguyyoujuststarted
seeingsidledup.Oryousnapatyourpartnerinfrontoftheneighbors.
Whilesuchsituationsarenotoneswestrivefor,wealsodon’twantto
internalizeguiltsomuchthatwestartfeelingbadaboutourselves.We’re
complex,wholebeings,andwe’regoingtohavegooddaysandbaddays.
Messymomentsarepartoftheimperfectjourneyofgrowthinlife.
Acknowledgethemess,learn,andmoveon.
lifedetoxrecipeBeingphonyandhidingandpretendingismuchworsethanbeingreal,evenwhenwethinkwelookbad.Nexttimeyouhavetheurgetogiveafakesmiletoyourfriendwhenyoufeelawful,ortodenythatyouoverreactedtoaprettyinnocuouscommentthatyourboyfriendmade,leanintothefeeling,stayingcuriousastowhysomethingmighthavebotheredyousomuch.It’sbrave—andultimatelyfreeing—toconfrontthepartsofourselveswewouldn’tnormallybroadcastatdinnerpartiesoronsocialmedia.Findsomeprivatespaceifneedbe,andcryifyoufeellikeit.Findinghealthywaystoprocessfeelingsinsteadofrepressingthemispartofbeingauthentic.
ispartofbeingauthentic.
TheFeelings-InflammationLinkInflammationisavitalpartofourbody’simmuneresponseandawayto
healitself.We’veallexperiencedacuteinflammation,markedbyshort-
termredness,swelling,warmth,orpainthatariseswithacutorascrape,a
twistedankle,ortheflu.
Yetthereisanothertypeofinflammation,whichisthemodernepidemic
ofchronic,low-gradeinflammation.Thistypedestroysthebalanceinour
bodiesandlowersourvitality,makingusmoresusceptibletodiseasesthat
rangefromautoimmuneconditionstoheartdisease,elevatedwhiteblood
cellcount,diabetes,andmore.Low-gradeinflammationcanalsoshowup
asacne,wrinkles,candidiasis,acidreflux,andchronicpain.
Sowhatcausesthisawfulchronicinflammation?Firstofall,dietplaysa
hugerole.Excesssugarandrefinedsugarisabigoffender.Yetsoisadiet
highinanimalprotein.ThejournalNutritionreportsthatthosewhoate
proteinfrommeathadhigherlevelsofinflammationcomparedto
participantswhoconsumedmostlyfishorplant-basedsourcesofprotein.
Anda2015studyinthejournalNutrientsfoundapositiveeffectonglucose
levelswhenpeopleswitchedfromanimaltoplantprotein.Wedon’twant
tooverdoproteiningeneral;researchhasshownexcessproteincreatesan
elevatedresponsetoinsulinsimilartothatofexcesscarbs,forroughlythe
sameperiodoftime,whichmaycomeasasurprisetomanyofus.
It’salsoimportanttobalancefat,andtoeathealthytypesoverfriedor
rancidforms,asresearchhasshownthatahigh-fatmeal—butnotahigh-
carbohydratemeal—isassociatedwithsubsequentincreasesinplasmaIL-6,
aninflammationmarker.Othercausesofchronic,low-gradeinflammation
aninflammationmarker.Othercausesofchronic,low-gradeinflammation
includefoodallergies,foodsensitivities,dysbiosis(imbalanceingutflora),
environmentaltoxicity(includingfromheavymetals),andalackofsleep.
lifedetoxrecipeEatingtosupportdigestionandgutbalanceiscriticalforhelpingtoavoidphysicalandemotionalinflammationinyourbody.Herearesomegreatrecipestosupportthis:
» CUMINROASTEDBRUSSELSSPROUTSWITHQUINOA(thispage).Thisdishisfullofplant-basedprotein,whichdigestscleanlyanddoesn’taddtotoxicitybuildup.Wecaneasilyobtainourentireproteinneedsfromanallorlargelyplant-baseddietwithoutoverdoingprotein.Toomuchproteinmakesusoverlyacidicandisassociatedwithcancerandmanyhealthproblems.Thisistherealissue—nottoolittleprotein!
» ENERGIZINGPISTACHIOHEMPSEEDCUCUMBERSALADWITHORANGEZEST(thispage).Thissaladsuppliesuswithomega-3fatsviadelicious,earthy-tastinghempseeds,whichhelpreduceinflammationbybalancingouressentialfattyacid(EFA)ratio.
» THEGLOWINGGREENSMOOTHIE(akaGGS;thispage).Dehydrationcontributestoinflammation,sostayhydratedwiththevitamin-andnutrient-denseGGS,aswellasdrinkingplentyofroomtemperaturewaterandcoconutwater.Avoidsodasandtoomuchcaffeine.
TheBeautyDetox/Sollunaphilosophy,outlinedinmypriorBeauty
DetoxbooksandthroughouttheSollunawebsiteandofferings,isnaturally
anti-inflammatoryinitsdietaryapproach,asitisbalancedinitslevelsof
protein,fat,andcarbohydrates,andisbasedinnutrient-dense,fibrousplant
foodsanddevoidofgluten,dairy,saturated-fat-containingmeat,junk
foods,processedandheatedvegetableoils,andrefinedsugars.Itincludes
darkleafygreensandchia,hemp-,andflaxseeds,whichareallimportant
sourcesofanti-inflammatoryomega-3fattyacids.
Yetbeyondhowweeatandsleep,agrowingbodyofresearchisnow
provinghowmuchouremotionsimpactinflammationandhow,inturn,the
moreinflamedourbodiesare,theworsewefeel.A2015studyfoundthat
peoplewithdepressionhad30percentmorebraininflammationthanthose
whowerenotdepressed.Ourphysicalandemotional-mentalstatesofbeing
arereallyonewholethataffectseverypartofus,thoughweoftentreat
themasseparate.
Negativefeelingscananddocreatepainanddiseaseandaccelerateaging.
Apapertitled“Stress,NegativeEmotions,andInflammation”overviews
howstress,depression,anger,hostility,andnegativeemotions“appearto
promotetheproductionofinflammatorymediators,providinga
physiologicalmechanismbywhichnegativepsychologicalstatesmayimpact
health.”AstudyinJAMAPsychiatryfoundthatthosewhoexhibited
explosiveangerhadhigherlevelsofinflammatorymarkers,suchasC-
reactiveproteins(CRP).Roadrageandheatedfamilybattlescanreally
comebacktobiteus.
Researchdemonstratesthatourhearts,thesensitiveorganthatnotonly
physicallypumpsbloodbutistheareainourbodieswherewedeeplysense
loveandemotions,isasaffectedbyourfeelingsasbywhatisonourplate.
AstudyofMexican-Americanwomenfoundacorrelationbetweenanger
andhostilitywithinflammationandheartdisease,andsimilarresearchbacks
upangerexpressionasapredictorofcardiovasculardisease.Incontrast,a
2017studyfromthejournalEmotionentitled“EmodiversityandBiomarkers
ofInflammation”foundthatpositiveemotionsareassociatedwithlower
circulatinglevelsofinflammation.Thetakeaway?Takingcareofour
emotionsisascriticaltoourhealthandwell-beingandwardingoff
inflammationaseatingproperly!
Sohowdowetakecareofouremotions?Firstofall,letthembefelt
Sohowdowetakecareofouremotions?Firstofall,letthembefelt
andprocessedinrealtimeinsteadofpushingthemdown.Repression
accumulatesabrewing,energy-zappingstorehouseofnegativity,albeit
beneaththesurface,andcaninflameusinaparallelwaytochemical
pesticides.Thismassofemotionaltoxinscontributestocontinualstressand
anxiety-inducedmeltdowns.
Haveyoueverseenakidfallontheplayground,followedbythemom
runningoversaying,“You’reokay!You’reokay!”She’sobviouslycoming
fromthelovingspaceoftryingtoquellherchild’sfears(andherown).But
really,howdoessheknowthekidisokay?She’stellingherchildhowshe
feels,insteadoflettingthechildexpressandfeelthatpain.
Iusedtoactthesameway.WhenIstartedgoingtoinfantclasseswith
Lil’Bub(mynicknameformyson),Iwasguidedbytheinstructorto
simplynarratewhathappened,asin“YoutrippedoverBailey’sfoot”or
“Youbumpedyourheadonthattoyyoudidn’tsee”insteadoftryingto
soothehimwiththatverysame“You’reokay!”Itdidn’tseemnaturalat
first,butonceIretrainedmyselfnottotellhimhisfeelings,itstartedto
reallyresonate.Pushingdownorglossingoverfeelingsisaninstinctmany
ofushaveunknowinglyinherited,andweperpetuateitinourown
children.
Asadults,whenwe’refeelingupsetandsomeonesays,“You’refine,”we
mightwanttotellthemtobuzzoff(tosayitpolitely),becausewearenot
okayatthatmoment.Wedon’twantourproblemstobeglossedoveror
fixed.Wearenotlookingforsolutionsrightthen.Wearesimplylooking
toexpressouremotions.Ashumans,it’shealthyforustoexperiencethe
rangeoffeelingsthatwedo.Oftenwejustneedsometimetoprocessthem
untilthebigfeelingssubside,andtheninourowntime,liftourfacesout
ofthehandswe’vebeensobbinginto,andgetupandcarryon.
lifedetoxrecipeIt’simportanttoexperienceyourfeelings.Meditationisagreatongoingtoolforbeingmorecenteredlong-term.Yetlifeismessyandimperfect,andwhenstuffcomesupduringthedaythatpissesusofforupsetsus,practicetheStumblingBlockDetox(thispage)andalsotheLettingGotechnique(thispage)inrealtime,whichputsyourfocussquarelyonyouremotionsastheycomeup,topreventemotionalblocksandphysicalinflammation.Keepreading!
Sothenexttimesomebigfeelingscomeup,trynottopushthemdown,
orputonafakehappyface,orprojectthenegativityoutwardbyventing
yourfrustrationtowardapoorcashieratthegasstationoratyourlittle
brother.Simplytrytobeokaywithwhateveryou’refeeling,knowingthat
whateveryouareexperiencingismoreoftenthannottemporary.Ifwe
don’tacknowledgeourfeelingsnow,emotionalinflammation,anger,and
sadnesswillcreatetoxicblocksinsideofus.
Asyoucantell,detoxingandprocessingnegativeemotionsplaysa
crucialroleinourwell-being,alongsidehealthydietandlifestylemeasures.
Wemayhavebeentaughttoshyawayfrompainandsadness.Yetnowwe
canmatureandstoppretendingthatit’sallokaywhenit’snot,andfeel
whatisthere,evenifitsucks.Thereisarealheavinessincarryingaround
negativeemotions,andwhenyouconsciouslyunpackthatload,youwill
freeupatidalwaveofenergythatcanberechanneledtowardelevating
yourhealthandvitality.
lifedetoxrecipeStarttobreakthepatternoflimitingbeliefsthatscrewwithyourlifewiththeStumblingBlockDetoxoutlinedinthefollowingsteps.ThesearedevelopedwithLauraPringle,awonderfulcoach.Ifwereallyleanintothesesteps,itcanbelife-changing.
1) Noticewhenyoustarttofeelexcessivelyemotional.Ifyourheartbeginsracinginangerorthetearsstarttoriseup,reallytakenote.
2) Makeyourselfpause.Stoptalking!Gotothebathroom,orexcuseyourselfifyouneedto,oratleasttakeasipofwaterifyou’reatameetingoradinner.Trainyourselftotakesomedeepbreaths,puttingyourfullattentiononyourbreathandnotthesituation.
3) Afteryou’vepausedforatleastafewmoments,gorighttothefactsofthepresentsituation.Asin,thewaiterforgottobringmywater,andIaskedfourtimesalready.Or,myboyfriendinterruptedmeinthemiddleofmystoryaboutmybigpresentationtoaskaboutthelaundry.
4) Askyourself,“Whydoesthissituationupsetmeso?”Whichreallymeans“WhatisthestoryIamtellingmyselfrightnow?”Itcouldbethestorythateveryoneignoresyou,orthatyoucan’tbeacceptedforbeingyourself.Sometimesit’shardtotell,butifyousitwiththequestion,you’reopeningthedoortostarthealingyourdeepestwoundsanddeep,limitingbeliefs.Letyourselfsitinthatawareness.Asyougobackintothesituationandlife,contemplatewhatbeliefsyouarewalkingaroundintheworldwith.Howdothesebeliefsaffectyourlife?Deepdown,weallwanttobelovedandseenforwhowereallyare.
5) Byusingthisprocessovertime,itbecomeseasiertoidentifythenegativestoriesweoftentellourselves.Andthemorewedotheexercise,thebetterourunderstandingofourinnerhurtsandthedeepbeliefswecarryaroundwithusthatarebehindtheupsetsandcertainbehaviors.Thisawarenessisahugestepinmovingtowardlettingthemgo,andthefreedomandwholenessthatispossible.
CuringSelf-JudgmentHaveyouevernoticedhowmuchjudgmentinfiltratesconversationsand
theworldaroundus?Insteadofsimplyobservingwhatweseeinfrontof
us,weoftenfeelcompelledtocastanopinionandverdictoverit.Hereare
someexamples:
Wow,thatdressisreallynotveryflatteringonher.Itmakesherarmslookhuge!
Shenevercooksforherfamily.Isn’tthatsoselfish?
Hislifeissounbalanced.It’sallabouthiscareer,andhedoesn’tcareabout
anythingelse.
Sheissoobsessedwithherself.Ican’tbelievehowmanyselfiessheposts.
Thatcoupleissocluelessaboutwhatisactuallyhealthy.Theysaytheyare
“into”wellness,butdidyouseewhattheyateatdinner?
Youmighthear,orsay,suchcommentscasuallythroughoutyourwhole
day—atbrunch,inamoms’group,atwork,orontalkshowsandmorning
programs.Whenwetuneintojudgment,wewillseethatitisprettymuch
everywhere.Andwe’veallhadourshareofparticipatinginit,too.
Afewyearsago,IwascomplainingtomyfriendJustinaboutatripIhad
recentlytaken.Iwasstayingwithsomeacquaintancesanditwasadifficult
experience.Thesepeopleweresocontrolling!IfeltlikeIhadbeen
interrogatedwithfiftyquestionsinarowandwasbeingjudgedleftand
right.Justinsaidtome,“Youmusthavethatsametraitinyourself,and
that’swhytheybugyousomuch.”
AtfirstIbalkedattheideaandvehementlydeniedthatcouldbea
possibility.Icouldn’tfathomatthatpointthatImightactuallybelikethese
people.Yetdeepdown,thisprovokingideahitanerve.AndwhenIreally
peeredinsidemyself,IcouldseethatI,too,sometimestrytocontrol
situationsbyrepeatingmyselfoverandoveragain,insteadoftrustingIwas
heardthefirsttime.
lifedetoxrecipePayattentionwheneverjudgmentcomesup,asitcanbeagreatteacherforusandamirrorforwhatwedon’tlikeinourselves.Geta“judgmentjournal”andwriteoutwhatyoudon’tlikeinothers.Itcouldbepettiness,materialism,selfishness,beingunfriendly,flaky,fake,orwhatever.Spendsomequiettimeexaminingwhereyoumighthaveexhibitedsuchtraitsinyourownlife—withoutfeelingguilty.We’reallstrugglingonourpathsinsomewayoranother.Seewhatyoucanlearnandwheretherootsofsuchtraitsmaycomefrom,suchascopingmechanismsfornotfeelinggoodenough.Dedicatedwritingandreflectioncanhelpheal.
PsychoanalystCarlJungtaughtthatweallhaveanunconsciousdriveto
movetowardwholenessandrealizationoftheself.AccordingtoJung,
containedinourunconsciousisour“shadow,”whichistherepressed
thoughts,feelings,andideasaboutourselvesthatwepushdownratherthan
confront.Ourjudgmentofothersisawayofacknowledgingdisowned
traitsandbehaviorswithinourselveswithouthavingtofacethepainof
knowingtheimbalanceisactuallywithinus.It’softenagonizingforusto
admitqualitiesorpartsofusthatwedon’tlike,soourmindsproject
outwardandpickuptheseveryqualitiesinotherpeople.
Wearenotinherentlynegativeorbad.Don’tbelievethatforevena
second!Yetwealldohaveareasforimprovement.Thisisn’tpossibleuntil
wefirstseeandadmitthatthequalitieswegripeaboutinothers(being
catty,self-centered,moody…youfillintheblank!)canalsoexistwithinus.
Ofcourse,wemaynotexpressthequalityinthesameexactway.Let’ssay
youfindacoworkernarcissistic;shealwaysbringsuppersonalstoriesat
staffmeetings.Ifyougetannoyedinthemomentandthenletitgo,that’s
natural.Yetifyoubecomeobsessedwithsomeoneelse’sflawsandthen
feeltheneedtogossipandcommentaboutitanychanceyoucan,that’san
issue.Let’sturnitaround.Howmightyoubenarcissistic?Sure,youmight
nottalkaboutyourselfatstaffmeetings,butperhapsyoutalkonandon
withyourparentsaboutyourlifeandneveraskthemabouttheirs.Or
maybeyoualwaysinsistoneatingatyourfavoriterestaurantsoverthose
thatyourfriendsprefer.
Iknowlookingatthisstuffcanbereallyhardforsomeofus!Sowhy
dealwiththepain?BecauseasJungwouldsay,whenwebring“our
shadowintotheconscious,”itstartstolosepower.Andasitlosespower,
negativepatternsofreactingmeltaway.
Starttonoticewhenevenatwingeofjudgmentcomestomindoroutof
yourmouth.Wheneverwearestronglycriticalofothers’bodies,weight,
skin,andotheraspectsofphysicalappearance,achievements,work,
parenting,andsoon,wearethemostdisapprovingofourselves.Checkin
withyourself.Judgmentdoesnotfeelgood,sopayattentiontochangesin
thewayyoufeelphysically.Maybeyouroutinelyexperienceahollow
feelinginyourgutorevenadullachearoundyourchestorheartarea.
Starttotuneinwiththesignalsyourbodyisgivingyou.
Thecuresforjudgmentareself-acceptanceandlivingfromaplace
centeredonkindnessandcompassionforourselvesandothers.Whenwe
openourheartsandstopjudgingourselves,theneedtojudgeothers
naturallydropsaway.
naturallydropsaway.
lifedetoxrecipeUnderneath,weallhavetraitsthatwedon’tcaretoacknowledge.Theonlywaytobringthosepartsofusbackintobalanceistoacceptthattheyexist.Thisispainfulforallofus,yetit’ssoworththeeffortinordertofeelmorewholeandhappy.Eatingcleansingfoodstoclearyoursystemisveryhelpfulforthis.Toxicitycreatesstagnationthatcanblockusphysically,anditcanalsoproducementalblocks(likemoodinessandnegativefeelings),asthebrain-gutaxislinksthehealthofourgastrointestinal(GI)tractsandhowwefeel.
Tryrecipesthatarehighincleansingfiberandliver-supportingenzymes,sinceyourliverisyourmaindetoxifyingorganandthereisaconnectionbetweenyourliverandgutfunction.
Herearesomegreatrecipesforthis:
» TheJAPANESESUPER-CLEANSESALAD(thispage)containsfibrouscabbageandradicchio.Cabbageisadetoxifyingcruciferousvegetable.A2014studypublishedintheAsianPacificJournalofCancerPreventionsuggeststhatcabbageisasourceofimportantantioxidantandanti-inflammatoryproperties.Thefreshlimeinthissaladisanaturaldiureticandworkstocleansetoxinsfromthebody.
» TheLIGHTNESSGREENCUKEROLLS(thispage)arebasedonultra-hydratingcucumbers,whichhavelipid-lowering,antioxidant,anddetoxifyingproperties.Theavocadoandbasilsauceisfreshandfulloffiberandwaterforeasierdigestion.Thelemonjuicehelpstosupporttheliver.
CHAPTER3
(truly)lovingourbodilytemples
LettingGoofBloating—andLettingGoinLife
We’veallheardoftheconceptoflettinggo.Takethefoodthatweeat.Weneedtochewit,digestit,processit,andthenletitpass.Ifweholdontoit,itleadstobloating,whichcanleadtoconstipation,whichcanthenleadtodangerousblockagesinourdigestivesystem.Ifwefeelguiltyaboutthefoodweeatandmentallyreprimandourselvesforbeing“weak”forcavingandeatingdeep-dishpizzaoranextrasliceofbirthdaycake,thosefeelings,emotions,andinsecuritiescanfurthercontributetostressandpoordigestion.Whenweholdontothings,wenotonlyfeelheavyandblocked,butwecanmakeourselvessick.
Moreandmorescientificresearchisbackinguptheconnectionbetween
ouremotionsandphysicalhealth.AstudypublishedintheJournalof
PhysiologyandPharmacologyfoundthatstressaltersthebrain-gutinteractions
(“brain-gutaxis”),ultimatelyleadingtothedevelopmentofgastrointestinal
disorderssuchasinflammatoryboweldisease(IBD)andirritablebowel
syndrome(IBS),inbothofwhichbloatingcanbeasymptom.Other
studiessuggestthatcognitivebehavioraltherapy,hypnotherapy,and
mindfulness-basedtherapycombinedwithconventionalmedicaltreatment
helpedtotreatIBSbetterthanconventionalmedicaltreatmentalone.
Moreover,theseemotionalandpsychologicalpracticeshelpedcalm
patients’nervoussystemsandreducedinflammation.Clearly,ouremotions
andfeelingsdohaveconsiderableimpactontheamountofphysicaland
evenspiritualbloatinginourlives!
lifedetoxrecipe“Lettinggo”isaconceptwecanstarttoapplyrightawaytoourphysicalbodies,whichhelpsusletgoemotionally.Haveyouevernoticedthatwhenyoudidadetoxprogramorcleanse,youendedupcleaningoutyourclosetorkitchenpantry?Detoxingonepartofourliveshelpsotherpartscleanseaswell.
» Tostart“lettinggo”more,replace“sticky,”congestivefoodswithonesthataremoredigestible.Oneexampleisreplacingwheatbreadorpastawithvarietiesbasedonquinoa,brownrice,lentils,orteff.Wheat,aswellasbarleyandrye,containsgluten,aproteinthatmanypeoplehavedifficultydigesting,andalsofructans,thecarbohydratecompoundthatsomenewerresearchisfindingmightbetheactualculpritwithinwheatthatisresponsibleforirritablebowelsyndrome.
» CheckoutthedeliciousLETGOGLUTEN-FREEPASTAWITHAVOCADOPESTO(thispage),whichhasanonbloating,properlyfoodcombinedpestosaucebasedonavocadoinsteadofnuts.(Seethispageformoreinformationontheconceptofproperlyfoodcombined.)Youcanfindpastasathealthmarketsoronlinethataremadewithlentils,brownrice,andquinoainsteadofwheatflour.
» Anothercongestivefoodtoletgoofisdairy.Sincedairyisnotcreatedtobedigestedbythehumanbody—itiscreatedtonourishababycow—itismucus-andacid-forminginhumans,andsomeresearchhaslinkeditwithacne.Moreover,dairyisnotagoodsourceofabsorbablecalcium,despitewhatwemayhavebeenledtobelievebythedairyindustryandmilkcampaigns.Theissuewithdairyisthatwhileitdoessupplycalcium,itisacid-formingupondigestion,sothebodyhastoneutralizethataciditybyleachingalkaline
minerals,namelycalcium,whichleadstourinarycalciumexcretionandanactualnetlossofcalcium.Harvard’sNurses’HealthStudyfollowedmorethanseventy-twothousandwomenforeighteenyears,anditsresultsshowedthattherewasnoprotectiveeffectofincreasedmilkconsumptiononfracturerisk.
» TrytheTEMPEHTACO“MEAT”SALADWITHCASHEWSOURCREAM(thispage),whichdemonstrateshowdeliciousnondairycheesesandrecipescanbe,whileleavingyou—andyourbelly—happy!
» Lettinggo,going-to-the-bathroom-wise,isalsokey!Trytakingoxygenpairedwithmagnesium,whichisanon-habit-formingwaytocleansewastemoreeffectivelyfromoursystemswithoutlaxatives.It’sreallynotjustabouteatingwell,butalsocleansingoutefficientlyandasmuchaspossibleonanongoingbasisthatmakesanenormousdifferenceinourenergy,moods,health,skin,andabilitytoradiateandglow.SeemywebsiteforasupplementcalledDetoxy,whichisapowerfulsupportforthis.
Aclientofmine,whomIwillrefertoasMelanie,isstunninglybeautiful
andtalentedinhercraft.Yetsheisconstantlyandpainfullybloatednearly
everyday.Thougheveryonetellsherhowgorgeoussheis,shetellsmeitis
painfulforhertolookinthemirror!Insecureisn’tastrongenoughword.
Melanieheldontoalotofchildhoodtraumaandguilt,aswellasa
complexmother-daughterrelationshipthatshehadn’tprocessed.How
couldyoutell?BecauseMelanieconstantlycommentedaboutpainful
experiencesshehadgrowingup.Thepastwasverymuchapartofher
presentday-to-daylife.Nomatterhowmanyfoodadjustmentswemade,
probioticsandotherdigestiveaidsshetook,ormedicalinterventionsand
consultationswithgastroenterologistsshehad,nothingseemedtoimprove
herbloatinginalong-term,substantialway.
ThoughI’mnotapsychologist,Ibelievethatherchronicbloatingisin
partrelatedtoholdingontoheremotionalblocksandwounds.Everything
isconnectedtoeverythingelse,includingourbodiesandthethoughtsin
ourmindsandthefeelingsinourhearts(aconceptthatthankfullyWestern
societiesarefinallystartingtoembrace!).Yetsadly,whenIapproachedher
withtheseideas,shewasunwillingtodiscussthispossibilityfurther.Asof
thelasttimeIspoketoher,sheremainstotallybloated.
Whenyouhearthephraselettinggo,whatcomesup?Ifyou’relikemost
ofus,thatDisneysongmightpopintoyourhead.Theideaoflettinggoin
ordertoachievehappinessseemsubiquitous.Butanideawithoutanaction
appliedtoitisreallyjustaboutasdeadathingastherecanbe.
Whataresomethingsthatyoucanletgoof?Perhapstherudecomment
fromyourauntonThanksgivingwhensheaskedwhenyou’regoingto
“settledown.”Maybeyourcolleaguetookcreditforaprojectyoudid
moreworkon.Maybeyou’restillthinkingaboutanamesomeonecalled
youwhenyouwereachild.Ormaybeyoucan’tletgoofthatidiotwho
youwhenyouwereachild.Ormaybeyoucan’tletgoofthatidiotwho
lookedyourwayandlaughedwhenyoumessedupthemovesatthedance
cardiogymclass.Sillyassomeofthesemightsound,emotionalblockages
canleadtowhatIliketocall“irritablesoulsyndrome,”which,inturn,can
addtochronicbloating,IBS,constipation,orotherformsofdigestion
issues.
lifedetoxrecipeSometimeswemaysubconsciouslycravefattyandsugarytreats,likeicecream,toshiftourmood.It’sokaytohavetreatshereandthere,thoughwedon’twanttogetdistractedfromacknowledgingthefeelingsatthesametime.Choosenoncongestive,properlyfoodcombinedoptionssoyouavoidfeelingsluggish.Don’tworry—Ihavegreatdessertsuggestionsforyou,includingthetwooptionsbelow:
» TheFUDGYCLEANBLONDEBROWNIES(thispage),likealltherecipesinthisbook,aregluten-free,plant-based,andproperlyfoodcombined.Theyaresweetenedwithcoconutsugar,whichisalow-glycemic,low-fructosesweeteneroptionthatalsocontainstraceminerals.Inplaceofbutteroroil,therecipeusescoconutoil,whichisenergizinganddigestscleanly.
» TheWHOLESOMEBANANACRISP(thispage)hasahardertoppingandamushymiddle—justlikeus!It’sagreatdesserttomakeandshare(andenjoy)withlovedones.
TheLettingGotechnique,basedontheprocessDr.DavidHawkins
describedinhisbookLettingGo,istosimplyfocusonfullyexperiencing
ourfeelings,inordertoletthemgo.Todoso,itisnecessarytopay
attentiontoanyphysicalcuesthatcomeup.Youdon’thavetonamea
feeling,asin“thatisanger!”Youcanjustfeeltheactualsensationsthat
ariseandbepresenttothem,likeanunsettledfeelinginyourstomach.
Focusingonthefeelingitself,whileoftenuncomfortable,candissipatein
aroundtenorsominutes.Itdoesn’tusuallylastsuperlongifyoufocusonly
onthefeelingitself.Itdoesn’tfeelgreat.Intime,thefeelingwillcycle
throughandreleasefromyourbody,likepullingoutagiantweedfrom
yourvegetablegarden.Noquestions,nowondering,nofollowing
thoughts.Simplysittinginituntilitpasses.
Emotionaldetoxisjustasimportantaspayingattentiontophysical
detox.Researchhasfoundthatpeoplewithelevatedlevelsofanxiety
experiencemoregastrointestinaldisordersofvarioustypesthanthegeneral
population.
ConsiderthisWhenyoueatsomefruit,you’regettingwaterand
nutrientsandenzymesandcaloriesandsugars…allthingsyouneedtokeep
youhealthyandalive.Yourbodytakeswhat’snecessaryandthenexpels
whatitdoesn’tneed.Ourmindsandheartsshoulddothesame.Wecan
takesomethingemotionallynutritiousfromanargumentoragoodorbad
experience,takewhat’sbeneficial,andlettherestpassawayfromus.But
wedon’talwaysdothat.Weholdontopasthurtsthatessentiallychange
wedon’talwaysdothat.Weholdontopasthurtsthatessentiallychange
ourDNAandourchemicalmakeup,whichcaneventuallyleadtodisease.
Whenwetakethegooddigestionapproachtolife,westarttoseethat
even“bad”thingscanbebeneficialandteachusvaluablelessons.Someone
maycriticizeyou,orrejectyou,oryoumightgetfiredorrejectedinan
auditionorjobinterview.Seewhatyoucanlearnandthenletitgo.As
martialartslegendBruceLeeusedtosay,takewhathelpsyouanddiscard
therest.
lifedetoxrecipeAsoftenasstrongnegativefeelingsarise—anger,anxiety,fear,andsoon—applytheLettingGotechniquedescribedhere.Thisisyourcontinualplanforemotionaldetox.Itdoesgeteasier,andeventuallyallthestored-upnegativefeelingsstarttoemptyoutandtakeuplessenergy.
detoxingbodyshameBodyshameisadeep-rootedtoxinthatmanyofuscarry.Statisticsrevealthat,evenaschildren,westarttoexperienceshameaboutourbodies,oftenbecauseofwhatwe’vepickedupfromourparentsandtheadultsaroundus.Infact,anonline,nationallyrepresentativesurveyfoundthatawhopping94percentofgirlsand66percentofboyshadalreadyexperiencedbodyshamebythetimetheybecameteenagers.Researchoncollegewomenactuallyshowsthatshamecanpredictmorepoorhealthoutcomeslater,andnegativebodyimageisassociatedwithdepression,anxiety,andsuicidalthoughts.
Bodyshamedoesn’taffectusjustfromahealthandwellnessperspective.Ithasbeenshownthatgirlswithlowbodyimagetendtobelessassertive,whichcanholduswomenbackprofessionally.Itcanalsokeepusfromaskingforthesupportwerequireandstatingourneeds,whichareessentialingredientsintheliferecipeforfeelingbalancedandhappy.
Mostofushavebeenraisedtofeelthatbeingheavyoroverweightmakesuslessworthy,duetothesocietalprevalenceof“antifat”attitudes.A2014surveyreportedthat85percentofadolescentshadobservedoverweightclassmatesbeingfat-shamedorteasedingymclass.It’snowonderwhywealltooeasilyshameourselvesforgainingjustafewpounds,ornotbeingquiteasthinassomeonewehappentoseeonasocialmediahashtag!Weightdiscrimination,orfatshaming,hasbeenshowntoleadtodecliningphysicalandmentalhealthovertime.Imaginethedetrimental,lifelongeffectsonyourownhealthifyou
healthovertime.Imaginethedetrimental,lifelongeffectsonyourownhealthifyouconstantlyshameyourselfandyourbody.
Practicingcompassiontowardourselvesisahugepartofourownhealing.Wecanknowthisonsomelevel,yetharshthoughtsandjudgmentscaneasilyslipin.Incorporatingpracticeseverydaycanhelp,astheysupportusinfeelingconsistentlygoodfromtheinside.Whenyoufeelgood,you’relesslikelytobemeantoyourself.
PowerfulpracticesIrecommendincludefollowingamorningroutine(outlinedonthispage),takingsometimetomakenourishingrecipesforyourself(suchastheonesinPartII!),andpracticingthekindergartenruleofsayingsomethingnicetoyourselfornothingatall.Thepathtodetoxingbodyshameissomethingweprobablyhavetokeepworkingonthroughoutourlives.We’realllong-termworksinprogresstogether.
OurAmazingandImperfectBodiesHowoftendoyoulookinthemirrorandonlynoticehowawesomeyour
hairis,orhowbeautifulyoursmileis?Howoftendoyoutakeamomentto
celebrateyourselfandignoreanyflawsandimperfectionsyousee?
Probablynotoften…ornever(especiallyifyoujustlaughedoutloud)!
Mostallofuspickatourselvesendlessly,seeingthezitthatnooneelse
doesortheteeniestflyawayhairorbitofpuffinessafteranightof
margaritaswithfriends.Modernresearchershavenowcoinedthephrase
compareanddespairtorefertocontrastingourselveswithcarefully
constructedsocialmediaimagesand,inturn,endingupfeelingbadabout
ourselves.
I’veenduredquitethebattlewithmyownbodyimageinthepast.My
biggestnemesesweremylegs(Iwasobsessedwiththewidthofmythigh
gap)andmyupperarms.I’dforcemyselftoworkoutinwaysIactually
dreaded,suchaspushingmyselftorunacertainnumberofminutesevery
dayordraggingmyselftoabootcampclass.Iwouldfeellikecrapandbe
moodyifIdidn’tgettoworkoutfor“enough”minuteseveryday.Ithink
it’ssafetosaythatIdidn’thaveahealthymind-set.
it’ssafetosaythatIdidn’thaveahealthymind-set.
Now,insteadofstaringatthemirrorforanhourwonderingifitlooks
likeIhavemorecelluliteonmythighs,I’velearnedtofocusonthe
positivesthatstandouttomeaboutmybodyIdolikemythick,wavyhair
(albeitthefrizzynestthatitoftenis!),andI’mgratefulthatIlikemyhands
andmystomachisstrongandflat.
lifedetoxrecipeTruesexinessisastateofattractionwecreatefromtheinside,notsomethingwepaintontheoutside.
Tobetrulysexy,wehavetofeelsexy,andthiscanbefosteredbymakingwisechoicesforlunch.Eatingadenselunch,onethatisoverlyoily,onefullofprocesseddelimeatandcheese,forinstance,canmakeyoufeelheavyandstagnantfortherestoftheafternoonoreventheday.Notsexy.Ontheotherhand,wedon’twanttoskiplunchoreatanutritionallydefunctmeal,asweneedtosupportourvitality.
Thekeytolunchischoosingfoodsthatgiveyoulong-sustainingenergyandthatcontainfiber,aswellasnutrientssuchasaminoacids,antioxidants,Bvitamins,vitaminsAandC,
andomega-3fats.
HerearegreatlunchoptionsIsuggest:
» MINERALIZINGALMOND-GINGERKELPNOODLES(thispage).
» ENERGIZINGPISTACHIOHEMPSEEDCUCUMBERSALADWITHORANGEZEST(thispage).
» NATURE’SCOMPLETEPROTEINSMOOTHIE(thispage),foraquick,lightlunchonthego.
Yetthiscertainlywasnotmynaturalinclination.Ittooktimeandwork
toretrainmymind.Therereallyisn’tamagicpillyoucantaketosuddenly
feeltotalbodyacceptance.Changetakestime,andsomeeffort,yetit’sa
practicewecanbuildon,likelearninghowtocook.Focusonsmall
changes,thenbuildfromthere.Trainyourselftofocusyourattentionon
threethingsyouloveaboutyourbody,andhighlightthem.Forinstance,if
youloveyourlegs,wearthepantsorskirtsthatreallyshowthemoffmore
often.Ifit’syoureyesyouwanttoemphasize,wearyourhairbackorina
waythatframesthem.Toshowoffyoursmile,youcangetaspeciallip
glossthatmakesyoufeellikeamillionbuckswhenyousmileoutinthe
world.Thislittlebitofextraaccentuationonthepositivecanbuildand
expandthelightofconfidence.
I’mhappytosaythatInowonlyexerciseinwaysIabsolutelylove,
whichthesedaysaremostlymybarefootbeachwalks,withtheoccasional
hikewithafriendandsomeyogathrownin.I’vehadsomereally
challengingtimesinthepastfewyears,andIhavefoundthebeachwalks
keepmefeelingthemostgroundedandcentered.
I’mokaywithmyarmsnotbeingquiteasstrongaswhenIdiddozensof
dailychaturangas(akindofyogicpush-up)whenIwasdoingmoreregular
yogaasanas.AndwhilemybacksidemightcertainlygetmoreliftifIdid
somekindofbarreclass,IavoidsuchsessionsbecauseIpersonallydon’t
enjoythem.Beinghappyandbeingoutsidearemoreimportanttomethan
afewinchesofdifference.Ofcourse,someofusdoenjoysuchclasses,or
thosefewinchesdomakeabigdifferencementally.Sothereisnooneway
thatis“right.”It’sallaboutbeingauthentictowhatfeelsgoodtoyou,
versusbeingprimarilymotivatedbyrunningafterapprovalorwhatother
peoplethink.
Weallcareabouthowwelook,andthat’sjusthowitis.Yetwecan
alsogobeyondandconnectdeeplywithourwholeselves.Putyour
attentiononhowyoufeelinyourbody,andcreatepracticesandexercise
routinesthatmakeyoufeelamazing—thehealthyrecipesinthisbookwill
certainlysupportthateffort.Youcanfocusonbeingintouchwithyour
energy,strength,andintelligence(youfillinthequalities)andconsciously
directyourattentiontheresoyoudon’tfixate—andpickapart!—yourouter
appearance.
Andyouknowwhat?Asmuchasoursocietyemphasizesperfect
blowouts,tonedabs,andflawlessskin,nothingismoreirresistiblyattractive
thanbeingcomfortable,happy,andfeeling“goodenough”justasyouare.
It’samagneticenergythatcan’tbebought.Ifyoufindyourselfconsumed
withonelittlebodyflaw(aswealldosometimes),refocusonthethree
thingsyouloveaboutyourbody,andremindyourselfthateveryonein
theirownwayshasaperfectlyimperfectbody,too.
lifedetoxrecipeDailypracticesanchorustodailyactionsthatleaveusfeelinggreatwithinourbodies.HereareafewpracticesIwanttohighlight:
MEDITATION.Startingandendingthedaywithevenafewmomentsofconsciousbreathingcantransformtheday.Ithelpsyoufeelpresent,whichmakesyoufeelgoodandpowerful.Feelingscattereddoesnotfeelgood.Therearefreeguidedmeditationsonmywebsiteifthatwouldbehelpfultoyou.
MIDMORNINGPRACTICE.Youmightgethungrymidmorning,dependingonyouractivitylevelorconstitution.Itissoimportantatthispointofthedaytoeatfoodsthatsupportourenergy,ratherthandepleteit.Weoftengethungrybeforelunchandwedon’tknowwhattoeat!AcommonissueIseeinmynutritionworkiseatingtoo-heavyfoodsatthistime.Thekeyistostayawayfromfoodsthatcouldinterferewithdigestingyourlunch.Don’tworry,Ihavegreatmidmorningfoodoptionsforyou,including:
» ThePINKENERGYPORRIDGE(thispage)ismadeofenergizingwhole-grainorsteel-cutoatsandtartdriedcranberries,whichflushtoxinsfromthebody.
» ThePOWERPROTEINBOWL(thispage)isparticularlybeneficialifyouhadamorningworkoutorneedmorefuelinthemorning.Thefree-formaminoacidsofplant-basedproteinpowdersareasuperioroption,digestingwellandwithoutaddingtoxicitytoyourbody.Thisrecipesuppliesabout20gramsofproteinormore,dependingonthetypeofproteinpowderyouuseandthegranolayouaddontop.
EVENINGCOMEDOWN.Sippingsomethingwarmandcomfortingintheevening,whilereadingorrelaxing,isagreatritualtoprepareforresttime.TrytheGINGERCOMEDOWNHOTCHOCOLATE(thispage),whichiscreamyyetdairy-freeandcontainswarming,metabolism-boostingginger.Ifyoufeelreallywoundup,omitthecacao,whichcanbeabitstimulatingforsome,andfollowtherestoftherecipe,withthegingerslices,cinnamon,andsoon.
WhenEatingGetsDisorderedThisisgoingtosoundweird,butimagineyourrelationshipwithfoodasif
itwerearelationshipwithaperson.Wouldyouwanttobeinvolvedwith
someoneifyourinteractionswerebaseduponrewardsorpunishments,
indulgencesandfasts?Formanyofus,ourrelationshipwithfoodmirrorsa
toxicrelationshipwithanotherperson.
Onsomelevel,manyofusreadingthisrightnowhaveatsomepoint
hadawarpedrelationshipwithfood—frombeingachocoholicorchronic
yo-yofaddieterorcalorieslashertohavingaragingsweettooth(allthese
categoriesIhavepersonallybeeninmyself).Andwhenourunhealthyfood
relationshipbecomesmoreextreme,itcrossesintothespectrumofeating
disorders.Andinthatrealm,manyofushavealsostruggled.
AccordingtotheNationalAssociationofEatingDisorders,morethanten
millionAmericansreportsymptomsofaneatingdisorder,suchasanorexia
nervosaorbulimianervosa.Manymoremightstrugglesecretlywiththese
disorders,andmillionsmorebattlewithbinge-eatingdisorders.Thisall
addsuptogiganticnumbersworldwide.
Myclient,whomwe’llcallMaureen,wascompletelyfixatedon
controllingthefoodinherlife.Soonafterwestartedworkingtogether,she
wasnotcomfortableeatinganythinguntilshedescribedthefoodindetail
(exactamount,seasonings,andsoon)and,viatextoracall,Igavemy
“approval”toeatit.Itdidn’treallymatteranyway,becausesheadmitted
thatshewouldnevereatallthatIprescribedforher.Shealwayshadsome
excusenottoeatthesubstantialfoods,claimingshefeltnauseousor
dislikedthetaste.Tomygreatconcern,Maureenwouldofteneatjustlarge
amountsoftheProbioticandEnzymeSalad(rawsauerkraut)Imadeand
otherfoodssheknewhadveryfewcalories.Shewassothin,yetshe
otherfoodssheknewhadveryfewcalories.Shewassothin,yetshe
complainedabouthowbigherbellyandlegswere.Eventually,itbecame
cleartomethatMaureenhadaneatingdisorder,andsheneeded
specialized,professionalhelp.
lifedetoxrecipeBesidesourdiets,lovingself-carepracticesincludemeditation,makingtimeforself-reflection,journaling,and(oneofmypersonalfavorites)walkingandspendingshoe-freetimeinnature.Thislastonemakesusfeelenergized,connectedtonatureandthebiggerwhole,atthesametimethatithelpsusfeelexpansiveandfreefromthebindsofobsessionoverbodyimage.
Groundingorearthing—whichissimplywhenwedirectlytouchtheearth,barefoot—putsusinsyncwiththeearth’senergyfieldandiselectricallyconductive,neutralizinginflammation-causingfreeradicals.Ithasbeenshowntobebeneficialnotonlyfortheheartbutalsoforreducingstressandincreasingcirculationandbloodflow.
WhenIapproachedherabouttreatment,shedeniedneedingit.Ithen
broughtituptohermanager,whoagreedtodoaninterventionwithmeto
getherprofessionalhelp.Itworked.Ourrelationshipshifted.Insteadof
givingherconstantreassuranceandunknowinglyenablinghertocontinue
inherpatterns,Iwasnowtheretogiveherloveandsupport.Sometimes
thismeantchallengingher.Sheknewthatsheneededtofaceherbody
imageproblemandrethinkthewayshetreatedherself.Thiswasn’talways
easy,andthereweretimeswhenshefeltIhadviolatedhertrustby
initiatingtheintervention.Still,weworktogether,andwhilewe’reno
longerincontactonadailybasis,wecheckinatregularintervals.Shenow
closelyfollowsmywellnessprogramforheroverallhealth,including
drinkingtheGlowingGreenSmoothieanddoingmymeditations.
I’vehadmanyreaderssharewithmethestoriesoftheireatingdisorders.
Ialwaysencouragethemtogetprofessionalhelpimmediatelyandcommit
Ialwaysencouragethemtogetprofessionalhelpimmediatelyandcommit
tothelongjourneytowardchoosingtoloveandacceptthemselves.
Researchhaslinkedeatingdisorderstopsychologicaltraitssuchaslowself-
esteem,feelingsofinadequacyorlackofcontrolinlife,depression,anxiety,
anger,stress,orloneliness,whichiswhyfocusingseriouslyonfostering
self-loveisvital.
Ilearnedthisthehardway.Inhighschool,Isufferedforatimewitha
levelofanorexia,aswellasbulimia.Iwassoself-consciousthatImentally
attackedmyselfdailyfornotbeingskinnyenougheverytimeIlookedin
themirror.EventhoughIwasfivefootfourandmyweightattimeswasas
lowasninety-fivepounds,Iconstantlycomparedmyselftoimagesinads
andmagazinesandhatedmyselfforbeing“fat.”DuringthattimeIwas
obsessedwithrunningandcontrollingwhatIate.YetIeventuallybecame
sohungryfromalltherunningthatIneededtoincreasemycalories,
which,tosaytheleast,freakedmeout.Iresortedtopurgingforatime,
whichIhidfrommyfamilyandeveryoneelse.Thoseweredark,lonely
times.
Partofmyjourneyofhealingentailedswingingtotheotherextreme
beforefindingbalance.IletgosomuchthatwhenIgottocollege,Iate
wheneverandwhateverIfeltlike,drinkingloadsofbeerandvodka-based
cocktailsandinhalinglate-nightpizza.Istashedasupersizecontainerof
sugaryanimalcrackersfromCostcoonthebookshelfinmydormroomand
grabbedhandfulsofthemmultipletimesadayonthewaytoandfrom
class.Fluffywhiteciabattabreadsandwichesstuffedwithcheeseand
hummuswereadailystaple.Ialsoatefrenchfriesmultipletimesaweek.
Goingoverboardwithfoodwasawelcomephaseofrelaxationfromthe
extremecontrolIhadpreviouslyimposedonmyself.Imighthavestarted
offslightlyunderweight,yetbytheendofcollegeIhadgainedquiteabit
ofweightandwasontheheavierside.Anotherperiodofmybody
adventurebegan,whichwasexperimentingwithalldifferentdiets—evena
briefforaywithAtkins!Andeventually,astherestofthestorygoesinThe
BeautyDetoxSolution,Ilearnedhowtotrulyfindbalanceandhealmy
digestionandbody.
Weallhavescarsfromourpast,particularlyregardinghowwe’veabused
ourbodiesandbeatourselvesupmentally.Formanyofuswomen,someof
thosescarsincludeourownversionsofdeepbodyshame(seethispage),
self-hatred,andusingtonsofourenergydietingtotrytobe“good
enough.”Often,theinnerscarshurtmorethantheouterones.
Whatisthecure?Love.Choosingtoloveourselves.Itsoundsbasic,and
we’vehearditamilliontimesbefore,butnowwecanfocusondeveloping
itfromanew,powerfulanglewithsomeofthefoodandothersuggestions
throughoutthisbook.Wemighthavepickedupsomebeliefsthatwe’re
notenoughasweare,orthatwearenotlovable,andsowehaveto
changeourselvesorloseweightorlookyoungertobeworthy,butnoneof
thesethingsareactuallytrue.Wedon’tneedanyoneelsetoloveusinorder
forustobe“okay,”thoughit’scertainlynicetosharelife(andlove)with
others.Thedifferenceisthedesperation.Thatlovewearedesperately
seekingcancomefromourownselves.
Alackofself-loveistheunnourishedrootofbodyshame,guilt,and
unhealthyobsessions.Theendgoalisnotabouteatingonlytherightfoods
orgettingoptimalnutrition,orreachingtheidealweight.Wecanhavea
“perfect”bodyandstillhateourselves.Beinghealthyandhappyandtruly
welliscenteredinusbeingmoresoftandgentlewithourselves.Wecan
starttoexperiencethatwearesomuchmorethananumberonascaleor
theoutershellthatistheshapeofourbodies.
Healingourrelationshipwithfood,inparalleltohealingourrelationship
withourselves,takestime,effort,patience,andgreatcompassion.Likeany
relationship,thereareperiodswhereitseemseasiertogetalong,and
sometimesit’ssohardwewanttobreakdownandcry.Yeteachtiny,
growingawareness,eachtimewereflectandarealittlekinderwith
ourselves,andeachhealthyrecipewechoosetomakeandnourish
ourselveswithisastepclosertodiscoveringhealthinesswithfoodand
ourselves.
liferecipeHome-cookedmealsareapowerfulwaytoloveandgiveenergybacktoyourself.Whenwepickupprocessedfastfoodstoeatallthetime,itmaybeconvenient,butthey’redevoidofvitality.Justreallylookatitnexttimeitcomesinyourspace!Itdoesn’tlooklikevery“happy”food,madelovinglyorwithcare,doesit?Itfeelsthrowntogether,madeinmass,and,tobefrank,abitsad.Byputtingitinourbodies,wesendourselvesthemessageonsomelevelthatwearen’tworththetimetomakerealfood.
Iknow,Iknow—yougetit,butyou’resobusy.Andafteralongdayatworkorwiththekids,thelastthingyouwanttodoiscrackoutyourapronandprepareforafull-onkitchensession.So,howdoweincorporatehomecookingwhenwealllivecrazy,busylives?Withcrazy,easyfood!Simplecanbereallytastyanddoable.Checktheserecipesout:
» GINGERYBASILTEMPEHANDSNAPPEAS(thispage)canbemadeinfivetotenminutes(dependingonhowfastyoucanchop!).It’spackedwithmineral-andnutrient-denseveggiesandfantasticallyprotein-richnon-GMOtempeh.
» EASYPROTEINSAGEGARBANZOS(thispage),servedwithaquick-tossedsalad,isanothersuperfastnurturingmeal.It’sfullofcleansingradishesandprotein,vitaminC,antioxidants,andcalciumfromthekale.
» CheckoutthedeliciousandeasyCUMINROASTEDBRUSSELSSPROUTSWITHQUINOA(thispage),anotherpowerfulprotein-andmineral-packedmeal.Irecommendbatch-cookingmorequinoathanyouneedforthisrecipe;it’sagreatwaytohaveanexcellentstapleingredienttotossinwitheasyrecipesortosimplyeatalongsidesalads.
» Throwingfoodintheovensoyouarefreetodootherthingsisagreatstrategyforbusypeoplecookingathome.YoucanmakeabigdishoftheBOUNTYEARTHSALAD(thispage),cookingtherootveggiesintheovenwhileyouchangeorshowerorrelax,andyou’llhavesomedeliciousleftoverstobringtoworkforafewdays.
GoingNotSoAccordingtoPlanI’msureyou’veheardtheoldadage“Peoplemakeplans,andGodlaughs.”
Isn’tthatthetruth!Lifecanjustpushourbuttons.Wemaymakethebest
plansonlytohavethemfallapartrightbeforeourveryeyes.
Thisisexactlywhathappenedtomewiththebirthofmyson,Emerson
—orLil’Bub,hisnickname.Ifullyintendedtohavea“natural”birth,
meaningvaginallyandwithoutanyWesternmedicalinterventions,at
home.
Fast-forwardseveralmonths.Bub’sduedatecameandwent.Acheckup
withDr.Chin,mybackupWesterndoctor,measuredthebabyclosetoa
whoppingninepounds.BothDr.Chinandmymidwifewerevery
concernedaboutthebaby’slargesizefittingthroughmyparticularbody
andpelvis,andseriouspotentialissueslikeshoulderdystociaandmaternal
hemorrhaging.ButIinsistedonstickingtomyideaoftheperfect“natural”
birth.
Afteranotherweek,withBubbygettingbiggerbytheday,mywater
brokeinahugegushduringamidnighttriptothebathroom.Contractions
startedafterwardbutwerenotyetsuperclosetogether.Ihadbeenwarned
bymymidwifethatoncemywaterbroke,Ihadonlytwenty-fourhoursto
gointoactivelaborathome,definedascontractionscomingthreeminutes
orlessapart,beforeIwouldhavetobetransportedtothehospitalbecause
ofpossibleriskofinfection.SoIwentintosomewhatofapanic,thinking,
Crap!Onlyabouteighteenhourstoaccomplishmyperfectbirth!
Insteadofrestingathome,IdecidedIshoulddoasmuchaspossible.I
rushedtoanacupuncturistspecializingin“speedingup”labor.Idrank
nearlyhalfabottleofcastoroil—somethingsofoulIgagevenasIwrite
this.Istartedpumpingwithabreastpump,tryingtopushthecontractions
—whichwerestillsuperintense,bytheway—closertogether.
NomatterwhatIdid,thetwenty-four-hourtimelimitpassedwithout
thecontractionsspeedingupenough,andtherewasnochoicebuttogoto
thehospital.Thehome-birthoptionhadvanished.Ibrightenedwhenmy
midwifeinsistedIcouldstillhaveabeautiful“natural”birthatthehospital.
Ah,allisnotlost!
lifedetoxrecipeOurlessonsinlifeareunique,andsoisourwayofgettingthere.Onewayisnot“better”thananother.Sometimeswegoawaythatsignificantlyshiftsfrompriorexpectationsorplans,andthemorewetrustlifeisbringinguswhereweneedtobetogrow,themorewecanletgooftryingtocontroleverythingandjustenjoytheride.Besuretoalsohonorthistruthforothers.Everyoneisonadifferentjourney,andwecan’tcompareourpathstoothers’pathsandjudgethem.It’sbettertocompareourselvestowhowewereyesterdaythantocompareourselvestosomeoneelsewhohashadadifferentupbringing,supportsystems,andgeneticsandwhoisonatotallyuniquelifejourney.Inyogicterms,wewouldsayweallhavedifferentkarmatoworkout.
Trytositbackandstayunattachedtoyouropinions.Theyevolveasyouevolve.Beingopenandflexibletonewideasandperspectivesallowsustolearnimportantlessonsandincreaseourwisdom.
Butafterhoursoflaboratthehospital,Ihaddilatedalltheway,yet
Bubsstillhadn’tarrived.Thingsstartedtobecomeprecarious.Mymidwife
thoughtIwould“feel”thepushesmoreifIwasgivenaveryhighdosage
ofPitocin—withnoepidural.Iwasgroggyfromtheexhaustionandpain,
andrememberbeingunsurewhatwasrightatthatpoint.Wasthisstill
goingtobe“natural”ifIwasstartingtogetdrugs?
Thenexttwohourswerepurehell.Therewasaphysicaltraumaofpain
thatIhadneverbeforeexperienced.Thesewerecertainlynot“natural”
contractions.TheywerestronglyaugmentedPitocincontractions,withno
epiduraloranythingelsetoalleviatethepain.Nowithadbeenfourhours
ofpushing.Almostfiftytotalhoursoflabor.
ItwasatthatpointDr.Chinstrodebackintotheroomandannounced,
“Ican’tallowthistogoonanymore.Thisisasquarepeginaroundhole.
Thebabyisn’tcomingoutthisway.I’veletyoutryforaslongasIthinkit
issafe.”
Therewasonlyonethinglefttodo:Cesareansection.Itwaslikea
strangedream.WhatstartedasahomebirthwasnowendinginC-section.
ButIcouldnothavebeenmorerelievedatthatpoint.Mybabywascoming
tome,safely!ThatwasallIcaredabout,andallthefocusondefining
“natural”wasgoneinaninstant.Whocaredhowthebabywasborn,as
longashewassafe?Andanepidural!PraisetheLord!Iwaselatedto
acceptit.
Themagical,crazy,beautifuldayLil’Bubwasborn.
Bytheway,mymother,sister,cousins,andaunthaveallhadC-sections.
ThatsideofthefamilyhailsfromthePhilippines,andlikeme,theyhave
prettynarrowpelvises.Sure,mygrandmotherhadnaturalbirths,butmy
FilipinograndfatherisalotsmallerthanthelargerCaucasianmenthatall
theotherwomeninthefamilyendeduphavingbabieswith.Yettheseare
allfactsIchosetoignorebecauseIinsistedonstickingtotheone-and-only
plan.
TheC-sectionwaswonderful.Bubbycameoutsmoothly,cryingandfull
oflife.Afterafewquickmoments,hewasputdirectlyonmychest,skinto
skin,wherehestayedfromthenon(forprettymuchtheentirefirstyearof
hislife!)andsuckledupmycolostrum.
Geez.Asyoucansee,Ireallybuiltsomethinguponlytohaveitfall
apart.Thisissomethingwecanallrelateto.Maybeyouthoughta
relationshipwasgoingtobe“it,”andyoustartedlookingatwedding
dressesonline,onlytodiscoverafewweekslaterthatyourmatewas
nowherenearbeingreadytocommit.Orperhapsyoubankedonthe
perfectyogaretreattoBalitorelieveallyourpent-upstress,anditturned
outyoubookeditduringamonsoonandendedupbeingstuckinyour
hotelroom–alone—mostofthetime.Howcanwebesthandlewhatever
happensinourlives?
Oneofthegreatestthingswecandoistoletgoofthinkingithastobe
orlookacertainexpectedway,andtoreleaselabels,suchas“good”and
“bad”—howeverthosetermsaredefined,anyway.
Whatifwestartedtrustingthatourlivesareaboutgrowth,andthatin
someway,lifeisbringinguswhatweneedtogrow?Canweletgoof
attachmentsandexpectations,whichsetusupformisery?Becauseifthings
don’tpanoutexactlythatway,wethinkit’sallbadandterrible.Andwe
loseoutonachanceforfreedom,whichisbeingabletofeeljoyfulinany
circumstance.
InBuddhismtheconceptofnonattachmentreferstotheideaof
surrender.Nomatterwhatcomesourway,wecanbecenteredand
ultimatelyokaywithit.Westarttoknowthatthesourceofjoyand
contentmentiswithinus,notfromtheoutsiderelationshipsorjobor
validationorlikesonoursocialmediaposts.Wecanavoidsufferingby
surrenderingtowhatevercomes.Andbygivinguptherigidlabelsof“bad”
and“good”toacceptsimplywhatis.
Thisisfardifferentfromhowmostofuslookattheworldandourlives.
Thisisfardifferentfromhowmostofuslookattheworldandourlives.
Yetitisapowerfullyliberatingperspectivethatyoucanapplytoyourlife,
startingtoday.Practicesurrenderwithlittlethings,suchasalteringsome
weekendplansbecauseoftheweatherorchoosingadifferentrestaurant
becauseyourfirstchoiceisfull.Asyoupracticeitanditfeelsgood,itwill
helpyououtinmoremomentoussituations,suchasnotgettingthejob
afterthreeinterviews.Oracceptingthatarelationshipwasn’tmeanttolast
asyougothroughapainfuldivorce.Nonattachmentbuildslikeamuscle:
themorewepracticeit,thestrongerweget.Andourstrengthcan
ultimatelycarryusthroughanything.
lifedetoxrecipeExpectlifetoworkwithyou,butwhenitdoesn’t,expecttoworkwithit.Wecanlayoutthebestplansandintentions,buttheflowoflifemighthaveotherdesignsforus.Flexibilityandopen-mindednessareimportantqualitiestofoster,andincorporatingfoodsthatencouragefluidityratherthanrigidityinourjointsandthroughoutallofourorgansandtissuesisapowerfulwaytomanifestthisqualityinourlivesnow.
Therightfatsarekeyforoptimalfluidity.Wewanttomakesuretoconsumemoreplantfoodsthatarerichinomega-3-fats,whichincludechia,flax-,andhempseeds;dark,leafygreensandweeds;Brusselssprouts;cauliflower;andsoon.Thesewonderfulfoodshelpkeepourbodiessupple.Andwhilefishalsocontainsomega-3fats,Irecommendavoidingconsumingitbecauseofheavymetalexposureandalsoforenvironmentalreasons;fishingisresponsibleformillionsofsharks,dolphins,turtles,andotherbeautifuloceanlifebeingkilledinnets.Atthesametime,wewanttoreduceoverconsumptionofomega-6-containingfoods,suchasjunkfoodsthatcontainloadsofvegetableoil,whichcreatesinflammation.Otherfatstoavoidincluderancidorfriedfats,andexcessivesaturatedfatsfrommeatandpoultry.
Herearesomegreatrecipestosupportflexibilityandfluidity:
» TheIWANTITALLSMOOTHIE(thispage)includesCHIAGEL(chiaseedssoakedinwater;thispage).Chiaseedsareanexcellentsourceofomega-3fats,aswellascleansingfiber,antioxidants,aminoacids,andminerals.
» TheOMEGA-ARUGULASALADWITHPECANSANDLIMEVINAIGRETTE(thispage)containsflaxoil,whichisanothergreatsourceofomega-3fats.Remembertorefrigerated
flaxoilandneverheatit,inordertoretainitsintegrity.Arugulaisacleansingbittergreenthatdetoxifiesthebloodofwastes.
» Speakingofoils,youwillseethatinallourbakeddessertsinthisbook,includingthedelectableDOUBLECHOCOLATECHIPANDOATMEALCOOKIES(thispage),webakeonlywithcoconutoil.Coconutoilhasahighsmokepoint,meaningitmaintainsitsstructureduringcookinganddoesn’tbecomerancid.Itismoreeasilyburnedoffasenergyinsteadofbeingstoredasfatorcongestingourbodies.Idonotrecommendbakingwithvegetable-oil-orplant-basedbutters,dairyproducts,ormostotheroils.
» STRENGTHENINGWARMBOKCHOYWITHROSEMARYDRESSING(thispage)containsloadsofbioavailablecalcium,anditalsoencouragesfluidyetstrongmovementandstructuretoourbonesandbodies.
CHAPTER4
raisingourvibration
BeautyScars
Aswe’vealreadydiscussed,lifeisunpredictable.Tryaswemight,wearen’tincontrolofeverything.Thingsoftenhappenthatwewishhadn’t:asuddenbreakup,afriendmovestoanotherstate,aninjurywhileskiing,oreventsfromourchildhoodthatstillbringateartooureyes.
It’snaturaltowanttoavoidpainandheartache.Ithurts!Yetwhenwe
stopwishingsomethinghadnothappenedtousandacceptthatitdid,we
canstartdigestingthelessonsfromitandfindthegifts.
So,wherearetheseso-calledgifts?Sometimeswemaywanttoshout:
WhereAREthefreakinggifts!Fromourcurrentperspective,itjustdoesn’t
seemfair,itdoesn’tmakesense,oritjustisn’tright.Whenmymomwas
diagnosedwithcancer,Iwasshockedandterrified,butquicklyralliedby
herside,tryingtosupportherineverywayIknewhow.Iwasconvinced
shewasgoingtorecover.Shewassostrong.Yetwithinsixquickweeks
whenitbecameclearthatmymomwasnotgoingtogetbetter,Ihadto
processdeepsadnessandresentmentthatIwaslosingherinmylifefar
earlierthanIeverthoughtIwould—andbeforeBubbywasevenayear
old.
Emotionalpainoftenoccurswhenweresistwhatis.We’reallgoingto
feelstingsandindescribablydeephurtwhensomethinginitiallyhappens,
butafteralengthofprocessingorgrievingtime,ifwedon’tworktoward
acceptance,andifwecontinuetofeelangryordepressed,weholdonto
thatunprocessedenergy,anditcreatestoxicpsychologicalandspiritual
blocks.Incontrast,whenwecansurvivethedeepestpainandmakeitto
theotherside,thenwetrulyrealizehowstrongweare.
lifedetoxrecipeIfyouaremovingthroughprocessingandlettinggoofsomethingthatcausespainforyou,therearehelpfulfoodsthatcanstarttoenactthatenergyonthephysicallevel,whichwilltranslatepsychologically,emotionally,andspiritually.Herearesomeexcellentonestocallout:
» GOJIBERRIES.Thisisastabilizingfoodthatsupportsourvitalityandtruebeauty.Gojisarearichsourceofantioxidantsthatprotectourbodiesfrominflammationandfortifyourimmunity.Theyarefullofvitaminsandcontaineighteendifferentaminoacidsthatkeepus
groundedwhilewalkingthroughthefire.TrytheGOJIBERRYSOOTHEBARS(thispage).
» SPROUTS+BITTERGREENSCOMBO.Healinganddetoxifyingemotionalblocksrequireschange,andenzymesarethedynamicentitiesthatcatalyzebiologicalreactions.Sproutsarebabyplantsintheprocessofmaturing,andtheyareburstingwithenzymesandnumerousothermicronutrients.Bittergreensarecleansinganddetoxifying,andhelpclearthewayformoreregeneration.TheGREENPOWERSPROUTSALADWITHCREAMYCITRUSDRESSING(thispage)isperfectforthis.Usearugulaasthegreenbase.Alongtheselines,digestiveenzymesareanexcellentideatotakebeforemeals,tohelppromotebreakingdownandoptimalassimilationofkeynutrients(seemywebsiteformoreinformation).
» TURMERIC+ROOTVEGETABLECOMBO.Theherbturmerichasreceivedalotofplayinthemedialatelyasapotentanti-inflammatoryandcleansingfood,eventhoughithasbeenusedinAyurvedaforoverfivethousandyears.Herewearetalkingaboutmoredeeplyintegratingchange,soIliketocombineturmeric,whichisdetoxifyingforyourbloodandthereforeyourentirebody,withrootvegetables,whichprovideanearthy,steadying,groundingelementtoholdthespacefortheintegration.TheSWEETCLEANSETURMERIC-ROASTEDROOTVEGGIES(thispage)isexactlysuitedforthispurpose.
Imagineyouaresittingonthebeachattheedgeofthewater
daydreaming,unawarethatahugewaveisapproaching.Then,crash!Ithits
youlikeatonofbricksandtossesyouback.Afterthewavepasses,asyou
sitthereinthewake,youcanstewinanger,whichdevitalizesyourorgans
andcreatesinflammationandadrenalexhaustion,andfeelwretched,oryou
canacceptthatnowyouarewetbutyou’restillbreathing!Maybeevenin
thisawarenessyougigglebecauseyourealizeyouwerefantasizingandnot
payingattentiontothefactthatyouwereontheedgeoftheshoreand
wavesaregoingtodowhatwavesaregoingtodo.Nowyoucanstartto
wonder,WhatdidIlearnfromthisexperience—thatIcansurviveandbeokay
evenifIgetknockeddownunexpectedly?Also,canIfindmorehumorandnottake
lifesoseriously?Ifwearecommittedtoshiftingourcompasstowardfinding
thegifts,findthemwewill.
Mom,Lil’Bub,andItogetherinthefinalweeks.
Aclientofmine,whomwe’llcallAudrey,grewupwatchingherfather
hithermother.ThenwhenAudreywasfive,heleftthemandcutoffall
contact.Hermomworkeddoubleshiftsasacleaningladytosupportthem
both.Audreyneverfullyprocessedthisformativepartofherlife,andto
thisdayshehashaddifficultytrustingmen.Sheself-sabotagesevery
relationshipshehas,evenifit’swithamanwhogenuinelylovesandcares
forher.Sheadmittedtomethatshestillcarriesalotofshameaboutnot
beingabletoprotecthermother,thoughitlogicallydoesn’tcompute,as
shewasonlyachild.
Paininlifecanpropeltremendousgrowth,onceweletgoofresentment.
Harboringresentmentistheresultofbelievingthatsomethingorsomeone
shouldbedifferentthanitis.Soinotherwords,thisbitternessissimply
moreresistance,morepain,andmoretrappedemotionaltoxicitythat
createsmoreworkforustodetoxlater.That’salotof“mores.”Yetwhen
wesoftenandletthehardedgesofresentmentmelt—whenwerealizethat
whatishappeningnowishappening,thatthereisnoalternative—weallow
thehealingtocomewithacceptance.
Ihavecometopeacewithmymom’spassing,andtobehonest,whileI
stillmissherphysicalpresence,thesoundofhervoice,thewayshesmiled
whensheheldLil’Bub,IfeelmoreconnectedtoherinsomewaysthanI
everhavebefore.Whilemylifewillneverbethesamenowthatshe’s
gone,Ihavelearnedthatloveiseverlasting,andIacceptthatitwasher
timetolearnandgrowsomewhereelse.
Mymom’spassinghasalsogivenmeanewlookontime.InEinstein’s
generaltheoryofrelativity,there’snoconceptualdistinctionbetweenthe
pastandthefuture.PhysicistslikeJulianBarbour,theauthorofTheEndof
Time,promote“timelessphysics.”Ifsuchtheoriesaretrue,itwouldmean
thattimeisn’treallylinear,andwecanhealpasteventsinthepresent.
Whilethereissomethingtobesaidformovingforwardinlife,processing
anddigestingthepastisnecessarytoreleaseitandclearspacefornew
energyinthefuture.
Weneednotfeelthatwehavetohideorbeembarrassedorpushdown
whatwe’vebeenthrough,nomatterwhatitis.We’reheretoday,alive
andstanding.Yes,we’veweatheredsomestormsandperhapslivedthrough
somenightmares.Yetwecanmoveforward.Wecanfindwaystolearn
andgainhigherunderstanding.Thescarsweaccumulatealongthewayare
partofourpathsand,therefore,ouruniquebeauty.
ApprovalAddictsDoyoufeelatinylittlethrillwhenyouseethatabunchofrandompeople
Doyoufeelatinylittlethrillwhenyouseethatabunchofrandompeople
likedyourInstagrampic?Orwhenyougetacomplimentafteryoulosea
fewpoundsorgetanewhaircut?Theansweris…ofcourse!Wealllike
approvalbecauseitactivatesaprimaldesireandneedforsurvival.Millions
ofyearsagoourancientancestorswouldshunmembersoftheirtribewho
seemedtodosomethingthatcouldjeopardizethewhole.Thisdisapproval
oftenmeantdeathbecauseitmeanttryingtosurviveintheharsh
wildernessalone.Soapprovalreallyboileddowntoissuesofsafetyand
security,andthatgothard-wiredinus.Wealsonowknowthatapproval
alsohelpsreleasedopamine,theneurotransmitterthathelpscontrolthe
brain’srewardandpleasurecenter.
Thedarksideofseekingapprovalisthatwhenweexperience
disapproval,ourself-imagetakesanosedive.Asdiscussed,we’vebeen
conditionedtoattachapprovaltosecurityfromancestralbrainwiring,and
alsofromparentswhenweareyoungorfrompeerswhenweareteens,so
disapprovalseemstothreatenoursenseofsecurity.Theslower-acting
corticalneurotransmitters,includingacetylcholineandnorepinephrine,are
modifiedinresponsetoemotionalreactions,sothereisalsoachemical
reactioninourbrainsmakingusfeeloffanduneasywhenwespendan
hourwritingasocialmediacaptionandnoonecomments,notevenour
bestfriends.Orourbosscasuallyremarksthatourhairlookedbetterbefore
ourbignewhaircut,orourparentsimplytheywishwehada“better”
job…orboyfriend.Sincewecan’tcontrolwhatothersthinkofus,chasing
self-worthfromtheapprovalofotherscanleadtousmakingsaferchoices
oronesthatdon’tfeeltotallynaturaltous,andisaturbulentroller-coaster
ofupsanddowns.Andthatrideisnofun.
Whenweprioritizeothersacceptingusoveracceptingourselves,wetell
ourselvesthatweneedtobewhotheywantustobe,notwhoweare.
Thinkaboutthat—thatisjustterrible!Wecanonlybewhoweare.
Otherwise,welosesightofwhoweareinordertochangeourselvesfor
morelikesorattention.Notonlydoesthismakeusunhappydeepdown,
butotherscansenseitasalackofstabilityandconfidence,andfeelthat
theycan’treallyknowortrustwhowereallyare.
Wecanactuallyvalidateandapproveofourselves,sothatwedon’thave
toagonizeovergettingitfromeveryoneelse.Wecanfeelamazinginour
newoutfit,regardlessofwhetheranyoneelsecommentsonit.Wecan
haveagreattimeattheparty,regardlessofhowmanyguyslookatus(or
not).Whatifwejustreallyenjoyedthemusicandconversations?Andwhat
ifwejusthadfunwithsocialmedia,onlypostingwhatfeelsnaturaland
goodtousandnotobsessingoverthelikes.I’mnotsayingit’seasy,and
I’mnotsayingIdon’tstillstrugglewithit,becauseIdo.YetIknowthat
themoreconnectedweeachfeeltoourselves—andthedeepcoreoftruth,
compassion,andlovethatisatthecenterofallofus—thebetterandmore
peacefulwefeel.Andtheneedforthosethrill-basedapprovalsfromthe
outsideworldwillstarttodiminish.
Wediscussmeditationandotherstillnesspracticesquiteabit,because
theyarethemostpowerfulwayIknowtoactuallycreateandsustain
happiness.It’slikepluggingintoanenergysocketthatconnectsusto
everyoneandeverything.Whenwemovethroughlifedisconnected,we
feelalone,small,weak,anddepressed.Yetwealwayshaveaccesstothe
socket,whichcomesfromtuninginward.Ifwekeeppracticingand
persevering,especiallywithsomedefinitetechniques,thenwecanteach
ournoisy“monkeyminds”tobecomequiet.Wecanlearntoflood
ourselveswithpeaceandlove,andwedon’tneedasingleotherpersonto
feelcomplete.
Creatingthetimeto“plugin”andgowithinisessentialtoconnectingto
yourwholeness.Withoutthestillness,we’releftfeelingmorefragmented
inthechaosoflife.Atfirstwemaythinkdistractionisbetter.It’sfunand
easytocallafriendorturnontheTVorwatchaYouTubevideoor
whatever.Buteventually,thattinydistractionwillwearoffandtherewe
are,asstarvedforapprovalasever.Theworldwillnotgiveittoyou,
becausetheworldisinterestedinmakingyoufeelyouaren’tenoughand
thatyouneedtobuymorestuff.
Youcantryanytypeofmeditationpracticethatfeelsgoodtoyou(I
offersomefreemeditationsonmywebsite,ifthatmightbehelpfultoyou),
orjusthavesomequiettimewhiledriving,withoutchattingonthephone
orblaringmusic.Youcangoforawalkbyyourself,maybelisteningto
somewordlessmusicorthebirdsortherumblingsoftheurbanspace
aroundyou.Inner-stillnesstimecantakemanyformsandlookmany
differentways.Findtheonesthatresonatethemostwithyou,andpractice
them.Pluginregularly,andstaycharged.
lifedetoxrecipeWhenwefeelstrong,nourished,andenergizedinourbodies,wecangetpluggedinmucheasier.Itfeelsawesome.Incontrast,ifweareachy,gassy,bloated,belching,orfeeldownrightheavyorgrossinourbodies,suchdistractionsmakeusfeel…notsoawesome.
Herearesomegreatrecipestosupportyoupluggingintothesourceofeverythingmagicalandbeautiful:
» TheKALE,AVOCADO,ANDGRAPEFRUITSALAD(thispage)providesyouwithbeautyfat;aminoacids;vitaminsA,C,andK;cleansinganddetoxifyingfiber;andsomuchmore.You’llfeellightandradiantasarainbowafteryoueatthis.Tryitforlunchoraspartofdinnertolaythefoundationforawonderfulmeditationafewhourslater.
» CHICKPEASTEWWITHPISTACHIOPESTO(thispage).Stewsarecomfortingsoulfood.NutsaremagicalfoodsfromMotherNaturethathelpusfeelmoregroundedandstableandstrong.Afterall,theycontainthepotentialtogrowintoamightyalmondorwalnuttree.Thisrecipeispackedwithmineralsandproteintogiveyouthestabilizingstrengthyouneed.
» MILLETMAGICSTUFFED’SHROOMS!(thispage)supplyyouwithprotein-andvitamin-D-richportobellomushrooms,aswellasmillet,whichisreallyasuperseedrichinproteinandminerals,thoughwecookitlikeagrain.
CHAPTER5
happy,notperfect
Nope,IDon’tAlwaysEatPerfectly
Sometimes,Ireallylovesoft,mushytofustir-friedwithtamari(basicallygluten-freesoysauce)andtoppedonapileofrice.Itkindofremindsmeofthefried-egg-on-ricedishmymomandauntiewouldmakemeforbreakfastwhenIwasakid.Idon’teateggsanymore,butIlovethatmemoryandthetextureofthesimpletofudishthatemulatesit.
Wait,youmightsay(ifyou’vereadTheBeautyDetoxSolutionoranyof
myarticlesonfoodcombining;infoalsoonthispage)Isn’ttofuaprotein
andriceastarch?Isn’tthatbadfoodcombining(gasp!)?Don’tyouwrite
aboutavoidingthatinyourbooks?
Well,yes,itisimproperfoodcombiningasamatteroffact!YetIlike
thewayittastes,andIeatitsometimes.Oneofthebiggestmisconceptions
thatyoumighthaveaboutmeisthatIeatperfectly.Idonot.Amantraof
myphilosophyis“Progress,notperfection.”AndIverymuchlivebythat,
whichissoimportantforrecoveringperfectionistslikeme.
It’snotabouttryingtobeat100percent,butstrivingformy80/20rule,
oreatingontrack80percentofthetime,andusingthatimportant20
percentforfavoritedesserts,chips,and,yes,sometimesbadfood
combinations!Andonoccasion,especiallywhentraveling,that20percent
doesstretchtoamuchhigherpercentage.
DoIhaveanyguiltorshameorthinkIamahypocritebecauseIwrite
aboutfoodcombininganddon’talwaysfollowit?No.I’maworkin
process,asweallare.Wealldothingswearelessthanproudof.
Sometimeswedothingswetellothersnottodo.Weallslip.Andit’s
okay,becauseitisourperfectlyimperfectsideshiningthroughinallits
flawedbeauty.
liferecipePerfection,especiallyinadietarysense,isnotthegoal.Progressandoverallconsistencyare.Tryingtoeatperfectlyallthetimeisasrigidaswalkingonatightrope,andit’sarecipeforanxietyandunhappiness.Herearesomegreatless-than-“perfect”comfortrecipestoenjoy:
» ILOVEYOUFLATBREADPIZZA(thispage).Okay,itisintheKids’Cornerchapter,butitisreallyforadultsandchildrenalike.Mydadandotheradultfamilymembersadoreit!Plant-basedcommercialcheesesmaybemoreprocessed,andtheyarecertainlynotright
fromthegarden.Theycontainvegetableoilsandotherless-than-idealingredients,yettheyareaprettydarngreatoptionwhenwewantagreatdairy-andgluten-freepizzaand/oraretransitioningoffdairy.
» MINT-CHOCOLATELOVER’SBROWNIES(thispage).Itisokaytoindulgeinchocolatesometimes(oreveryday,asIadmittedlydoinperiods!),whichdoeshavesomeantioxidants—thoughwewouldeatitanywaywithoutthem,asittastessoheavenly.Andwhilewedon’twanttobesugarfiends,it’sokaytohavesomesugarfromtimetotime.Yes,itisokay!Iknowalltheresearchpointstohowinflammatoryandtoxicsugaris.Butlife,andourdiets,needroomtobeperfectlyimperfect.Andthesugarinthisrecipecomesfromcoconutsugarandcoconutnectar,whichareatleastlowglycemicandlowfructose,andcontainsomeminerals.
» COCONUTWOWCOOKIES(thispage).Thisandtheotherbakedrecipesinthisbookwerecreatedaftermuchtrialanderror,andbywayofutilizingthespecialKSGLUTEN-FREEFLOURMIX(thispage)thatallowsforthebakedgoodstobind,withouteggorgluten,whilealsobeingproperlyfoodcombined(seethispage).Inourrecipes,almondflour(aprotein)isnotcombinedwithbrownriceflour(astarch),forinstance.Sure,wedon’tnecessarilyeatcookieseverysingleday,butthisisanamazingoptionforthoseoccasionswhenwedowantto!
We’reAllaMess(AtLeastaLotoftheTime)We’reallmessesinourownways.Wedoourbest,thoughwemessup
leftandright,andkeepsoldieringon.It’sallgoodbecausemessingupis
howwetestandretesttherecipesoflifeandfigurethingsout.Don’tget
mewrong,screwinguparecipeandhavingtostartoverfromscratchisn’t
fun.Neitherissabotagingarelationshipandhavingtoputthepiecesof
yourlifebacktogetherintheaftermath.Yet,allofthesemishapsarepart
ofourgrandunfoldingjourneytowardpeaceandwholeness.Ifwedidn’t
havetheseexperiences,wewouldn’thaveanydepth.We’dbestuckinthe
shallow,kiddyendofthepool,insteadofbravingthedeeper,murky
waters,whichdevelopscharacter,presence,andwisdom.
lifedetoxrecipeWhenyoumessupinthelittlethingsoflife,laughaboutit.Don’ttakeitsoseriously.Forgettodoonetaskbeforeameetingandgetcalledout…whoops!Remindyourselftobemorethoroughnexttime.Burndinner…letoutagoodlaughandorderChinesefood.Ifsomeonepointsouthowyoustumbled,seewhat—ifanything—youcanlearnfromahumble,nondefensiveplace.
Whenyouvaluethewisdomofthebaddaysasmuchasthebeautyofthegooddays,orthemess-upsasmuchasthesmoothtimes,youwillnolongerneedlifetobeanyotherwaythanitis.
IstartedgoingtoMommyandMeclassesasafirst-timemomwhenLil’
Bubwasabouteightweeksold,andIfeltveryself-conscious.WasI
holdinghimright?Changinghisdiaperright?DidIhaveallthestuffinmy
diaperbagIwassupposedtopack?OrwasIutterlyscrewingupasamom?
OnedayIgottoclassabitlate,andtheclassleaderglancedoveratme
and,rightinfrontofthecircleofmoms,said,“Yourcarrierisn’tonright.
Letmehelp!”Ifeltaflashofshameandthought,Ohmygosh!Ididitwrong,
andIalmostsuffocatedmybaby!ThenIrealizeditwasfine.Bub’sheadwas
up,andhewastotallysafe;thecarrierwasjustafewinchesofffromwhere
itshouldhavebeensittingonmywaist.AsIlookedaroundwhilethe
groupleaderhelpedmeadjustthestraps,Icouldseethattheothermoms
werefocusingontheirownmini-crisesandbabies.Noonereallycared.
Thetruthispeoplejudgeyou.Theyjustdo.Whilewetalkedabout
workingonnotconstantlycastingjudgment(seethispage),it’salifelong
practice.Forallofus,somedialoguepassesthroughourmindsabout
people’svoicesorthewaytheylookorhowtheyactatapartyor
whatever.
Buthere’sthekicker.Eventhoughsomeonepassesjudgmentonyou,it
usuallydoesn’tlastforalongtime.Why?Becauseweallhaveotherthings
onourminds.Maybeamomlookedatmewhentheinstructorfirst
mentionedmymistakeandthought,Whatadummy!Butthenhermind
quicklyshiftedtoabillsheneededtopayorwhatshewasgoingtomake
fordinner,andthenhermindjumpedagaintotheboogerhangingfrom
herbaby’snose.
Eveniffleetingcommentscropupfromothers,whoreallygivesadamn?
Evenwhenyoutotallymispronounceawordinapresentation,ortotally
botchupyourlatestrelationship,orloseyourtemperwithyourfriendata
partywhenyou’vehadalittletoomuchtodrink…justcleanupthemess,
learn,andmoveon.Weallscrewup,butwearenotscrewups.
lifedetoxrecipeMakerecipesthatmayormaynotcomeoutexactlyright,andhavefunwiththeresults,no
Makerecipesthatmayormaynotcomeoutexactlyright,andhavefunwiththeresults,nomatterwhattheyare.It’sagoodpracticefordroppingthesuperstressful“good/bad”labelsinlife,andworkingwithwhatevershowsup.
» CRANBERRYCINNAMONMUFFINS(thispage).Sometimesmuffinsareabittricky.Youmightaccidentallyleavethemintoolong,andtheydryoutandharden.Oriftheydon’tbakelongenough,theytotallysticktothepaperliners.Oops!Yetnomatterhowmessedupyourmuffinsmightlook,theresultwilltastegood.Youcouldalwaysscrapeouttheediblepartsinabowl,andpickthemuplikecookiecrumbs.Oriftoodry,pouralmondmilkontopandeatthemlikecereal.Life—andrecipes—areaboutimprovisingandgoingwiththeflow.
» VEGGIEMILLETHASHBROWNSWITHRADIANCECARROTKETCHUP(thispage).Therecipeisprettydelicious,andthatprotein-filledmilletmashupdoesresemblepotatoeshere.Sometimes,though,hashbrownscangetalittlecrumblyinthepan…oralot.Maybetheyfellapartandbecomelittle,mini,babyhashbrownsinbite-sizepieces.It’sokay!Scoopthemupanywayandeatthem.Whosaysanyrecipeyoumakehastolooklikethepicturetotastegood?
» DOUBLECHOCOLATECHIPANDOATMEALCOOKIES(thispage).AsImentioninseveralplacesthroughoutthisbook,gluten-free,vegan,properlyfoodcombinedbakingisnottheeasiestthing!Maybeyoumeasuredthegluten-freeflourmixwrongorpackeditinsuperdensely,andyourcookiesareweirdorrock-hard.Hey,theyarejustcookiesafterall.Throwthemoutifyouneedto,snackontheleftoverchocolatechips,andhaveagoodbellylaugh.
GuiltCleanseMelanieisafull-timeconsultantwhohasworkedonsomespecialprojects
forSolluna.Sheisalsoamomoftwo.Workingfromhome,shemanages
toexcelinherprojects,drivehersontoandfrompreschool,andnurseher
one-year-old(anannyalsohelpsduringworkhours).Shecooksdinnerfor
thefamily,andbedtimeincludesbothofherkidspilingintobedtosleep
withherandherhusband.Often,oncetheyareasleep,shepullsouther
laptoptogetmoreworkdone.Yes,sheissortofasuperhuman!Sometime
ago,whenshecametoLAtostaywithme,shewasflabbergastedwhen
shesawmeputnineteen-month-oldLil’Bubdownatseveno’clockat
shesawmeputnineteen-month-oldLil’Bubdownatseveno’clockat
night,leavingmetheeveningandthefirstpartofthemorningfreeand
clear.
“IlovehavingBubbyplayingaroundmealldaywhileIwork.Itakehim
inthestrollerduringconferencecalls,getalotofwritingdoneduringnap
time,andambeyondgratefulIhavemydadandauntieathomewithus,
whichkeepsthehouseholdfromimploding.Yet,ifIdidn’thavethat‘me
time’everydayafterhegoestobedinhisownroom,IthinkI’dlosemy
mind!”Itoldher.
“Thatsoundsamazing,”Melaniesaid.“Idon’tknowifIcanjustpush
mykidsoutofthebed.Ifeelbad.…”
Ireplied,“Ithinkitwillbebetterforyouandforthem.Andifyouwork
andalsodokids’stufftwenty-fourhoursadaythewayyouhavebeen,you
aregoingtoburnyourselfout.”
“You’reright.Ijusthavetofigureouthow!”
Melanienevergetsanythingforherself,andalotofheractivitiesonthe
Melanienevergetsanythingforherself,andalotofheractivitiesonthe
weekendsrevolvearoundplaydates.Withallshehastodo,herlifeis
prettymuchplanneddowntoeverydetail.Shewasn’tprioritizingcreating
morebalanceforherself.
Likesomanywomen,Melaniesuffersfromaguiltcomplex.Notdoing
enoughathome,notachievingenough,notbeinggoodenough,not
cookingenough,orwhatever.Nomatterhowmuchgetsdone,itwill
never,everbeenough!
Usually,guiltisnottrulyrootedinreality.Wegetlockedintocertain
perceptionsandthinkweare“bad”ornotgoodenoughornotdoing
enough,likeahamsteronawheelthatnevergetsanywhere.Whatguiltis
reallyaboutisfeelinginvalidornotfullyworthyinsomeway.Wehaveto
keep“doing”moretogainworth,love,orapproval.Itgoesdeep.Itcan
stemfromabeliefwetookoninourdistantpasts.HenriJ.M.Nouwen
writesinTheReturnoftheProdigalSonhow“they,”whichhereferstoas
thevoicesofsocietyandtheouterworld,keepusfromconnectingtoour
truth:
TheysuggestthatIamnotgoingtobelovedwithoutmyhavingearned
itthroughdeterminedeffortsandhardwork.Theywantmetoproveto
myselfandothersthatIamworthbeingloved,andtheykeeppushing
metodoeverythingpossibletogainacceptance.Theydenyloudlythat
loveisatotallyfreegift.
Thetruthisthatwedon’thavetodoanythingtobefullyworthy.Thisis
partofthenever-endingcycleofguilt,aswecannever“do”enoughif
thatiswherewearetryingtogetourself-worth.Realizingthisisthefirst
stepinbreakingfreeofthecycle.
I’mhappytosaythatMelanieisnowintheprocessofcreatingaset
bedtimeforherdaughter,Eloise,whohasmovedintoacribinthenursery.
Sheisworkingongettinghersontosticktohisbedtime,too,soshecan
havetimetoherselfeveryevening,freeofworkandfamilyduties.AfterI
toldheraboutahikingtripItooktoSedona,shewasinspiredtoplanatrip
thereandleavethekidswithhermom…andnotfeelguiltyaboutit!
lifedetoxrecipeTheantidoteforguiltisaffirming—toourselves—thatwearealreadyworthyjustasweare.
Theantidoteforguiltisaffirming—toourselves—thatwearealreadyworthyjustasweare.That’swhohastobelieveit.Whileitcantakesometimetotrulyembodythistruthdaytoday,wecanstarttodaytomakerecipesthatsaytous,“Yep,youareworththisamazingnourishment!”Herearesomegreat,self-worth-confirmingrecipes:
» SELF-LOVECAULIFLOWERSOUP(thispage).Cauliflowerishighinvitaminsandminerals,andcanhelpbalancehormones,reduceinflammation,andimprovedigestionanddetoxification.How’sthatforself-love?
» NOURISHSTEWWITHWHITEBEANS(thispage).Thisstewnotonlytastesgreat—withitsItalianherbsandothergoodthings—butitispackedwithprotein,antioxidants,andminerals.AndwhatIloveaboutstewsisthatyoucan’tjustinhalethem;theirheatforcesyoutoslowdownabitandgiveyourselfallthatamazingnourishment,onespoonfulatatime.
» CURRIEDRADIANCECARROTSOUP(thispage).Okay,anothersoup.Idobelievesoupsandstews,aswarmingandgroundingastheyare,aresomeofthebestways,foodwise,topracticeloveandcareforourselves!Thisonecomesoutabrilliantcolorfromallthatwonderfulbeta-carotene,whichconvertstovitaminAandhelpscreatehealthyskinasitstrengthensourimmunity.
therealsourceofourworthIfwegowithinseekingtoquietandeaseourmindsandthoughts,ifwetraveltotheverydeepestcoreofus,beyondourphysicalappearance,jobtitle,familylife,personality—allofit—wewillfindaspark.Callitdivinelight,callitthesourceofallsources,callittheuniverse,thenamedoesn’tmatter.Butthissparkconnectsustoeverythingelseintheworldandbeyond.Wedon’tearnthisspark.Wecan’tbuyitorbargainforit.Wecan’torderitandshipitusingAmazonPrime,becausewealreadyhaveit.It’soursnowandalways.Anditisthesourceofallcreation.
Ittookmealongtimetoconnectwithmyowninnerspark.ForyearsIwasrunningaroundmyself,yetnomatterhowmuchIaccomplished,IstillfeltIwasn’tquitethereyet.
Onedayduringdeepmeditationnearapoolofwater,Ihadarevelationofsorts.IrealizedrightthenandtherethatnothingIcoulddowouldeverfeellikeitwasenough.Icouldsellmillionsofbooks,helpmillionsmorepeople,anddoeverythingpossibleformysonandfamily,andIwasstillgoingtofeelthisvacancyinsideme.Buthere’sthecrazypart.Ialsorealizedthatthisvoidinsidemeneverreallyexisted.Itwasasifapartofmewasmasqueradingassomethingelse.Thisvacancywasalreadyfilled.Thattherewasnoemptiness.Iwascompletebecauseofthatsparkinsideme.Iexperiencedthattruthfortheveryfirsttime,andwhenIsatupandwentbackintotheworldof“doing,”everythingfeltdifferent.Itwasahuge“aha!”moment.ItwaslikeIhadbeensearchingformycarkeysfor
years,onlytorealizetheywerealreadyinmypocket.
IknewIwasseekingsomethingmywholelife,asweallare,andeventhoughIhadbeenpracticingyogaandmeditationforyearsandwrittenandspokenpubliclyaboutself-love,Ihadn’treallygottenituntilthatexactmoment.ThisexperienceoccurredduringadifficultperiodIwentthroughsomemonthsaftermymomhadpassed,whenIwastryingtobestrongformydadandBubsbutmywholelifefeltdestabilized.Maybesometimeswehavetohitrockbottombeforewebreakthrough.
Afterthatencounterwithtruth,mylifewasstillthesameontheoutside:runningSolluna,podcasting,writing,chasingBubsintheyard.Yetmywholeinnerlifehadshifted.Thingsdon’tfeelasseriousastheyusedto,andtheneedforrushingandendlessdoingisdroppingaway.Isay“dropping”inthepresenttense,becauseitisabigunfoldingprocess,andI’mstillinprocessmyself.IstillfalterandgetcaughtupindailyBS—it’slikeIforgetfromtimetotimethatthekeystothecarareinmypocket—buttheveilhasbeenlifted.
You,too,canreconnectwithyourtrueworth,whichisyourpowerandyourtruesourceofvalidationandlove.Ourinnersparkistheperfectionwithinallofus—it’sapartofus—anditcanneverbetakenaway.Itgivesusaccesstoperfectlovebecauseitisperfectlove.Itinspiresustobemorelovinginourlives.Justreadingandinternalizingthisawarenessisastepforward.Soismeditation,aswellaspracticingtheStumblingBlockDetox(seethispage)andtheLettingGotechnique(seethispage).Alltheseexerciseshelpustofreeourselvesfromold,limitingbeliefsandemotionsthatareblocksanddistractions.Wecanreallyonlyfeeloursparkwhenwearestillandcalm.
I’mnotspeaking“intheory.”Assomeonewhohasbeenthroughthefire,sotospeak,andmadeittotheotherside,Iknowit’snecessarytokeepmovingforward.Andyoukeepmovingforwardbyrealizingthatthereissomethinginsideyouthatcangiveyouenergyanddirectionwhenyoudon’tthinkyouhaveany.Andremember,thereisnothingwrongwithdoing,nothingwrongwithaccomplishinggrandgoals,oreventryingtohaveitall,butnomatterwhatyoudoordon’tdo,youarealreadyfullyworthy,fullyenough,fullybeautiful.
ToparaphraseMaryPoppins,youarepracticallyperfectineveryway.
CHAPTER6
everyonewemeetisonajourney,too
Peace,Family,andFoodChoices
Peoplearewheretheyareandnotwherewewantthemtobe.Nomatterhowmuchwewishthatourparentsorfriendsatehealthierfoodorlesssugarorprocessedmeatorwhatever,theyhavetomaketheirowndecisions.Andweneedtoaccepttheirdecisions.Itmightmakeusrecoil,butpushingothersprobablymakesthemwanttopushback.MydearfriendandeditorGarytoldmethatwhenhisfriendtellshimnottoeathamburgers,itonlymakeshimwanttoeatthemmore.Therebelliousnessofhumannature!
Aschallengingasitcanbetowitness,wecanreallyonlyrespectothers’
journeyandtheirchoicesandallowthemtheirowndirectexperiencesto
learnwhateverlessonstheyneedtointheirtime.Thisincludesfoodand
diet.Judgingandpreachingoftengetusonlytoaplaceoffrustration.
I’vesharedwithsomerelativesthereasonsthatIencourageeatingplant
foodsandlessmeatanddairy.They’vereadpartsofmybooks,andI’ve
typedupafewpacketsofcustomizedrecipesforthem.I’vecookedfor
them,emailedthemstudiesandarticles.Weevenwatchedtheprovoking
documentaryWhattheHealthtogether.
Thenonenightwhenweweretogetheronavacation,membersofthe
extendedfamilywentoutandboughtabunchofblackened,barbecued
chickenandgravy.Thecharred,carcinogen-filledkindofchickenthatwas
specificallyrecommendedtobeavoidedontheHarvardEatingPlate(a
revisionofthegovernmentfoodrecommendationsbyHarvardUniversity),
whichIhadsharedwiththem.WTF?!Iwasdumbfounded.Didtheynot
understandhowbadthisisforthem?Ihadtoldthemso!
Itriedtoholditin,butIcouldn’thelpask,“I’mjustcurious,formy
ownworkandunderstanding.…Howcouldyouseethatdocumentaryand
knowallyouknownowandstilleatthecharredmeat?”Onerelative
simplysaid,“Ijustdon’tthinkeatingitisthatbad.”
Wow.Simpleasthat.ItwasasclearananswerasIcouldeverhopeor
askfor,anditputanabruptbutsatisfyinglyclearendtotheconversation.
liferecipeGivingloveismorepowerfulforinspiringchangethanjustthrowingmoreinformationatsomeone.Wecanmakelargebatchesofoursmoothiesandfoods,andofferthemupforsharing—andbetotallyokayifthisgestureisnotaccepted.Theactofpeacefulofferingisloveitself.Herearesomegreatshareablerecipes:
» THEGLOWINGGREENSMOOTHIE(akaGGS;thispage).Yes,it’sgreen,andyes,Iknowthatalotofpeople(perhapsincludingsomeofyourfamilymembers!)arescaredofallthingsgreen!YetthisistherecipethathasturnedthousandsandthousandsintoGGSlovers,gettingtheirvitamins,minerals,antioxidants,andaboatloadmorefibereachandeverydaytheydrinkit.Ifsomeoneiswantingandwillingtodrinkafewouncesofit,theymightjustbehookedonthesustainedenergytheyfeelandkeepgoingbacktotheGGSmagic.Mydad,whodidnotgrowupanardentvegetableeater,wouldonlydrinktinyamountsoftheGGSforafewyears,thenallofasudden—onhisown—hestarteddrinking(andloving!)bigglassfuls,whichhenowhasdaily.Peopleneedtodothingsintheirowntime.
» ALLVEGGIECLEANLASAGNAWITHEASYREDSAUCE(thispage).Thoughit’sallveggie,thesauce,plant-basedcheese,andorganic,non-GMOsoycrumbles(ifyouchoosetoincludethem)haveafamiliargooeyandyummytexturethatsomelovedonesmightenjoy.Thisdishmightbeaniceintrotonondairyandnonmeatrecipealternatives.
» ENERGIZINGPISTACHIOHEMPSEEDCUCUMBERSALADWITHORANGEZEST(thispage).Thissaladissodeliciousthatnon-salad-lovinglovedonesmightjustjumponthesaladbandwagon…atleastforthisone.Theymightbeshockedathowtastysaladcanbewithoutshreddedcheese,bottledsaladdressings,friedcroutons,andsoon.Italsointroducessomeinterestingingredients,suchasomega-3-richhempseeds,whichmightsparksomecuriositythatexpandsintonewfoodingredients.Ornot.Eitherway,it’sallgood!
Ifinallygotit.NomatterhowpassionatelyIbelieveinmydietary
philosophy,Ican’tmakethemoranyoneelseseeitthatway.EvenifI
believesostronglyinmyheartthatdrinkingGlowingGreenSmoothiesand
eatingveggiesishealthy,andthatcharred,processedmeatsarenothealthy
andshouldbeavoided—backingitupwithmedicalstudiesandnutritional
evidence—itwasn’tthewayitappearedtothem.
Everyonehasarighttoliveastheychoose.Nomatterhowmanyfood
factsorstudieswethrowatanyone,itmaynevergetthemtoagreewith
us.Weallsimplyhavedifferentperspectives.
NowIdon’tfeelanypressuretotrytopersuadetheserelativestoeat
healthier,andIamsuretheyarealsothrilledthatIhaveletitgo.Istill
offertosharehealthydishesImakewhenwearetogether,butI’vegiven
uppushing.Onamorerecentvisit,theyateasausageandpepperonipizza
fordinnerwhileIhadmyveggiebeansoupandsalad.Andwehadareally
niceconversationaboutallkindsoftopics,noneofthemnutritionrelated.
Sowhat’sthetakeawayfromthisstory?Focusonwhat’swithinyour
power.Don’ttrytoteachbypreaching.Itrarelyworks,andoftengetsyou
onlytoaplaceoffrustration.Instead,leadbyexample.Youwillexude
energyandvitalityifyoufeelgoodwithinyourselfandaboutwhatyouare
eating,andthatismorepowerfulthananythingyoucaneversay.Ifanyone
asksyouaboutyourdiet,youcansimplytellthemthatyoufeelgreat
eatingthisway,orthatitworksbetterforyourdigestion.Whocanargue
withthat?Noneedtospeakaboutitfurther,unlessyougenuinelythink
someonewouldliketoknowmore.
Ifyouliveyourlifeinahealthyandfaithfulway,well,yourlifeisoften
likeaseedthatcantakerootinanother’sheart.Theseedmaygrowinto
somethingextraordinary,andothertimesitdoesn’t.Still,betheseed.
DealingwithBitchinessWhenothersaremean,downrightbitchy,orcuttingtowardyou,
Whenothersaremean,downrightbitchy,orcuttingtowardyou,
rememberthattheirissuesarealwayswiththemselves.Makeaclear
separationbetweentheirbehaviorandyourfeelingsaboutit.Their
behaviortellsyoumoreaboutthem,andhowyoureactinthesesituations
letsyouknowmoreaboutyou.
We’reallsofocusedonourownjourneysthatwesometimesforgetthat
it’snotallaboutus.ScottishauthorIanMaclarensumsitupwellwiththis
quote:“Bekind,foreveryoneyoumeetisfightingahardbattle.”Weall
dealwithcrappynegativeemotionsandstruggletofeelbalancedandhappy
attimes.
Itfeelshorribletogetthecoldshoulderorbetreatedinameanor
unpleasantway,yetit’sagreatopportunitytostrengthenourcompassion
muscle.Ifsomeoneisactinglikethat,theymustsurelybeinpainand
suffering,andtheycouldusesomelove.Holdingthespaceofloveallows
youtostayconnectedtoyourselfandtothem,ratherthanbecoming
disconnectedalongsidethem.
Sometimeago,Igaveatalkonwellnessandnoticedthatanother
wellnessspeakerIknowwasintheaudience.Icouldn’thelpbutbeaware
ofherpresence,aswellasthefactthatherheadwasburiedinheriPhone
thewholetime.Shedidn’tevenlookupwhenItriedtogiveherashout-
outduringmytalk!Maybeshewashavingabadday.Maybeshewas
feelinganxiousorjealousorsomeothernegativefeeling.Maybeshewas
justplainbored.Whoknows?DidIeverlearnwhysheactedthisway?
No.WhatIdoknowisthatherbehaviordidn’thaveanythingtodowith
me,andtherewasnothingIcouldhavedonetocontrolitorchangeit.I
justgavethebesttalkIcould.Sowhileitadmittedlyannoyedmeabit,I
justshruggeditoff.Isawherataneventmonthslater,andImadeapoint
togoupandgiveherahugehugbeforeshecouldwriggleaway.Initially
I’msureshewasprobablydyingtoescape,butthenIfeltherphysically
starttosoften.Love(andhugs!)isthebestwaytodealwithmean,rude,or
annoyingsituations.
Neverletothersthrowyouoffcourse,andiftheydo,don’tkeep
replayingthenegativitybytellingthestoryofwhathappenedwithso-and-
sotoyourfriendsoverandoveragain.Takeadeepbreathandshakeitoff.
Stayconnectedtoyourpurpose.Youcan’tcontrolothers’moodswingsor
thewaystheydealwithnegativefeelings,butyoucancontrolyourown
energyandriseabove.Foraglimpseofwhatpeacedoesn’tlooklike,check
outsomeclipsofpopular,drama-filledrealityshows.Thesegiveusthegift
ofinspiringus,shallwesay,togoinanotherdirection.
Don’ttakeeveryoneelse’swordsandexpressionssoseriously.Your
acquaintance’sbitchyrestingfaceisn’tnecessarilytherebecauseshethinks
yousaidsomethingstupid,itcouldbebecausesheisthinkingaboutthe
fightshejusthadwithherboyfriend.Ormaybeyourcoworkerwasabit
snappyinheremailtodaybecauseshewasupsetafterjustlearningthatshe
lostthebidonthehouseshehadherheartseton.Whoknowswhatis
flittingthroughpeople’sminds?Wecan’t.Sotheonlythingtodoistolet
itallgowithoutoveranalyzing.
Youcanstillbestrong,andholdhealthyboundaries,yetkeepthemina
lovingandcompassionateway.Wejustneedtorealizethatpeopleare
wheretheyareontheirjourneys,andthey,too,experiencebumpsand
breakdownsontheirimperfectroadsoflife.Givethemspace,helpwhen
youcan,andstayfocusedonwhatiskindandbeautiful.
lifedetoxrecipeGiveyourselfsupportivefoodsthatcanhelpyoufeelgroundedintheswirloflifeandwhilebeingaroundotherpeople’senergies.Herearesomegreatrecipesforthis:
» NATURE’SCOMPLETEPROTEINSMOOTHIE(thispage).Thissmoothiecontainsveryspecialfortifyingingredientssuchasbeepollenandhempseeds.Itsuppliesyouwitheverythingfromcompleteproteins,antioxidants,enzymes,andBvitaminstoelectrolytes,free-radical-scavengingvitaminE,andmore.Drinkthisintheafternoonandhavemoreenergyfortherestofyourdaytostaystrongonyourlife’sjourney.
» NO-FILTER-NEEDED-SELFIESMOOTHIE(thispage).Youdoyou,andletyourinnerglowshinethrough.Youcan’tworryaboutwhatothersarethinking.Thissmoothieispackedwithmangoforglow-enhancingvitaminCandantioxidants,aswellashealthyomega-3fatsfromthechiaseeds,blood-cleansingturmeric,anddigestion-enhancingmint.
» BELLYFEELGOODSMOOTHIE(thispage).Sometimes,people’smeancommentsoractionsmakeyourstomachturn.Intheprocessoflettingitgo(becauseweknowit’sbetterforourhealthandenergy,notbecausewhattheysaidordidisokay),weneedtobesuretosupportourguthealth.Thissmoothiecontainspapaya,whichisfullofenzymesthatsupportgooddigestion;ginger,whichisalsoagreatdigestive;andpineapple,whichisfullofenzymesincludingbromelain,whichhelpstosootheandreduceinflammationandfurtherpromotesdigestion.Bellyfeelgoodindeed!
ClosingThoughtsonLifeMyviewsoflife,time,andpurposehavechangeddramaticallywiththe
passingofmyincrediblemother,Sally,onMarch29,2017.Shewasthe
onewhocarriedmeintolife,andhertransitionrockedmyworld.
AlthoughIknowononelevelthatweareallgoingtodie,shewassucha
strongforcethatwhenshemovedontothenextlife,itseemedsurreal.I
curledupnexttoherinthehospitalbedassheslowlytookherlastbreath.
Ifeelherlovingpresenceevenmoreinmylifethanwhenshewasinher
physicalbody.Somehow,herpassingpromptedmetoexperiencean
enormouspersonalexpansion,whatIcandescribeasa“crackingopen.”
enormouspersonalexpansion,whatIcandescribeasa“crackingopen.”
Myheartbegantotrulyunlockforthefirsttimeinmylife.
Lovefeelsmorepowerful.Morethananything,Inowtrulyrealizethat
ultimatelyloveisthethingthatmattersmost,andtheonlythingthatlasts.
I’vedoneintenseself-reflectionsincemymompassed,cleaningupthe
negativefeelingsIhadinsideofme,aswellasdispellingthestoriesand
triggersthatwerepresentinmylife.Imadeacommitmentthatgoing
forwardIwouldfocusonprojectingthemostpositiveenergyand
supportingeveryoneIcouldreachinadeeperway.
WhileItoyedwiththeideaofachildren’snutritionbookandseveral
otherprojects,thesubjectmatterofthisbookwastheonlythingthatfelt
authenticformetowriteaboutatthistime.
Beyondthemessinessoflife,underneathitall,thereisperfection.Our
truevalueisnotinwhatwedo,butitliesinourbeingconnectedto
ourselvesandothersandlivingfromourhearts.Nomatterwhatourouter
shell(body)lookslike,nomatterhowmuchorhowlittlemoneywehave,
orwhatweachieveordon’tinlife,ourlovabilityandvalidityisalways
intact.Assimpleasitsounds,it’sajourneytorealizethis.
Isincerelyhope,withgreatlove,thattheofferingofthisbookisof
assistancetoyouonyourpersonaljourney.Therearenolimitstothe
potentialweallhavetogrowinlove,connection,andjoy.It’sallthere
already,deepdowninsideofus,justwaitingtoawaken.
II
RecipesNowthatwe’vedelvedintothephilosophybehind“perfectlyimperfect”inPartI,it’stimetodigintosomedeliciousfood!Acceptingouramazingselves,justasweare,includesdetoxingblocksthatarephysical,emotional,andpsychological.Howweeatcansupporthealingonalltheselevels.Andalltheserecipesaredesignedtobecleansingandrejuvenatinginvariousways.
Furthermore,alloftheserecipesare:
» BASEDONWHOLEFOODS.Fromzucchinitoquinoa,workingfromscratchwithabevyof
nutrient-densewholefoodsiswhattheserecipesarebasedin.Thereareonlyafewexceptions,suchasperfectlyimperfectvegancheese,soyoucanenjoytheserecipesknowingyouaresupportingyourwholenesswithwholefoods!
» 100PERCENTPLANT-BASED.Plantfoodsarethemostnutrient-dense,nourishingfoodsonthe
planet,andonlyplantfoodscontaincleansingfiber!Whileyoudon’thavetobe100percentplant-basedifyouchoosenottobeatthistime,inthespiritofmymantra“Progress,notperfection,”theclosertoanallplant-baseddietyoueat,themorecleansedandlighterinyourbodyyouwillfeel,asyougainstrength,increasedenergy,beautifulskinandhair,andmorefocus.Besidestheastoundingnutritionofplantfoods,eatingplantbasedisacompassionate,lovingwayto
eatforourselvesandforMotherNature,ourenergy(whichabsorbsandintegrateswhatweeat),andourfellowanimals.
» 100PERCENTGLUTEN-FREE.Glutencanbedifficultformanytodigest,soallrecipesarefreeof
wheat,barley,andrye,aswellasproductsthatcontainthem,likeregularsoysauce.
» PROPERLYFOODCOMBINED.Properlycombiningyourfoodscanleadtomoreenergy;healthier,
moreglowingskin;aneasiertimelosingweightandslimmingdown;andmorementalclarity.Why?Becausedigestionisaveryenergy-intensiveprocess,andifwestrategicallymakedigestioneasieronourbodieswiththecombinationsoffoodsweeatatthesametime,wecanfreeuplargeamountsofourownvitalenergy.Forinstance,wedon’tcombinedenseproteins(likealmonds)inasaladwithsweetfruit(likeblueberries),becausethefruitdigestsmuchfasterthantheprotein,anditcouldgetstuckinyourstomach,creatingatrafficjamandtheensuingbloatthatfollows.Foralltheinformationonfoodcombiningyoucouldeverwant,pleasecheckoutmyfirstbook,TheBeautyDetoxSolution.Inthemeantime,restassuredthatallrecipesinthisbookareproperlyfoodcombined,soyouhavenothingtoworryabout.
HerearesomeotherthingsIwanttohighlightinthissection:
WhyOurRecipesContainNoGarlicandLimitedOnion
Thismaycomeasasurprisetomylong-termreaders,consideringthat
garlicandonionsarecitedassomeofmytop“beautyfoods”inmysecond
book,TheBeautyDetoxFoods,andmypriorrecipescontainedthesevery
ingredientssooften!Tobeclear,thesefoodshavedefinitelybeenshownto
havebenefitsforourphysicalhealth,includinggarlic’spositiveeffecton
cardiovascularhealth,andtheflavonoidantioxidantquercetinandvitamin
Efoundwithinonions.
I’mconstantlylearningmyself,andthemoreIgoalong,themoremy
workexpandsbeyondjustfoodsandtheirphysicaleffectonthebodytoa
holisticlifestyleapproachthatinvolvesourpsychological,mental,and
spiritualwellness.
InAyurvedicphilosophy,onionsandgarlicaredescribedaspromotinga
rajasictemperament,whichisahyperactive,restlessstate.WhenIstudied
yoga,Ilearnedthatsomegreatyogamasters,includingYogananda,
recommendedreducingthesefoodsinordertokeepthemindcalmerfor
meditation.AndwhenIwastravelinginIndia,IlearnedthattheJain
religionstrictlyforbidsconsumingonionsorgarlic.
Idecidedtogiveitatryandhavebeenpurposelyavoidinggarlicand
onionsinmyowndiet(exceptatrestaurants,wheretheysometimessneak
in!)andmyrecipes.Ifeelcalmeringeneralmyself,andsoIkeepfinding
waystoflavorfoodswithoutthem.Therearestillonionsinsomeofthese
recipes,whenIfeltitreallyaddedsomething,thoughItotallynixedthe
garlic.Youcantryeliminatingthemyourselfandseeifyounoticea
differenceinyourtemperament,increasedcalmness,andaneasiertime
goingdeeperinyourmeditations!
TheImportanceofWholeGrains
Itcanbeconfusingwhenthereareconflictingthingsyouhear,suchas
wholegrainsaregreatforyouand,ontheotherhand,youshouldavoidall
grains—evenintheirwholeform!It’sliterallytheoppositeadvicecoming
fromdifferentfactionsofexperts.Incaseslikethese,it’simportanttotake
astepbackandlookatthebiggerpicture.Firstofall,billionsaroundthe
worldlivelong,healthylivesonagrain-baseddiet.
IntheOkinawaCentenarianStudy,researchersfoundthatricewasa
dietarystaplebeforeWesterninfluencein1949.Afterthatpoint,however,
whenOkinawansbeganconsuminglessriceasaproportionoftheir
calories,theirhealthcollectivelydeclinedanddiseasebecamemore
prevalent.AndwhenaHarvardresearchteamstudiedmorethan110,000
healthymenandwomenforabouttwenty-fiveyears,theydiscoveredthat
thosewhoavoidedwholegrainsingeneralhadanincreasedriskofheart
disease.
Idorecommendincludinggluten-freewholegrains,suchasquinoaand
millet(whichareactuallybothseedsbuttreatedasgrains),brownrice,
oats,teff,andamaranthaspartofabalanceddiet.Suchgrainsareagreat
sourceofenergy,minerals,vitamins,andprotein.Ialsorecommend
avoidinggluten,whichisaproteinfoundinwheat,barley,andrye,asit
canbedifficultformanytodigestandleadtomoreseriousissuesinthose
withceliacdisease.
Often,whenonetriestoavoidgrains,theyendupgoingheavyon
animalprotein.Andweknowfromagreatbodyofresearchthatdietsthat
arehighinanimalfatandproteincorrelatestronglywithhigherratesof
disease,includingheartdiseaseandcanceroftheprostate,breast,and
colon.Excessiveanimalproteinputsaheavyburdenondigestion,whichis
energyexhaustiveandtaxestheliverandkidneys.Astudyinthejournal
CellMetabolismfoundthatapersonwithhighanimal-proteinconsumption
(meaningover20percentofcaloriescomefrommeat)isfourtimesmore
likelytodiefromcancer,asimilarratetothatofcigarettesmokers.
Ultimately,mygoalisnottopreachor“win”anykindofargumentor
debatewithproponentsofhigheranimal-food-baseddiets.Eachofusmust
listentoourownbodiesandheartsandwhatwefeelistrueandbest.My
intentionforthisdiscussionissimplytoofferhowIfeel—thatawhole
food,plant-baseddietincludingvegetables,fruit,nuts,seeds,legumes,and
gluten-freegrainsisabeautifulandpowerfullyrejuvenatingwaytosupport
ourhighesthealthandvitality.
OrganicSoyIsOkayinModeration
Soybeanshavebeenconsumedbyhumansforthousandsofyears.They
originatedinSoutheastAsiaandwerefirstdomesticatedbyChinesefarmers
about1100BC.TheystartedtobegrowninJapanandothercountriesby
thefirstcenturyADandhavebeenamainstayinmanyAsianculturessince
then.
Soybeansarearichsourceofprotein,yieldingmoreproteinperacreof
landthananyothercrop.Soybeansarealsohighinmineralslikeiron,
manganese,phosphorus,copper,potassium,magnesium,zinc,selenium,and
calcium.Theyareabundantinessentialvitamins,includingriboflavin,
folate,vitaminB6,vitaminK,thiamin,andvitaminC.Evenamongplant
foods,soybeansareoneofthehighestsourcesoffiberavailable.
Whenweconsumesoy,itabsolutelymustbeorganicandnon-GMOto
preventfurthercontaminationofourfoodsupplybygeneticallymodified
organisms.Wholesoyfoodsarethekindswecanconsume(aslongasyou
don’thaveasoyallergy,ofcourse),whichareminimallyprocessed,sothey
retainthemostnutritionalbenefits.Wholesoyoptionsincludetofuand
edamame,aswellastempeh,miso,andnatto,madeoffermentedcooked
soybeans.Tamari,agluten-freesoysaucewhichistheliquidby-product
thatformswhenmakingmisopaste,isalsookaytoconsume.Whatwe
mustavoidarehighlyprocessedsoyproducts,suchastheonesincludedin
junkfood,likesoyproteinisolates,soybeanoil,andsoon.
InTheBeautyDetoxSolution,Irecommendedconsumingtempehand
misoinmoderation.Sowhatchangedfrommyfirstbooktonow,andwhy
amIokaywithconsumingmoretofu,whichisnotaprocessedformofsoy,
yetstillnotoneofmyoriginalfermentedforms?Becauseofnewerresearch
andinvestigatingthevalidityoftheanti-soyinformation.
Soyhasbeenaccusedofcontainingestrogen.Itdoesn’t;soycontains
phytoestrogens,whicharehealthycompoundsfoundinotherantioxidant-
richplantfoods.(Dairymilkdoescontainrealestrogen,however.)
Anotherpopularmythisthatsoynegativelyalterssexhormonesinmen,
contributingtothedreaded“manboobs.”However,inseveralstudies
examiningsoyproteinorisoflavonesupplementation,therewereno
significantchangesintestosterone,freetestosterone,estrogen,sex-
hormone-bindingglobulinprotein,orsemenqualityofthemenstudied.
Okay,okay—butwhataboutsoy’snegativeeffectsonthyroidor,worse,
cancer?InoneextensiveresearchsummarypublishedinthejournalThyroid
thatanalyzedtheresultsoffourteenclinicaltrials,itwasconcludedthatin
healthy,iodine-repleteindividuals,neithersoyfoodsnorisoflavones
adverselyaffectthyroidfunction.
Therehasbeenbackandforthontheconnectionbetweensoyandbreast
cancer,butarecent,sizablestudyinvolvingover6,200womenwithbreast
cancerbetween1995and2015has“putthatargumenttorest,”according
toDr.OmerKucuk,amedicaloncologistatEmoryUniversity’sWinship
CancerInstitute,whohasstudiedsoyisoflavones.Infact,the2017study,
publishedinthejournalCancer,foundthatsoywasactuallyassociatedwith
adecreasedriskofdeathrelatedtobreastcancer.
TherearetwotothreedailyservingsofsoyinthetraditionalJapanese
diet,delivering25to50milligramsofisoflavones(phytoestrogens)perday,
whichappearstohaveprotectivebenefits,accordingtoresearchpublished
intheAmericanJournalofClinicalNutrition.
Overall,anentirebookcouldbewrittendispellingthemanymyths
aboutsoy.Ofcourse,thatdoesn’tmeanI’mnotconcernedaboutGMO
soy(whichisrampantandshouldbeavoided),orhighlyprocessedsoy
foods(alsopopularandtobeavoided).Mypositionisnowsimplythat
someorganic,whole,soy-basedfoodscanbeapartofahealthydiet.
ChooseOrganicWheneverPossible!
Choosingorganicissuperimportantforourtruehealth,aswellastheentire
planet.Inordertobeourmosthealthy,radiant,beautiful,andenergetic
selves,weneedtoavoidexposuretotoxicchemicals.Nonorganic
agricultureusesbillionsofpoundsofchemicalpesticidesandherbicides
annually.
Besides,organicallygrownfoodsaremoreflavorfulandcontainmore
nutrients,includingmorevitamins,minerals,enzymes,andmicronutrients,
thancommerciallygrownfoods.TheJournalofAlternativeandComplementary
Medicineconductedareviewofforty-onepublishedstudiescomparingthe
nutritionalvalueoforganicallygrownandconventionallygrownfruits,
vegetables,andgrains,andconcludedthattherearesignificantlymoreof
certainnutrients,includingiron,vitaminC,phosphorus,andmagnesium,in
organicfoodscrops.
Organicfoodsalsocannotbetamperedwithforgeneticengineering(GE)
ormadeintoGMOfoods,ofwhichwefullyunderstandthedetrimental
andlong-termrepercussions.
Choosingorganicisalsothebestthingtodotosupportfarmingthatisin
harmonywithnature,whichincludescroprotationforhealthiersoil,more
biodiversity,andbettersupportforthelargerecosystem.Ithelpstoreduce
pollutionandprotectsourwaterandsoilfromagriculturalchemicals,
pesticides,andfertilizersthatcontaminateourenvironmentandallthe
otherspeciesthatalsocallEarththeirhomeaswell.
Ifbudgetisanoption,pleaseconsulttheEnvironmentalWorking
Group’s(www.ewg.org)listoftheDirtyDozenandtheCleanFifteenfor
guidanceonthemostimportantfoodstoputyourdollarstoward.
FREQUENTLYUSEDINGREDIENTSANDWHERETOFINDTHEM
Someingredientsusedinourrecipesmightbelessfamiliar.Iwanttobe
suretohighlighttheminthissectionsoyoucanstartfeelingcomfortable
(i.e.,becomefriends!)withthem.Iincludesomeinformationonwhythey
arespecialandtipsonwheretofindthemforyourownkitchen.
ACAI.Acaiberriesaresuperhighinantioxidants,vitaminC,detoxifying
fiber,andmineralssuchaspotassiumandcalcium,andarenaturallysugar-
free.Acaicanbepurchasedinsmoothiepacketsinthefrozen-fruitsection.
Myfavoritebrand,whichI’vebeenusingforyears,istheSambazon
unsweetenedvariety.
ALMONDBUTTER.Almondsareanexcellentbeautyfood,fullofminerals,
antioxidants,vitaminE,andprotein.Youcanfindalmondbutterinthe
nut-buttersectionofmarkets,orevenmadefreshatyourlocal
supermarket!
ALMONDFLOUR.Thisgluten-freeflourishighinfiberandprotein,which
benefitsdigestionandhealthyweightloss.Italsopromoteshearthealthand
energylevels,andcanbefoundinthebakingsectionwithotherfloursor
online.
ALMONDMILK.AgreatsourceofcalciumandvitaminE.Madefromblending
themightyalmondwithwaterandthensqueezingoutthepulp,itreduces
bloodpressure,strengthensmuscles,andimproveskidneyhealth.Itiseasy
toprepareyourself(seethispage)ortosourceatagrocerystoreinthe
milkssection.
ALOEJUICE.Sourcedfromthesuperresilient,beautifulaloeplant,thisjuiceis
extremelyhydratingandhighlyalkaline.Itimprovesliverfunctionandaids
inriddingthebodyoftoxicwaste.Italsocontainsenzymesthathelpbreak
downfatsandsugarstoimprovedigestion.Aloejuicecanbefoundata
healthmarketoronline.
ANISEEDS.Theseseedsaresimilarinflavortolicoricerootandregulateblood
sugar,blockthegrowthoffungusandbacteria,andhavebeenused
medicinallytoaidindigestiveandhormonalproblems.Aniseedscanbe
foundinthespicesectionofmarketsoronline.
ARROWROOTPOWDER.Thisrootstarchactsasathickenerandisanimportant
ingredientingluten-freebakingrecipes.Ithasbeenknowntoboost
immunefunctionandfightfoodborneallergens.Youcanfindthisinthe
bakingsectionofyourlocalhealthfoodstoreoronline.
ASHWAGANDHA.Thisisapowerfulrejuvenatingherbthathastheabilityto
relievestressandprotectbraincellsagainsttheeffectsofourfast-paced
lifestyle.What’sevenmorespecialaboutashwagandhaisthatitdoesnot
actasastimulant.Thisherbcanmosteasilybesourcedathealthfood
marketsoronline.Alongwithotherherbs,it’simportanttosourceonly
organic.
BEEPOLLEN.Beepollenisapproximately25percentcompletebioavailable
protein(50percentmoreproteinbyweightthanbeef).Inaddition,bee
pollenprovidesmorethanadozenvitamins,includingBvitamins,twenty-
eightminerals,enzymesorcoenzymes,beneficialfattyacids,and
antioxidants.Thebestplacetogetbeepollenisfromalocal,ethical
beekeeperwhotreatshisorherbeeswithloveandcare!
BLACKPEPPER.SeeFreshlygroundblackpepper(versuspreground).
BROWNRICEFLOUR.Thisflourisanutritious,naturallygluten-freealternative
towhiteflour.Itisrichiniron,fiber,vitaminB,manganese,andprotein.If
youhavenotyettriedbrownriceflour,youwillfindithasafuller,nuttier
flavorthanwheatflour.Itcanbefoundatyourlocalhealthfoodstorein
thebakingsection.
CACAO.Cacaoistherawformofthecacaobean,whichislessprocessed—
andhaspowerfulantioxidanteffectsandhealthbenefits.Cacaoalso
containsanandamide,aneurotransmittercalledthe“blissmolecule.”You
maychoosetopurchasecacaoatanyhealthfoodstoreoronline.Besureto
sourceorganic!
CARDAMOM.Thisspiceisexcellentformuscleandjointpainand
gastrointestinaldisorders.Theoilsandbiochemicalsincardamomarealso
extremelydetoxifying.Youcanfindpodsaswellasgroundcardamomin
thespicesection.Forourrecipeshere,weareusingground.
CASHEWS.Cashewsareahealthysourceofdietaryfat,whichmeansthey
promotehearthealthandlowerbadcholesterol.Theyarealsohighin
magnesium,whichaidsinthedevelopmentofmuscles,bones,andorgans.
Youcanfindtheminthenutsandseedssectionofmarkets.
CHIASEEDS.Chiaseedsanincredible,cleansourceofomega-3fattyacids.
Theyhaveexcellentcleansinganddetoxifyingproperties,aswellasthe
abilitytohelpmaintainbloodsugarlevelsandaidinweightloss.Theyalso
offerprotein,antioxidants,vitamins,andavarietyofminerals,likecalcium.
Youcanfindchiaseedsatmanymarketstodayinthenutsandseeds
sectionoronline.
CINNAMON.Cinnamonisapotentrejuvenatingspicethatcanboost
metabolism,helpstabilizebloodsugar,curesugarcravingsbetweenmeals,
andcontrolbloodsugarlevels.Itisfullofantioxidantsthatprotectthe
bodyfromoxidativedamageandreduceinflammation.Youcanfind
cinnamoninthespicesection.
COCONUTFLAKES.Coconutflakesareagreattoppingthatcreateacrunchy
textureandcontainasmallamountofphosphorus,iron,carbs,andprotein.
Youcansourcetheminthebakingsectionofmarketsoronline.Lookfor
unsweetenedvarieties.
COCONUTMILK.Thisrich,fattyplantmilkderivesfromtheamazingcoconut.
Itcontainsbeneficialfattyacidssuchaslauricacid,whichhelpincrease
energylevelsandlowerbloodpressure.Itsmedium-chaintriglycerideshelp
provideenergyandburnfat.Youcanfindcoconutmilkinthemilks
section,intheaislewithothercartonsofplantmilks,orintheAsian
sectionofgrocerystores.
COCONUTNECTAR.Thissweetsyrupcontainsuptoseventeenaminoacids,an
abundanceofminerals,andvitaminsBandC.Itisalsolowonthe
glycemicindexandverylowinfructoseincomparisontootherliquid
sweeteners(suchasagave).Youcanfindcoconutnectarinthegrocery
store(lookintheaislewithothersyrupsandhoney)oronline.
COCONUTOIL.Thisoilisexcellentforhigh-heatcookingasithasahigher
smokepoint,meaningitretainsitsintegrityathighertemperatures,and
won’tbreakdownandcreatefreeradicals.Itcanevenboostdigestionand
energyasitcontainsshort-andmedium-chainfattyacids.Youcanfinditat
thegrocerystorenexttoothercookingoils.Lookforunrefined,virgin,
organicvarieties.
COCONUTSUGAR.Thisisagreatalternativetowhitegranulatedsugarbecause
itismuchlowerontheglycemicindex.Itispackedwithvitamins,
minerals,andphytonutrientsandcanbefoundatyourlocalhealthfood
storenexttotheothersugars.
COCONUTYOGURT.Thisdairy-freealternativeispackedwithprobiotics
(though,aswithallyogurts,itdoesnotreplaceanexcellentprobiotics
supplement)andisagreatsourceofbone-buildingcalcium.Youcanfindit
intherefrigeratedyogurtsection.
CORIANDER.Theessentialoilsofborneolandlinaloolincorianderhelpto
promotedigestionandproperliverfunction.Ayurvedaalsobelievesitis
beneficialincreatingbeautifulskinandhealthyhair.Youcanfindground
corianderinthespicesectionofthemarket.
CRANBERRIES.Cranberriesactasanaturaldiureticbystimulatingyourkidneys
toflushexcessivefluidsoutofyourbody,therebyhelpingtoprevent
bloatingandexcesswaterweight.Thisberryisalsofullofantioxidants.For
thetwowayscranberriesareusedintheserecipes,youcansourcethem
driedinthedriedfruitaisleorbulkbins,andalsofrozeninthefrozenfruit
section.
CUMIN.AccordingtoAyurveda,cuminisanexcellentspiceforimproving
digestionandeliminatingtoxins.Youcanfindgroundcumininthespice
section.Wholecuminseedscanalsobesourcedinthespiceaisle,though
theyareabitmorerare,andcanalsobefoundonline.
DATES.Medjooldatesareagreatsourceoffiber,calcium,andarealsorich
incopper,animportantmineralthatthebodyusestohelpabsorbiron,
formcollagenandredbloodcells,createahealthynervoussystem,and
generateenergy.Datescanbefoundinthedried-fruitaisleofmarketsor,
sometimes,intheproducesection.
FIGS.Thetinyseedsoffigsarepackedwithnutrientsthathelpcleansethe
digestivetractoftoxinsandmucus.Excessmucusinthedigestivetract
preventsyourbodyfromabsorbingvitalnutrients,sointegratingfigsisa
must!Figscanbefoundinthedried-fruitsectionofmarketsoronline.
FLAXOIL.Thisoilispackedwithhealthyomega-3sandfattyacidsthat
promotehearthealth,improvemood,anddecreaseinflammation.Flaxoil
canquicklyoxidizeandneedstoberefrigerated.Youcanfinditatyour
localhealthfoodstoreintherefrigeratedsection.
FRESHLYGROUNDBLACKPEPPER.Freshlygroundblackpepperaidsinhealthy
digestionbecauseitincreasesthehydrochloricacidinthestomach.Itis
preferabletogetapeppergrinderandgrindyourpeppercornsfreshinto
recipesformoreflavor,andtopreventthenaturaloilsfromgoingrancid.
Checkoutpeppergrindersandpeppercornsathome-goodsstoresand
groceries.
GARBANZOBEANFLOUR(AKACHICKPEAFLOUR).Thisexcellentgluten-freeflouris
madefromgroundchickpeasandishighinprotein,fiber,andiron.Itacts
asanexcellentbinderinrecipes,eliminatingtheneedforprocessedegg
replacers.It’sinexpensiveandessentialtomakeallthesedeliciousPerfectly
Imperfectrecipes!Lookforgarbanzobeanflourinthebakingsectionof
markets;ifyouhavetroublesourcingitlocally,youcanalwaysorderit
online.
GOJIBERRIES.Thisrenownedberryispackedwithantioxidants,Bvitamins,
andpolysaccharides,haseighteenkindsofaminoacids,andisarichsource
ofpotassiumandfiber.Theberriescontainadaptogensthatincreaseour
resistancetostress,anxiety,andfatigue.Youcanfindgojiberriesatyour
localhealthfoodstoreorinAsianmarkets.It’sfuntogotoChinatownto
findgojiberries!
GUARGUM.Thisgluten-freeandveganpowderismadefromguarbeansand
isusedforthickeningandstabilizingingredientsingluten-freebaking.Itis
alsolowincaloriesandhighinfiber.Itisagreatalternativetoother
emulsifyingagentssuchascarrageenan.Youcanfindthisingredientinthe
bakingsectionofahealthfoodstore.
HEMPMILK.Hempmilkismadefromtheseedsofthehempplantandisa
fantasticplant-basedmilktorotatein.Hempcontainsskin-,heart-,and
brain-supportingomega-3fattyacids,protein,vitamins,andmineralssuch
aszinc.Youcanfinditinthemilkssectionofthemarket,ortrymaking
yourown(seethispage).
HEMPSEEDS.Hempseedsareanincrediblerejuvenationfood.Theyarea
perfectblendofeasilydigestedprotein,essentialomega-3fats,gamma
linolenicacid(GLA),antioxidants,fiber,iron,calcium,zinc,carotene,and
vitamins.Hempseedsareusuallyfoundinthenutsandseedssectionatthe
marketorsometimesinthesupplementsection,ortheycanbesourced
online.
KELPNOODLES.Thissea-vegetable-basednoodleisvirtuallycalorie-freeandis
anamazingall-veggienoodlereplacement.ItcontainsvitaminsAandC,as
wellastheBvitaminsandmineralslikemagnesium,calcium,zinc,and
iron.Kelpnoodlesarefoundsuspendedinwaterinlittlebagsinthe
refrigeratedsectionofhealthfoodmarkets,orlookonline.
LEMONS.Lemonsareoneofthemostdetoxifyingfoodsaround.They
containvitaminCandenzymesthatboosttheliver’sfunctionandtissue
regeneration,whichiskeyforcleansingtheliver,ourmaindetoxifying
organ.Youcanfindlemonsatthegrocerystoreor,dependingwhereyou
live,atyourlocalfarmers’market.
MAPLESYRUP.Thissyrupcontainspolyphenolantioxidantsandaddsarich,
sweettaste.Itislowerontheglycemicindexthanwhitegranulatedsugar
oragave.Youcanfindthissyrupintheaislewiththesweeteners.Besure
tosourcepuremaplesyrupoveronesmixedwithinferiorsweetenerslike
high-fructosecornsyrup!
MILLET.Thisincrediblynutritious,fortifyinggrainistechnicallyaseed.It
containsagreatdealofaminoacidstobuildproteininthebody.Italso
containstheimportantnutrientsofmanganese,magnesium,calcium,zinc,
iron,Bvitamins,vitaminsEandK,andfiber.Youcanfindmilletinthe
bulksectionwiththegrains,orinbagsinthegrainandbeansaisle.
MISOPASTE.Misoisanutritious,rejuvenatingfoodthatcontainsprobiotics
andantioxidantsthatpromoteimmunityandbalancegutbacteria.Thetwo
formsweuseintheserecipesarewhitemiso,whichismadefromsoybeans
thathavebeenfermentedalongwithrice,andredmiso,whichhasalonger
fermentationperiod.Misocanbefoundintherefrigeratedsectionofhealth
foodstoresandatAsianmarkets.
NORISEAWEED.Noriisatypeofseaweedthatismadeintohigh-mineral,
virtuallycalorie-freesheetsthatcanbeusedtorollsushiorasthebasefor
simplelittlewraps(liketheAnandaBurritoinTheBeautyDetoxSolution).It
ispackedwithBvitaminsandiodine,calcium,andiron.Noricanbefound
intheAsiansectionathealthfoodstoresoronline.
NUTRITIONALYEAST.Theseyellowflakesboastanextremelyrichsourceof
easilyassimilatedaminoacidstocreateproteininyourbody,overfourteen
keyminerals,andseventeenvitamins,includingtheBvitamins.Itisoften
fortifiedwithB12,whichhelpstocreatestronghair,nails,andskin,and
fightfatigue.Youcanfindnutritionalyeastinthebinsorsupplementaisle
atyourlocalhealthfoodstoreoronline.
OATS.SeeQuick-cookingoats;Steel-cutoats.
ORGANICSOYCRUMBLES.Organicsoycrumblesaregreatfortransitioningthe
dietfromanimalproteintoplantproteinastheyhaveaheartytextureand
arehighinprotein.Besuretosourceallofyoursoyproductsasorganic
andnon-GMO.Youcanfindsoycrumblesalongsidetofuinthe
refrigeratedsectionofthemarket,whichissometimeslabeledthe“Meat
Alternatives”section.
PUMPKINSEEDS.Theseseedsareanexcellentsourceofzinc,sulfur,and
vitaminA.Theyarealsoarichsourceofessentialfattyacidsandcell-
protectingvitaminsC,E,andK.Pumpkinseedssupplyagoodamountof
protein,alongwithmagnesium,calcium,phosphorus,manganese,copper,
andiron.Youcanfindtheminthenutsandseedssection.
QUICK-COOKINGOATS.Theseareanexcellentsourceofapowerfulfibercalled
beta-glucan,whichhelpsreducebloodsugarandcholesterollevels.Oats
arepackedwithmineralsandvitaminssuchaszinc,iron,andfolate!While
long-cookingsteel-cutoatsareagreatcomplex,energizingfuelsource,
quick-cookingoatsareperfectforacrunchiertextureincertainrecipes,
suchasourWholesomeBananaCrisp(thispage).Youcanfindquick-
cookingoatsinthebulksectionorinthecerealaisle.
QUINOA.Quinoaisstrengtheningwithoutbeingheavyordense.Itisagreat
sourceofproteinandcontainsallnineessentialaminoacids.Italsohappens
tobegluten-free,anti-inflammatory,andhighinminerals.Thisgrain-like
seedcanbefoundinthebulksectionorintheaislewiththericeandpasta.
RAWAPPLECIDERVINEGAR(ACV).Thisisaliverandlymphatictonicthatcanhelp
detoxyourbody.Itnotonlyhelpstobalanceyourbody’spH,butitalso
supportselimination,lymphaticdrainage,andlowerbloodsugarlevels.The
bestapplecidervinegarshouldbemadefromcertifiedorganicapplesand
sourcedraw.Itcaneasilybefoundathealthfoodstoresintheoiland
vinegarsection.
SEASALT.Seasaltisminimallyprocessed,soitsabundanceofdozensoftrace
mineralsremainsintactanditispreferableoverdenaturedtablesalt.Look
forseasaltinthespicesection.
SESAMEOIL.InAyurvedicphilosophy,sesameseedoilisconsideredoneof
themostpowerfullywarmingoils,helpingtoboostcirculationand
metabolism.However,sesameseedoilisarich,concentratedsourceof
omega-6fats,whichmostofusgettoomuchof,soweusethisoil
sparingly.LookforsesameoilalongsideotheroilsorintheAsiansectionat
grocerystores.
SESAMESEEDS.Thesetinyseedsareamazingstorehousesofantioxidants,as
wellasarichsourceofvitaminsandminerals,includingzinc,magnesium,
phosphorus,iron,calcium,andvitaminsBandE.Sesameseedscanbe
sourcedinthenutsandseedssectionofmarketsoronline.
SORGHUMFLOUR.ThisflouroriginatedinAfricathousandsofyearsago,and
sorghumisthefifthmostimportantcerealcropintheworld.Sorghum
flour,animportantcomponentoftheKSGluten-FreeFlourMix(this
page),isgluten-free,non-GMO,andlowontheglycemicindex,which
makesiteasilydigestibleandhelpsbalancebloodsugarandfight
inflammation.Itcontainsprotein,iron,fiber,andantioxidants,andcreates
slower,moresustainedenergyburn-off.Lookforitinthebakingsectionof
markets,wheregluten-freeproductsarebecomingmoreprevalent,or
online.
SPIRULINA.Spirulinaisapowerfulrejuvenatingfoodthathelpsusrestoreour
hairandskinhealth,improvesbrainfunction,andboostsimmunityand
overallhealth.Spirulinaisoneofthemostcompletefoodsourcesinthe
world,withoveronehundrednutrientsandgreaterthan60percentprotein
content.Youcansourcespirulinaonlineorinthesupplementor
superfoodssectionofahealthfoodstore.
STEEL-CUTOATS.Steel-cutoatsareminimallyprocessed,beingcutafewtimes
butnotprecooked.Assuch,theytendtoretainahigheramountofprotein
andfiber,andprovidelong-burningenergy.Theysupply7gramsofprotein
per¼cupserving,aswellasfiber,iron,andBvitamins.Steel-cutoatscan
befoundingrocerystoresinthecerealaisleorinthebulksection.
SUNFLOWERSEEDS.TheseseedsarehighinvitaminE,whichridsthebodyof
freeradicalsthatcausecellulardamage.Theyalsocontainselenium,which
promotesDNArepair.Youcansourcesunflowerseedsinthenutsand
seedssectionorinthebulksection.
TAHINI.Tahiniismadefromsesameseeds,whichprovidebothhealthyfats
andessentialaminoacids—thebuildingblocksofprotein.Tahinialso
providesvitaminE,Bvitamins,traceminerals,andfattyacids.Youwill
alsoreceiveyourdailycopper—neededtomaintainnerve,bone,and
metabolichealth.Lookfortahiniinthenut-buttersectionofthemarket.
TAMARI.Thisisagluten-freepremiumsoysaucethathasmorenutrientsand
proteinbecauseofthewayitisfermented.YoucanfinditatAsian
markets,aswellasnexttothetraditionalsoysaucesatthegrocerystore.
TAPIOCAFLOUR.Thisflourhelpsboostenergylevelsandishighiniron,which
increasescirculation.Itisagreatsourceofgluten-freefiber,whichalso
promoteshealthydigestion.Itcanbefoundatyourlocalhealthfoodstore
inthebakingsectionor,ifyouhaveanytroublefindingitthere,online.
TEFFFLOUR.Teffisawonderfulgluten-freegrainthatisfortifyingand
containsagooddealofprotein.Italsocontainsfiberandmineralssuchas
iron,calcium,andmanganese.ItisanimportantingredientinourKS
Gluten-FreeFlourMix(thispage),andisalsousedtomakegluten-free
wraps.Youcanfindthisinthebakingsectionatyourlocalhealthfood
storeoronline.
TEMPEH,NON-GMOORGANIC.Tempehisavitality-supportingfermentedformof
soythatissuperhighinproteinandmoreeasilydigestedandassimilated.It
canbefoundintherefrigeratedsectionofmarkets,nexttotofuand
sometimesmeat,orsometimesinasectionlabeled“MeatAlternatives.”
TOFU,NON-GMOORGANIC.Tofuisanexcellentsourceofplant-basedprotein,
containingallnineessentialaminoacidsaswellasvariousminerals.For
moreinformationonorganicsoy,seethispage.Youcanfindtofuinthe
refrigeratedsection.Itisessentialtopurchaseonlytofuthatislabelednon-
GMOandorganic.
TURMERIC.Thispowerfulfortifyingspiceisanti-inflammatory,duetoa
compounditcontainscalledcurcumin.Ithelpstoprotectourcellular
integrity,cleansetheblood,andcreatehealthybloodflow,whichinturn
givesusglowingskin.Youcanfindgroundturmeric,whichiswhatis
calledforintheserecipes,inthespicesectionofthemarket.
VANILLAEXTRACT.Vanillaextractissourcedfromvanillabeans,whichare
growninavine-likeplantthatclimbsuptrees.Itcontainsantioxidantsthat
protectthebodyandreduceinflammation.Youcanfindvanillaextractin
thebakingsection.
VEGANCHEESE.Vegancheesecanbemadefrompeaprotein,soy,nuts,seeds,
vegetableoils,nutritionalyeast,orflours.Whileitisprocessedandisnota
wholefood,itisstillanexcellenttransitionfoodthatcanbeenjoyed
occasionallyasadairyreplacementy.BrandssuchasDaiyaorFollowYour
Heartarebecomingmoreavailableinthedairysectionofthegrocerystore.
VEGANPROTEINPOWDER.Veganproteinpowderisasuperioroptionoverother
varieties,asitiseasytodigestandassimilate.Ipersonallyrecommendonly
high-qualitynon-GMO,organic,plant-basedoptions.Lookforveganor
plant-basedproteinpowdersinthesupplementsectionofhealthfoodstores
andalsoonline.
YOUNGCOCONUT.Somekeynutrientscontainedincoconutarelauricacid,
iron,potassium,magnesium,andcalcium.Potassiumisanelectrolytethat
helpstofacilitatecellularcleansingandisabouttwiceasconcentratedin
coconutwaterasinabanana.Youcanbuyyoungcoconuts,whichcontain
theirnaturalmeatandwater,intheproducesectionofhealthfoodstoresor
inAsianmarkets.
Acknowledgments
Thegreatestgratitudegoestomyincrediblefriendandeditor,GaryJansen.
Gary,thankyousomuchforhelpingmeorganizemyideas,guidingthis
booktohowitistoday,believingstronglyinmeandmywork,andontop
ofallthat,simplybeingaclosefriendwhoIlovesomuch.Ihavethe
deepestrespectforyourbrillianceandbright,sensitivespirit.Youarethe
best!Thankyou,thankyou.
AndanenormousroundofthankstoAaronWehner,DianaBaroni,
TammyBlake,ChristinaFoxley,BrianneSperber,PatriciaShaw,Jennifer
Wang,MarysarahQuinn,StephanieHuntwork,AshleyHong,Heather
Williamson,andalltheotheramazingmembersontheHarmonyPenguin
RandomHouseteam,foryourcollaborationandbeliefinme,andfor
bringingthisbookoutintotheworld.
InfinitegratitudegoestomySollunateam,especiallyJohnPisani,my
long-termbusinesspartner.John,thankyouforbeingarockofsupport,
love,andwisdom,always.Iloveyouback.AndthankyoutomyGoddess
teammembers,especiallyKatelynHughes(akaEarthMama),for
embodyingthelight,love,andmissioninaction.Andtoalltherestofmy
belovedteam.Oursacredcircleissomagical.
Hugethank-youtoToddRubinsteinforsogenerouslyofferingupyour
beautifulAppleCreekRanchforourteamtocampoutandshootallthese
photos.ThankyoutoDiegoSaenzforsolovinglyanddiligentlyhelping
metestalltheserecipes!ThankyoutoYlvaErevall,mylongtimedear
friendandphotographerextraordinairewhoshotthecoverandmanyof
thesephotos,aswellasVictoriaWallHarris,forshootingsomeofthe
thesephotos,aswellasVictoriaWallHarris,forshootingsomeofthe
othergreatshotsthatlinethesepages.
Therearenotenoughwordstothankmyvillage.Thankyou—sending
somuchlovetoyou,Dad/Lolo.Iamsogratefultoyouforbeingsuchan
amazingfather,andforustohavethisspecialtimetogetherwhereyouget
toseeEEeveryday.Whatablessing.AndMom,inthespiritworld,Ifeel
yourloveeverydayandloveyoumorethanever.Thankyou,Laura
Pringle,dearfriendandsoulsisterwhoheldthespaceandhelpedmereally
connectbackwithmyself,andwhoalsoprovidedsomeinputforthisbook.
YouareamazingandIloveyou!AndTita,foryourlovingandpatient
presence,andformaintainingourhomeduringthiswholebookprocess
andMom’spassing,aswellasAuntieandallmydearMamaandother
friends.EspeciallyMaki,Esther,Kela,andAni.AndJustinCavaJones,for
inspiringmewithyourlifeandteachings.Thankyou,Mick,forsharingan
amazingpartofthejourneytogether,andforbeingagreatco-parentand
dad.Iloveyoualways.
Last,butnotleast,infinitegratitudetoBubby,mylittleangelprince.
Youaresuchapowerful,delicious,joyfulteachertome,andIloveyou
beyondwords.
WeareallpartoftheOneSpirit.
—ParamahansaYogananda
AbouttheAuthor
KimberlySnyderisthefounderofSolluna,aholisticlifestylebrand,leader
ofthe#FeelGoodMovement,andthemulti-timeNewYorkTimes
bestsellingauthoroftheBeautyDetoxbookseriesandofRadicalBeauty,
cowrittenwithDeepakChopra.
Anin-demandworldwidespeaker,Snyderalsohoststhetop-ratedFeel
GoodwithKimberlySnyderpodcast,whichairsonthePodcastOnenetwork.
In2018,sheopenedtheSollunaorganicjuiceandsmoothiebaratthe
iconicFourSeasonsHotelinBeverlyHills,LosAngeles.
Acertifiednutritionist,Snyderhasworkedwiththeentertainment
industries’topcelebrities,includingDrewBarrymore,KerryWashington,
ReeseWitherspoon,andChanningTatum,amongmanyothers.Ahighly
sought-afterlifestyle-and-wellnessexpert,Snyderhasbeenfeaturedin
mediaoutletsthatincludeEllen,Today,TheDr.OzShow,theNewYork
Times,Vogue,VanityFair,theWallStreetJournal,Elle,andInStyle.Sheisa
memberoftheWellnessCouncilforWell+Goodandwasnamedoneof
thetop“results-orientednutritionists”byVogue.
SnyderisamemberoftheBoardofAdvisorsforVisionaryWomen,a
nonprofitorganizationthatsupportstheempowermentofwomen.Shealso
workswiththeSeedsofHopecharity,whichfocusesonbuilding
sustainablevegetablegardensinLosAngelespublicschools.
AftergraduatingmagnacumlaudefromGeorgetownUniversity,Snyder
didn’tchooseanordinarypath.Instead,sheembarkedonathree-yearsolo
didn’tchooseanordinarypath.Instead,sheembarkedonathree-yearsolo
journeyspanningmorethanfiftycountries.Thisexposedhertoawide
rangeofhealth-and-beautymodalities,conventionalandunconventional
teachers,andworldviewsfromdifferentcultures.Thisexperienceinspired
herlife’sjourneyintowellness.
Shecontinuedherstudiesatvariousotherlocations,includingthe
AmericanUniversityofComplementaryMedicine,whereshecompleteda
four-yearAyurvedicpractitionerprogram.
ApassionatepractitionerofKriyaYogameditation,worldadventurer,
andmama,Snyderhasdedicatedherlifetoinspiringandhelpingothers
realizeamorejoyfullifebyembracingwhotheyarethroughallthecycles
oftheirlives.
ParamahansaYogananda’ssite(myguruandthemeditationIpractice):yogananda-srf.org.
Gary’samazingspiritualbooksandlectureinfo:garyjansen.com.
Laura’sintuitivecoachingandworkshops:laurapringle.com.
OurmissionatSollunaistohelpyoudevelopalifestylethatpromoteshealth,wholeness,self-acceptance,healing,andinclusionforall.
Solluna,aunitingofthesunandmoon,meanslivinginharmonywiththerhythmsofMotherNaturewhileembracingallthecyclesoflife-thehighsandlowsandallthemomentsin-between.
WeareindividualsandweareOne.Asacommunity,wemeetoneanotherwhereweareinlife.Throughourmessaging,products,practices,andthe#FEELGOODMOVEMENT,wearededicatedtoempoweringyouinrealizingamorejoyfullifebyembracingyourselfandyourdreams.
SOLLUNAPRINCIPLES
UnconditionalLove
AcceptanceandCompassion
SoftandGentleisPowerfulwithClarityServicetoAll
NonjudgmentofSelfandOthersEveryone'sJourneyisUniqueBeautyandAppreciation
Oneness
THE#FEELGOODMOVEMENT
FEELINGGOODisnotabouthavingapicture-perfectlifewithaflawlessbody,job,family,andsoon.That'salloutsidestuffWecanhavethosethingsandstillfeeldeeplyunhappy.Soit'snotaboutwhatwehave,butratherfindingalevelofinnerpeaceinourperfectlyimperfectlives.
Yes,wecanstriveforimprovement.Yetatthesametime,wecanlivefromaplaceofunderstandingthatnomatterhowwelookorwhatwedo,we'realreadywhole,complete,andokayasweare.
FEELINGGOODisaboutacceptingourinnercompass,whichcanguideusinmakingdecisionsandtuningoutthecomparisons,overanalyzing,self-doubt,andpretendingthatcausessomuchturmoilinourlives.
Sharingourjourneysisapowerfulwaytoembracewhoweare.Postyourstoryandtagusinyourphotos,videos,andstories.Wewanttobethereforyourhighsandlows,andallthemomentsin-between.
#mysolluna#feelgoodmovement@sollunabyks
Forsupplements,skincare,digitalprograms,andtojoinourFeelGoodCircleandcommunity,goto♥:mysolluna.com
What’snextonyourreadinglist?
Discoveryournextgreatread!
Getpersonalizedbookpicksandup-to-datenewsaboutthisauthor.
Signupnow.