Gracious Living Immune Booster Smoothie Recipe & Tips: SWEAT EQUITY MAGAZINE Jan/Feb 2013

just out Jan/Feb 2013 Issue of Sweat Equity Magazine with Gracious Living Minty Breeze Vanilla Smoothie on page 38 , 7 Ways to Boost your Imuune Health on page  26, AND Gracious Living Beautiful Skin Tips page 44!  

Get your copy today and read more on Gracious Living health and beauty, as well as informative & inspring articles about & with Deepak Chopra, Gabrielle Bernstein, Brenden Brazier, Michael Stone, Doug McNish, Jock Yoga Guy, and Susur Lee.  Such an honour to be included with these yoga, spiritual, and foodie greats! Thank you Sweat Equity Magazine!

Immune Boosting Smoothie:
GRACIOUS LIVING VANILLA MINTY BREEZE SMOOTHIE.

This vegan, plantbased smoothie is filled with alkalinizing goodness to help keep your immune system strong and your body energized in the cold weather. The combo of mint, frozen banana and tahini butter give it a smooth, creamy, tingling taste.

*1/2 frozen banana
*1 tbsp raw tahini butter (offers calcium and protein)
*1 scoop Sunwarrior vanilla plant based protein powder (for best muscle recovery)
*handful of fresh mint or 2 drops peppermint oil (mint is a blood cleanser, detoxifier, and helps with respiratory issues)
*drop of real vanilla, or a small piece of fresh vanilla pod (fresh vanilla pod reduces inflammation and contains antioxidants)
*2-3 cups of unsweetened coconut milk, or almond milk

Add a handful of ice and blend away for a creamy minty, protein packed, immune boosting delight!

7 ways to Enhance Immune System

 By Grace Van Berkum R.H.N.

Sweat Equity Magazine, pg. 26

Inside your body there is an amazing protection mechanism called the immune system. It is designed to defend you against millions of bacteria, microbes, viruses, toxins and parasites that would love to invade your body. Environmental factors like diet and nutrition, stress, sleep deprivation, pollution, toxins, obesity, smoking, and alcohol can overwhelm your body and lead to low immunity.  Frequent illnesses can lead to more serious imbalances and diseases of the body over time.  Look after your body and it will look after you.  Your greatest wealth is health!

1. Stay hydrated. Drinking 10-12 cups of clean water per day will help flush out toxins from the body.  If you are not getting enough water, toxins accumulate in the body not only diminishing immune system health, but also causing depletion of energy.  Start every morning with fresh lemon squeezed in room temperature or warm water, to help boost the immune system and detoxify.

2. Eat foods that support immune system health.  Eat fresh, natural foods and stay away from chemical-laden, processed foods which end up depressing the immune system and over burdening the liver. Avoid refined sugars which robs the body of vitamins and minerals resulting in a weakened immune system.  Artificial sweeteners are absolute no no’s, too, as they are neuro-toxins, damaging to the body and health. Eat foods high in omega 3 fatty acids which are paramount for cell health, reducing inflammation in the body, and prevent DNA damage. Omega 3 rich foods include nuts and seeds, especially walnuts, flax seeds, chia seeds, seaweeds, hemp seeds and powders, spirulina, and chorella. And we all know, foods high in Vitamin C support immune system health. Most of us turn to citrus as our go-to source for vitamin C but other high vitamin C foods include strawberries, cherries, papaya, kiwi, bell peppers, guava, and pomegranate.  Incorporate fresh garlic and fresh onions in your dishes.  Fresh garlic is nature’s most powerful antibiotic.   Drinking ginger tea helps relieve congestion.

3.  Take high quality supplements in addition to eating well.  Supplements are insurance that the body is getting everything it needs, especially during times of stress.  A high potency multi vitamin and mineral, high in B vitamins, Vitamin C,  Zinc, and Magnesium help to keep the body healthy.  Probiotics improves intestinal flora (good bacteria) and boosts immune system.

4.  Move your body. Sweat!  Skin is the biggest eliminative organ in the body and sweating equals toxin release. Movement increases lymphatic circulation and circulation helps with toxin removal, which means better immune system health. You need to exercise to stimulate your body, growth hormone, and cell mitochondria.

5.  De-stress with yoga, meditation, and deep breathing.  Stress increases stress hormones in the body which can wear us out, physically and mentally. By employing techniques such as yoga, meditation, and deep breathing exercises, levels of stress decrease as the nervous system relaxes.  Studies have shown that individuals who consistently dedicate time towards stress management through mind body techniques get sick less.

6.  Rest and sleep. This is just as important as all the other points. Honor your body and give it time to recuperate and recharge.  Don’t overwork yourself or repeatedly push yourself beyond your capacity. This is taxing on the nervous system, the immune system, and overall health and well-being.  You need to get enough sleep for detoxification, recovery, and to repair your body, cells, and cell DNA.  Going to bed the same time everyday helps to keep the body in a healthy rhythm.

7. Love yourself.  Studies have shown that negative self talk and self debilitating thoughts increase stress in the body, acidify the body and depress our immune systems. Positive affirmations and positive thinking help to increase our cell health, immune health, and raise our vibrations.  When we stop the negative chatter and replace it with loving statements and gratitude, we increase our overall health, raise our vibrations, and become happier.  Studies have shown that happier people get sick less!  With awareness and practice we can change the way we think. Just like anything else, to become good at something takes practice.

and we’re not done there….Gracious Living Beauty Skin Tips on page 44:

Tips for Beautiful Skin and Dry Skin Brushing Technique by Grace Van Berkum, R.H.N.

click links for upcoming retreats:

*Gracious Living Vegan Nutrition Course in Bahamas: Jan 17-19, 2013

*Gracious Living Volcano Yoga Adventure Retreat (with vegan nutrition workshops) in Nicaragua: Feb 3-10, 2013

*Gracious Living Yoga Surf Vegan B&B in Nicaragua: anytime Feb 16-April 8, 2013

*10 Day Spring Detox & Juice Fasting Program in Bahamas: April 23-30, 2013

*Gracious Living Raw Food Retreat in Bahamas: May 2-4, 2013

*Yoga for Peak Performance in Sports & Life in Bahamas: May 8-12, 2013

*Gracious Living Yoga & Food Cleansing Detoxification Retreat in Bahamas: May 23-26, 2013

gracious for every moment

your real self is awareness.

Gracious Living Nutrition Workshops

some short clips from Gracious Living Nutrition Workshops in Florida!

Breast Cancer Event at MD Anderson Cancer Centre in Orlando, Florida:

Raw Food, Raw Truths at White Orchid Yoga Studio in Clearwater, Florida:

Gracious Living Feliz Navidad 2012

Feliz Navidad to all my friends and family around the world!

Life is short…live your dream and wear you passion.

If you don’t like something change it.

If you can’t change it, change your attitude.

Some opportunities only come once. Seize them.

“In the end the love you take is equal to the love you make” ~ the Beatles

Expand your thinking. Expand your heart.  Expand your horizons.

www.gracevanberkum.com  

for upcoming Gracious Living 2013 tropical yoga, nutrition, surf retreats in Bahamas, Nicaragua, and Miami.

happy holidays!

love

Gracious Living xo

GRACIOUS LIVING YOGA ADVENTURE RETREATS on OMETEPE ISLAND, NICARAGUA 2012/2013:

Volcano Yoga!

Just finished teaching a Gracious Living Yoga Adventure Retreat on Ometepe Volcanic Island in Nicaragua.

yup, that’s right….a yoga retreat on Volcano Maderas facing Volcano Concepcion at the fabulous self-sustaining, eco-friendly, solar powered Totoco Eco-Lodge.

I have been posting photos all over Facebook (so please join my pages for my frequent, adventurous (and often comical) updates and fantastic photos from all over the world)! not to mention valuable nutrition tidbits and inspiring recipes.

join here. and here. (i have 2 pages).

For those of you who still refuse to play on Facebook (c’mon people!), here are some of the highlights of the trip.  i will just let the photos tell the story….

NEXT GRACIOUS LIVING YOGA ADVENTURE RETREAT at the same unique location is FEB 3-10, 2013 alongside inspiring Randi Smith.  We still have spots left but going fast…and why wouldn’t they?! check out these shots!

WHY WAIT TO CHANGE YOUR LIFE? THE TIME IS NOW.

click here for more info.  or email me at grace@gracevanberkum.com.

banana tree pose.

cool dudes do yoga.

tropical trees with monkies above.

volcano hiking through a cloud rainforest.

stunning waterfall yoga.

magical sunset kayaking around the volcanoes.

empowering volcano meditations.

you are what you eat. you are what you think.

GRACIOUS LIVING.

www.gracevanberkum.com

New Video & SWEAT RX Smoothie Recipe! Why Gracious Living Recommends Chia Seeds

click the links to try these easy, yummy, raw, vegan, plant-based recipes!

Gracious Living Vanilla Chia Seed Recipe

Gracious Living Coconut Mango Chia Seed Pudding Recipe

don’t forget to subscribe to my blog AND youtube channel for more recipes and videos.

also, just out in cross-fit mag SWEAT RX MAGAZINE, pg 63.

Gracious Living Pear-fect Smoothie:

• 1 pear
• 1 frozen banana
• 2-3 cups unsweetened coconut milk, or nut milk of choice
• 2-3 tbsp hemp seeds
• 1tsp chia seeds
• 1 radish hidden in there for a little spicy zing
• fresh ginger to taste
• cinnamon to taste
• optional: raw honey to taste
• 1 cup ice

Blend until creamy & smooth.  Enjoy anytime for boost of energy and to help the body and muscles repair and heal.

(Radish is rich in folic acid, Vitamin C, zinc, B-complex vitamins, phosphorus, and anthocyanins. These nutrients make it a very effective cancer-fighting food, and also boosts immune system and detoxifies body. Radish also helps to relieve congestion within the respiratory system.)

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SO excited to get back to beautiful, tropical Nicaragua this weekend for my  Gracious Living Retreat at this new, stunning location on Ometepe Volcanic Island!

click links for exciting, upcoming GRACIOUS LIVING retreats in 2012/2013:

Nicaragua Yoga Adventure Retreat

6 Sivananda Bahamas Retreats

Nicaragua Yoga Adventure Retreat alongside Randi Smith

Miami Yoga & Sport Retreat alongside Gwen Lawrence

Nicaragua Yoga Surf B&B

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You are what you eat.  You are what you think. GRACIOUS LIVING.

www.gracevanberkum.com

“Healthy Holiday Tips” by Gracious Living in Sweat Equity Magazine November 2012

Just out in Sweat Equity Magazine Nov/Dec 2012 out in stores now! Healthy holiday tips to keep you on track and a delicious Gracious Living Cranberry Blueberry Bliss smoothie (pg. 22) to sip on….mmmmm. (recipe book coming soon!)

HEALTHY HOLIDAY SURVIVAL TIPS by Grace Van Berkum, R.H.N. (pg. 30)

T’is the season to party and celebrate with friends and family! The holidays don’t have to mean weight gain! Here are some tips to keep on track while out at parties, and when hosting your own gatherings as well.

1. Don’t go to a party hungry. This is number one! Before leaving for a party I like to have a nutrient dense, antioxidant rich smoothie high in plant based protein (I love Sunwarrior). This will ensure that my blood sugar doesn’t dip and deters over indulgence. Arriving to an event hungry makes staying on track difficult.

2. Stay hydrated. Dehydration not only slows metabolism but often times the body’s need for water is actually confused for hunger. Drink water before you arrive and make sure to drink 1-2 cups of water before you start eating. Wait at least 15-30 minutes and then assess your hunger levels.

3. Party with a plan. Check out the spread first, and then decide what and how much you will eat. I suggest only one trip to the buffet so choose foods that will nourish you. Base your meal around lean, quality protein and vegetables. Make sure to have raw veggies on your plate so the enzymes help speed up digestion and the fibre fills you up faster. Once you’ve chosen your healthy plate of food, go into another room and enjoy calorie-free talk with friends. Stand far away from the buffet table. I repeat, stand far away from the buffet table!

4. Bring a dish. Contribute your own favorite, delicious dish to a holiday gathering. I ALWAYS bring my own food to parties to ensure that I have a healthy option (plus the host always loves contributions!) If you’re vegan, bring a yummy bean dish for protein. If you’re raw, bring a decadent raw dessert. If you’re gluten intolerant, bring a scrumptious gluten-free whole grain salad. This is your chance to wow people who are curious about how you eat! (WOW your friends and family with easy, delicious Gracious Living Chocolate Truffles…click here!)

5. Portion control. Portion sizes tend to be excessive at parties. Instead of eating a large amount of food, try to eat a large variety of good foods. Eat until you are satisfied, not stuffed. Put your food on a small plate rather than a big plate as the tendency is to consume too much food on a bigger plate.

6. Savour each bite. Be mindful and eat with awareness. Enjoy your food and eat slowly to reduce your chances of eating too much. It takes 20 minutes for your stomach to signal your brain that it is full, so the slower you eat the less you will eat. Chew your foods thoroughly and savour each bite, instead of shovelling it down. Digestion begins in the mouth so chewing your food well helps to keep your metabolism revved up.

7. Moderation and Balance. If you overeat at 1 meal, go light on the next. It takes 500 calories per day (or 3500 calories per week) above your normal consumption to gain 1 pound. It is impossible to gain weight over 1 piece of pie. Don’t get uptight if you have something you don’t normally have…it’s not worth the stress that affects body, mind and slows digestion! Just go lighter at your next meal and focus on vegetables.

8. Watch out for high caloric beverages. Remember alcohol is packed with calories. A holiday sized mixed drink can have up to 500 calories. Alcohol slows down metabolism, makes the body more acidic, spikes blood sugar, and can also lead to overeating throughout an event. Even non-alcoholic beverages can be full of calories and sugar.

9. Don’t eat late at night. Digestion, calorie burning, and fat burning slow down at night. Eating before bedtime means your body will spend it’s energy digesting food while you sleep, instead of detoxification and regeneration, leaving you to feel unrested and cranky in the morning. Stop eating 3 hours before sleeping to ensure optimal weight, digestion, and health.

10. Stick with your workout and yoga routine. Exercise can help burn off extra calories, prevent holiday weight gain and make you feel good about yourself. Exercise also reduces the stress of social events and family get-togethers. Stay connected to your body and what it needs to feel amazing.

11. Bring digestive enzymes with you. My friends always know that I’m going to pull out a bottle of vitamins when eating at a party or restaurant! Good quality digestive enzymes taken with or just before meals will help facilitate digestion, assimilation of nutrients, and help prevent any gastrointestinal distress. They help the body breakdown, fats, carbs, proteins, sugars, and fibers and are great for heavier meals or cooked foods. You can find them at your local health food store.

Balanced, healthy eating should always be fun and make you feel fantastic! If it doesn’t, then it’s not worth it. Enjoy your healthy holiday season!

JOIN ME FOR SOME INSPIRING, DETOX RETREATS IN THE BAHAMAS AFTER THE HOLIDAYS:

click links for exciting, upcoming GRACIOUS LIVING retreats in 2012/2013:

6 Sivananda Bahamas Retreats

Nicaragua Yoga Adventure Retreat alongside Randi Smith

Miami Yoga & Sport Retreat alongside Gwen Lawrence

Nicaragua Yoga Surf B&B

You are what you eat.  You are what you think. GRACIOUS LIVING.

www.gracevanberkum.com

Gracious Living Adventures in a Florida Hospital

October 31, 2012

As many of you know I am currently here in Orlando working closely with a well known cancer surgeon. (read  more here) I have been teaching my Gracious Living Nutrition Workshops and Yoga classes to the cancer staff, nurses, doctors, surgeons, and cancer patients for the last month and a half. It has been an amazing experience to see how much this information is needed and how grateful people have been to receive it.  I have realized how much REAL FOOD nutrition is needed in the world and at hospitals, especially for cancer survival and cancer prevention. (to read more about my dad’s cancer survival story click here)
Yesterday I was asked to pick one of my Gracious Living recipes to hand out on the “Cancer Fighting Cart”.

I made nearly 400 raw, vegan chocolate squares packed with antioxidants, magnesium, fibre, omega 3 fatty acids, and most of all Gracious Living love!
Together with the cancer prevention health educator we walked through all the cancer units at the MD Anderson Cancer Centre handing out my samples to anyone who would take them. i sang about the ingredients and how they help to heal the body. i shouted out how they were refined sugar free. i bellowed about how they were raw and all you had to do was mix the ingredients and stick ‘em in the freezer! i exclaimed they were vegan and there was no dairy. i cried out how it came with a free recipe!
people were perplexed. people were amused. people were interested. people were curious. people were grateful.

as i walked up and down the floors from cancer unit to unit, to different buildings, all i kept noticing was that so many patients in the hospital were eating chips. fries. pop. crackers. mcdonalds. most people looked really sad. i felt sad seeing people eat these toxic foods while they were fighting for their lives.

i tried to make people laugh and smile. one old man nearly fell on the floor laughing because he thought i said “would you like to try a caca ball?” instead of “cacao ball”. that was pretty hilarious.

we ended off our day in the kids cancer floor. my raw, vegan chocolates were definitely not a hit. 2 kids had no problem spitting it out of their mouths in front of me. one girl nearly started crying. i bent down and tried to wipe her chin and said “i am so sorry sweetie. i was just trying to make something healthy!” and then she smiled and ran away. yay, i was forgiven.
one of my favourite moments of the day was walking by a doctor about to eat a big honking cupcake with orange icing about an inch thick. he actually took a bite as he looked at my brownies listening to me talk about fibre. i looked at him munching on his toxic cupcake and actaully said “you won’t like my chocolates after eating your high sugar cupcake. don’t even bother”. i knew his tastebuds were not ready for my no-sugar chocolate square. perhaps i was feeling a little disheartened at that moment after seeing so many sick people in the hospital eating foods that are depressing their immune systems and increasing their toxic load. 2 minutes later as i was walking down the hall, the doc came after me and said” i threw the cupcake away. i am going to have your stuff  instead”.

halleleuliah! my heart melted like coconut butter. someone was listening to my rants about antioxidants and enzymes! and if he was the only person that heard me from the 400 i saw yesterday i don’t care. just affecting one person everyday means it is a great day for me.

thank you MD Anderson Cancer Centre for allowing me to do this. I can’t wait to do it again. Need to think of something really good for next time, especially for the kiddies. i can’t watch another kid spit food out in front of me!

Nov 15, 2012

Another day with the cancer fighting food cart today. Went from cancer unit to cancer unit teaching cancer patients, families of the cancer patients, and cancer staff, including nurses, doctors, and head honchos of the hospital about fibre, plantbased protein, chia seeds, and the importance of green food.  Both recipes were a hit….no one spit anything out and people were asking for more! Gracious Living “Lemon Lentil Dip” and “Black Bean Cilantro Chia Dip” made the rounds.  I hid some dark, green leafy veg in there (YES, I DID!) and also added lots of cilantro for heavy metal detox, chia seeds, turmeric, cumin, and garlic  for anti-inflammatory benefits.  Once again people were intrigued, enthusiastic, curious, and eager for more information and recipes! onwards and upwards Gracious Living!

As the day ended, I sat in the Cancer Prevention Office waiting for my ride and picked up the book most often given to patients going through treatments from the National Cancer Institute.

To my horror and shock, I saw things recommended like ice cream shakes with butterscotch sauce, sports drinks (loaded with sugar), and carbonated beverages (loaded with sugar and chemicals).

¿qué???!!!

These are the things that contribute to cancer!!  I can’t believe this information is being distributed in hospitals and is being recommended to cancer patients during and after treatments.  Blows my flippin’ mind.  What is going on in our world?! Things need to change. RAPIDLY.

I am thankful I have had this opportunity twice to hand out my Gracious Living samples and recipes throughout the MD Anderson Cancer Centre Hospital while here in Orlando. I hope that from the hundreds I saw both times that someone learned something, someone tried something new, someone is starting to question where there food is coming from and how it is affecting their body and healing.

I am also so grateful that I got to teach at the American Lung Association support group for lung cancer patients 2 days ago. As I stood up in front of a group of people and spoke about the healing benefits of plant based smoothies, I noticed that most of them were drinking diet pops and eating puffed pastries dripping with icing. YIKES! DOUBLE YIKES!! People so badly need to be educated on what to eat. People are eating chemicals and poisoning thmselves and don’t even realize it!!  I knew this before, but now, more than ever, this just ignites the fire in me to keep pressing on singing the virtues and healing powers of foods that come fresh, right from the earth, to nourish our bodies, our brains, our hearts.

WE ARE LIVING BEINGS. IF YOU WANT TO BE FULL OF LIFE, EAT FOODS THAT ARE ALIVE!

PROCESSED FOODS, CHEMICAL FOODS, SUGAR FOODS, OVER  COOKED FOODS, GMO FOODS ARE DEAD FOODS!

A LIVING BEING NEEDS LIVING FOODS TO FUNCTION BEST. CHOOSE:

FRESH FOODS…

WHOLE FOODS…

REAL FOODS…

THAT COME FROM THE EARTH AND START NOTICING HOW YOU FEEL. I GUARANTEE YOU WILL IMMEDIATELY START NOTICING HOW YOUR ENERGY INCREASES!

PLEASE STOP EATING FOODS THAT CONTAIN NO LIFE. THEY DRAIN YOU OF ENERGY AND THIS LEADS TO DIS-EASE OVER TIME.

I taught at a “Forks Over Knives” event last weekend, too, which was so much fun and lots of people showed up! 3 people came up to me after and told me they had cancer and wanted to heal their bodies with fresh, life giving, nutrient dense foods.  There is definitely a health revolution beginning to happen.  I love it.

If you have read this far, thank you.

you are amazing. you are here for a reason.

here’s a goodie for YOU:

“FORKS OVER KNIVES” life-altering documentary. MUST SEE! click: here. 

www.gracevanberkum.com

click links for exciting, upcoming GRACIOUS LIVING retreats in 2012/2013:

Nicaragua Yoga Adventure Retreat

6 Sivananda Bahamas Retreats

Nicaragua Yoga Adventure Retreat alongside Randi Smith

Miami Yoga & Sport Retreat alongside Gwen Lawrence

Nicaragua Yoga Surf B&B

(HUGE thank you to Sunwarrior wholefood, healing powders, Ergogenics Nutrition Organic Whole Greens, Canadian Tonic Yoga Wear, Anjaly Organic Yoga Wear, Superfood Mila Chia Seeds for supporting Gracious Living Nutrition & Yoga Events.)

Gracious Living in OXYGEN Magazine Nov 2012 issue

Just out on stands for November 2012 issue!!! SO honoured to be an EXHALE Oxygen girl in the famous Oxygen magazine!! In my 20′s I used to rip these out and post up on my wall. Who knew nearly 20 years later living in a remote part of Nicaragua, I would become an Exhale girl! And this is the second time in 6 months I am in Oxygen magazine (click here) wheeeeeeeeeeeee!  Anything is possible…dreams really do come true. I realize this more and more everyday. You just have to believe it and live it. Give me a firm place to stand and I will move the earth.

we still have spots for the upcoming, life-changing

Gracious Living Yoga Nutrition Adventure Retreat on the stunning volcanic island, Ometepe, Nicaragua!

fabulous Lotus Girl Yoga will be joining us.

Nov 27-Dec 4, 2012.

check it here!

You are what you eat. You are what you think.

GRACIOUS LIVING.

www.gracevanberkum.com

Gracious Living TV: Superfood Smoothie

Welcome to Gracious Living TV!

You asked and now you shall receive~
Fresh, Fun and Easy to Follow recipes videos!
Thank you for your feedback and helping to spread the tools to nourish your body and nourish your soul!

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(I often remind my students to “start where you are” and “perfection is boring”. Keeping those mantras in mind I have decided to post my first interview with all it’s quirky imperfections to keep you smiling!  Join my Gracious Living You Tube channel for inspiration, healthy tips, and watch me grow into a TV pro!)

 

enjoy fresh, raw, vegan tropical superfood smoothies with me on Ometepe Volcanic Island, Nicaragua: Feb 3-10, 2013!

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 learn more about other Gracious Living Yoga, Nutrition, Adventure retreats in exotic locations:

www.gracevanberkum.com