Friday, March 16, 2012

HOW I LOST 10 POUNDS ON A RAW SOUP DIET!

What is the Raw Soup diet? It is a diet I developed unexpectedly while a colleague of mine was out visiting the island of Kauai where I live for a couple months. He is the healthiest Raw food vegan that I have met to date and being a raw food chef that carries a lot of weight. He would make a raw soup for breakfast every morning and would always serve me one. It was warm and creamy and full of flavor…and green. I started having this soup every morning and I immediately noticed I had energy, wasn't really hungry for lunch-would usually snack, and would sometimes even have decadent dinner. Within a month I had lost 10 pounds. I didn't even think about it until someone asked what I was doing to lose weight. When my colleague left I formed my own recipe and kept the practice going and my body is keeping the weight off. I now have 10 patients on the Raw Soup diet and they have all seen weight loss, but most importantly are felling the best that they have in years. Food is the ultimate medicine and when you start eating more medicinally you will truly be amazed how you feel. I give all my patients that are ready what I call the 'one week challenge', where they commit to eating more medicinally for one week straight to experience how different they feel. I haven't had one patient go back to their old pattern of eating yet. Challenge yourself to do something different, it just might change your life.

THE SACRIFICES:

⁃ You're going to have to say good bye to the classic bacon, eggs, and pancakes. Or at least keep it to one day a week to treat yourself.

⁃ No more dairy. Especially cow dairy. That fat goes straight to the hips.

⁃ NO HIGH FRUCTOSE CORN SYRUP, and that's not as easy as you think. It's in everything.

⁃ Limit your sweets, especially at night.

⁃ Watch less TV and be more active.




THE BENEFITS:

⁃ It takes 15 minutes to make, gives you instant energy, and has almost no fat in it.

⁃ Raw food, especially blended, the nutrients goes right into the blood stream giving you instant energy.

⁃ The are also no saturated fats, only raw fats which the body burns off and doesn't store.

⁃ The ultimate cold buster just add double the turmeric and ginger.


RAW SOUP RECIPE:

4 Cups - water
2 Tbls - white or chick pea miso
1-2 cloves - garlic
1 1/2 cups - sprouted and half cooked bean of your choice (mung bean, garbanzo, kidney, atzuki)
1-2 chunks - fresh ginger or 1 Tsp ginger powder (double for cold buster)
1-2 chunks - fresh turmeric or 1 Tsp turmeric powder (double for cold buster)
3 - swiss chard leaves or Kale (stems removed)
1 stalk - celery
1/2 bunch - parsley
1 Tbl - fresh basil or cilantro
1 - 3 inch strip -Kombu seaweed


PREPARATION:

Sprouting anything is easy. Just soak your mug beans, let's say, for 6-8 hours. Rinse them and then place them in a tupperware int he fridge. Every morning you just scoop out a cup and a half and place it in a small pot of water on medium heat for 8-10 minutes. This starts to break the proteins down for easier digestion. While they are heating, place all the ingredients in your blender. When the beans are done, drain them and put them in the blender. Finally blend all the ingredients until it reaches a smooth creamy consistency and serve. This recipe makes up to three servings depending on the size and I usually place a portion in a tupperware in the fridge for later in the day or even the next morning. I will make myself extra for the next day if I know I have an early morning so it's ready to go, but remember it's always going to be the most nutritionally powerful fresh.

You can also add another level of nutritional content by making a batch of brown rice to add to your soup.


HEALTHY LUNCH SNACK SUGGESTIONS:

These are some simple suggestions of lunch snacks to transition with from the momentum of energy from your raw soup breakfast into a hearty dinner.

⁃ Rice crackers w/ almond butter
⁃ Celery stick w/ hummus
⁃ Non-dairy based smoothie
⁃ Fruit, granola, and non-dairy yogurt bowl
⁃ Salad and flax crackers
⁃ Chips, guacamole, and salsa


DINNER SUGGESTIONS:

Here's just a few basic ideas of well rounded food combinations for dinner. An earlier dinner is also a more digested dinner. I recommend setting the intention to eat dinner before it gets dark. Studies have shown that your metabolism slows as night falls.

⁃ Fish, brown rice, and veggies
⁃ Chicken, sweet potatoes, and spinach
⁃ Filet mignon, potatoes, vegetable of your choice
⁃ chicken ceaser
⁃ chinese stir fry
⁃ Mexican (no fried foods)
⁃ soups and salads

Sunday, December 4, 2011

7 HEALTHY HOLIDAY DESSERTS

The Holidays can be a dreaded time for the aspiring individual looking to stay in shape or lose that extra weight. Here are a few healthier alternatives of your favorite holiday classics from my recipe book.


1. Pure Pumpkin Pie
(vegan, makes 1 pie)




Pumpkin pie is more than just a classic holiday dessert. It is
actually one of the lowest holiday desserts in both sugar and saturated fat.

15 oz canned organic Pumpkin Pie Mix or
Fresh 1/2 raw - fresh pumpkin puree option…

28 ounces (3 1/2 cups) pure canned pumpkin (or equivalent fresh pumpkin
puree)Pumpkin Puree Recipe I found here.
1 1/4 cups cane sugar or agave
1 Tbsp pie Spice mix (cinnamon, nutmeg, cloves)
1 tsp salt

3 Tbsp lemon or orange juice (optional - adds a slight zippy undertone)
2 Tsp cinnamon
2 Tsp nutmeg
1 premade pie crust(vegan crusts available)

Begin by mixing all the ingredients in a food processor until evenly blended. Then scoop or pour the mix into your premade pie crust, and smooth the filling over evenly. Preheat your oven to 375. Bake at 375 for 30 minutes. Cool. Place in fridge to firm before serving.

Serving suggestion: Drizzle with warm maple syrup and/or add a swirl of vegan soy or rice whipped cream. OR add a scoop of vanilla Coconut Bliss vegan ice cream. yum!
Now everybody has their own recipe, but it still stands as the healthiest contender at you family dessert table.

2. Rice Pudding Supreme



This is another dessert that has some substance with the sweet. The only difference is you can make this one yourself in less than an hour.


3 cups cooked organic brown rice
1 cup organic rice milk
1/2 organic coconut milk
1/4 cup raisins
handful of granola (store bought or home-made)
1 teaspoon cinnamon

You can also take it to another level of healthy by using brown rice, raw honey or agave, and rice milk instead of dairy. Just use one cup of rice to two cups of boiling water, then turnout he water to simmer, and cook for 10 minutes or until cooked (45 minutes for brown rice). Then add a cup of milk, agave or honey, and sea salt / cinnamon to taste.

3. Holiday Fruit Pizza

This is an easy and simple dessert that is as healthy as it is delicious.



1 Premade Pizza crust (dough) gluten free optional
3 cups of your two favorite berries of choice
1/4 cup of organic honey or agave
1 pint coconut ice cream (optional)

Just get a pre-made pizza crust (dough), roll it out, and cut it with a cookie cutter or a knife to cut it into even pieces. Then cut up your favorite fruit, place it on top, and place it on a baking sheet in the oven. Just follow the directions of the crust you bought and drizzle honey or agave on the top. Serve with a non dairy ice cream, and enjoy!

4. Fresh Fruit Pie

Fruit Pie is another classic holiday dessert that can be made healthy and easy.



1 pre-made pie crust
5-6 cups of fresh fruit, such as raspberries, blueberries, strawberries, peaches, apples, etc. (if not using small berries, slice the fruit into bite-sized pieces)
3/4 cup pitted dates, soaked in water for a few minutes
1-2 tablespoons lemon juice
1) Place 2 cups of the fruit, the dates, and lemon juice into a blender or food processor. Blend to a smooth puree.
2) Pour puree over the remaining fruit in a bowl, mix well, and add to the pie crust, spreading it around evenly with a spatula. You can eat the pie right away, or refrigerate for a few hours.
The final dish is a delicious, healthy treat — and you won't even have worked up a sweat.

Just heat one cup of water, add the jam, and throw in the fresh fruit. Stir on medium heat for 5 minutes, pour into pie crust, and place in oven to cook for however long your pie crust directions instruct.

5. Holiday Parfait



An easy seasonal twist on a classic healthy breakfast, lunch, or dinner snack. It's as easy as a cup of organic yogurt, fresh fruit of choice, and granola of choice.

3 cups cooked organic brown rice
1 cup organic rice milk
1/2 organic coconut milk
1/4 cup raisins
handful of granola (store bought or home-made)
1 teaspoon cinnamon

Layer them on top each the and add a dash of nutmeg and cinnamon over the yogurt of each layer as you fill your glass or bowl.

6. Superfruit Salad



Another timeless classic that is a staple of every holiday feast. It's all about the fruit. There are so many types of fruit available today, and many are considered super foods.

The recipe is for 1-2 servings. Simply increase the amounts to make more.
Get This:
• Apples or pears
• Fresh apricots and/or berries
• Goji berries
• Golden berries
• Chia seeds
• Cinnamon
• Organic honey
• One or two of the following: hemp seeds, cashews, walnuts, almonds, pumpkin seeds, or sunflower seeds
• Nut milk. Refer to my nut milk recipe for homemade goodness. 

Do This:
• Slice up 1 apple or bear pear in bit size pieces
• Add 1 cup berries of your choice
• Add 2 apricots sliced and pitted
• Add a small to medium handful goji berries and golden berries
• Spring with 3 tbsp chia seeds
• Sprinkle cinnamon all over
• Add a small drizzle of your favorite nuts or seeds (ie: walnuts and sunflower seeds)
• Mix and stir everything into a bowl
• Pour a cup of nut, coconut, or rice milk on top and stir again
• Drizzle organic honey on top
• Let it chill for 10 minutes
• Stir and eat!


I recommend getting all your ingredients from the Farmer's Market so it's super fresh and local. However, don't let that stop you. You can also go to any health food store. I've been using apples, but you can definitely use pears too - you choose! Get creative, this is a the easiest dessert of all!

Holiday breaks mean going back home to see family for many, and this is a great opportunity to share these recipes ahead of time so some of these healthier alternatives can be explored and even substituted for the old version. Share the wealth of a new alternative to decadent desserts for the holiday season!


Happy Holidays!

-Micah Skye

Wednesday, February 16, 2011

The Ultimate Living Cream Cheese!




If you like cream cheese, but can't do dairy or just don't like the excess fat...then prepare to be in heaven! Cause this Live cream cheese will take you there!

2 cups - cashews (soaked)
1/2 cup - raw coconut oil
2 Tbls - apple cider vinegar
1 Tbls - lime juice or lemon juice
1 Tsp - sea salt

Combine the ingredients in a food processor and blend still evenly mixed and smooth in texture. (for authentic creamy smoothness I recommend transferring it from the food processor to a vita-mix or regular blender and blend till creamy).

- Posted using BlogPress from my iPhone



- Posted using BlogPress from my iPhone

Sunday, February 13, 2011

OUR WEBSITE IS UP AND RUNNING!






That's right our website is finally up and running! It is a work in progress as all sites are, but you now have access to Mandala's media page, chat rooms, slide shows, menus, our services, and even online booking! We are currently working on an online education system in which you will be able to purchase recipes packages individually that include: the actual PDF file, instructional video download, and all the highest quality remeasured ingredients sent right to your door step! Our Mandala member page is currently in the works. It is all to come in 2011!


Micah Skye, Mandala Cuisine.


- Posted using BlogPress from my iPad

Saturday, October 30, 2010

Will The Food Network finally address the Living Food Movement?...

video

I am not sure why the Food Network has not addressed the living foods movement. Whether it is because they feel it conflicts with many of the programs on the Network or their various sponsors, the fact still remains that the people of America deserves a show that explores the living foods lifestyle. Especially with all the celebrity exposure, medical research, and profound documentation on the healing ability of the raw food technology. The masses accept change gradually, this I understand. That is why I developed a show format where I 'Bridge the Gap' between the world of traditional cuisine and living food cuisine. No boundaries, no limitations. Exploring how to integrate more life into you diet. This is a very graceful way for the Food Network to address this growing movement and the nutritional illiteracy in this...The ball is in their court, and I trust they will give it a shot...

Tuesday, May 25, 2010

The Power of Celery...


They say some of the greatest treasures in life are right under your nose, or in this case buried in the vegetable drawer in your fridge. This green emerald is cheap, easy to find, and tastes great. Oh yeah andis a natural way to lower blood pressure. That’s right I’m talking about celery. With it’s fresh crunchy texture and subtle flavor, celery has been supporting character in the cast of veggies we all grew up on. Whether adding that refreshing accent in your stuffing on the Holidays, or co-starring in the classic “Ants on a Log” with peanutbutter and raisins. It is one of the most common veggies in use today and can seriously reduce the possibility of a life threatening health condition while being risk free of any potential side effects that it’s prescribed medicine alternatinative may result in. Not to mention it is one tenth the price of any pharmaceutical medication.
In a time where our culture, our society, is the unhealhiest it’s ever been, childhood obesity is now being labelded a lethal epidemic by the government, and cancer is at an all time high, we need to dig deep to shift this momentum because it’s not working. Now as strange as it is to look at in perspective, it is fairly common in the human experience that people need situations to get really bad before they stand up and do something about it. That is what is Americans around the country are starting to do. Wake up! Even in the media with shows like,“The Biggest Loser”, “The Food Revolution”, and even “Celebrity Fit Club”, are bringing awareness to the imbalance and disharmony with Americans relationship with food. The biggest issue I’ve experienced as a trainer, chef, and nutrition consultant is the lack of education or mis-education about how the body works and the basics of nutritional requirements that an individual needs to be a healthy body. So it is time to reeducate ourselves on eating for substance and not just for taste. Unfortunately with the commercialization and industrialization of food, we have been bombarded with empty food with artificial flavors. Our taste buds have been conditioned to these artificial chemical flavor, and it is our job to wake them up to the taste of fresh, natural living foods. There is so much amazing knowledge and wisdom for healthy eating and living if you are ready to learn, and the healing power of celery is a perfect example of how simple and easy, yet powerfully effective this knowledge can be.
.
Now first and foremost, what is (HBP) High blood pressure? HBP, also known as hypertension, is a condtion where healthy arteries, which are made of muscle and a semi-flexible tissue that stretches like elastic, are made to pump blood more forcefully which results in the arteries stretching to allow for blood to flow more easily. Over time, when the pressure of the blood flow is often high, the tissue of the walls of arteries gets stretched beyond its healthy limit. This can result in number of lethal health conditions: vascular weakness and scarring, increased risk of blood clots (resulting in heart attacks or strokes), increased plaque build up on the arterial walls, tissue and organ damage, and an overworking of the circulatory system. When the arteries are not as elastic because of the build-up of cholesterol or plaque or because of scarring, the heart pumps harder to get blood into the arteries. Over time, this increased work can result in damage to the heart itself. The muscles and valves in the heart can become damaged and heart failure can result. All of these destructive effects can lead to damage to the heart and coronary arteries, resulting in heart attack, heart disease, congestive heart failure, aortic dissection and atherosclerosis.

HBP is actually a greatly misunderstood medical condition. Many people assume that someone with hypertension would be tense, nervous or hyperactive, but this is far from the truth. You can be a calm, relaxed individual and still have HBP. The next question is, what does high blood pressure do to the body? Well your organs and really all tissue need oxygen to live. In your body oxygen is carried through the blood. As the heart beats, it creates compression that moves blood through a network of tube-shaped arteries and veins, also known as blood vessels and capillaries. This compression or force - blood pressure - is actually the result of two forces. The first force is created as blood pumps out of the heart and into the arteries which are a component of the circulatory system. The second force is takes place as the heart rests between heart beats. When a doctor checks your blood pressure, these two forces are each represented by numbers. The blood pressure reading for a healthy person is 120/80. Individ
uals whose blood pressure is higher than 140/90 mm Hg (140 systolic or above or 90 diastolic or above) most often become patients treated for serious cardiovascular problems.

So you must be asking yourself by now, how can celery, or celery juice affect my blood pressure? Well this underated green giant is full of active compounds named phthalides. It is these compounds that create profoundly healing rewards by naturally sooothing the muscle tissue of the arterial walls thus causing the vessels to expand. This provides the extra space needed for the arteries to move the blood flow at a lower pressure. Phthalides are also known to lower certain stress hormones which in turn, lower blood pressure and support a healthy circulatory system. Celery is a biennial vegetable which means they take two years to grow from seedling to maturity for harvest. Celery also contains high amounts of magnesium, potassium, and calcium. These minerals have been reported to calm the nervous system by instantly neutralizing stress levels.

Looking back through history, Hippocrates who was a Greek physician and generally known as the Father of Medicine, treated patients suffering from nervous tension with celery juice. In the East, Chinese medicine long regarded celery juice as a significant cure in lowering high blood pressure. The Western world seems to be the last to get the memo as only recently has it begun to be researched and studied in the Western world. The first credited study done was from the University of Chicago Medical Center (UCMC) documented celery’s effects on blood pressure. In one case, a father of one of the scientists at UCMC experienced a drop in his blood pressure from 158/96 to 118/82 after only a week of consuming around four stalks a day. That was only eating it celery whole, the juice is said to be more potent in its nutritional absorption. Another test was performed by a physician at the Whitaker Wellness Center and her father. They did a thirty day experiment of drinking celery juice daily mixed with a small amount of orange juice to soften the mildy acrid taste of the celery juice. What was the outcome? The systolic level of the father decreased from 148 to 128, and the physician’s systolic level dropped from 120 to 105.

Now this physician and her father masked the bitterness of the celery juice
with orange juice, but I have a recipe for you that will take your daily dose of celery to the next level of enjoyment. It really won’t matter to you if there was celery in this delicious beverage or not. You’ll be looking forward to this emerald nectar every morning. That’s actually what it’s called, Emerald Nectar.

EMERALD NECTAR

1 1/2 - cucumbers
2 - granny smith apples (about 2 cups)
4 - celery stalks
6 - mint leaves or spearmint - exspearmint!
1 tablespoon - fresh lime juice
1 teaspoon - fresh lemon juice


Run the cucumber, apples, celery, and mint through the juicer, and strain into a glass. Mix in the lemon and lime and drink up! Who knew that making this refreshing juice a part of your daily diet and lifestyle could prevent high blood pressure from ever being a potential health risk in your lifetime. Well, now you do! It’s up to you with what you choose to do with
this information. You
have the power...of celery!

Saturday, April 3, 2010

Raw Pie Crust and more oh so easy...

This is an easy delicious and easy recipe for raw pie crust that is also very healthy! Your pie is really only a few simple steps away. All you have to do is press your pie crust in an oiled pie pan or plate, mixed the fesh fruit of your choice with some raw agave, and serve! Now the foundational powerhouse components that make this such a great energy food are the raw almonds and dates. They give the body great nutritional boost which is why I like to also take this pie crust recipe, add cacao powder to it to, and roll out little choco-energy balls to much n through the day! Now take it to another level and roll our little flat circles with your dough, place a piece of fresh fruit in the center, and roll it into raw bon bon-these are my favorite...
Here is your ingredients on the road to raw pie crust bliss:

PIE CRUST

1 1/2 cup - raw almonds (unsoaked)
1 1/2 cup - mejadool dates (pitted)
1/2 cup - raw coconut (shredded)
1/4 cup - raw agave
1 teaspoon - sea salt
2 tablespoons - raw coconut oil
1/2 cup - raw cacao powder (optional)

PIE FILLING

3 cups - fruit of choice
1 cup - raw agave
2 tablespoons - raw coconut oil
1/2 teaspoon - sea salt

Combine the pie crust ingredients in a food processor, and blend until a smooth dough like consistency is achieved. Transfer the dough to an oiled pie pan or plate and evenly press out your pie crust. (The pie crust will harden upon refrigerating) For this reason, I prefer to transfer it to the freezer for 2o minutes to get the crust to harden before I add the filling. Ten minutes in to the crust hardening in the freezer, begin making your filling by combining 1 of the 3 cups of fresh fruit in a blender or food processor with the cup of agave, coconut oil, and sea salt. Next, transfer the fruit sauce into a mixing bowl, add the other 2 cups of fruit,and mix evenly. (You may want to modify these measurements depending on the fruit you use and the size of your pie crust.) Now pull out your pie crust, pour in the filling, and taadaa! Raw fruit pie! You can also make another pie crust and roll out a flat top that you press seal around the sides to beef up the heartiness of the dessert. Raw desserts are awesome because they hold a substantial amount of nutrition and therefore can be eaten as a meal...I always tell people that's my favorite breakfast, Pie! Just another thing I love about raw food, you can have a slice of pie for breakfast guilt free! Look for more recipes like this in my new book, "The Sacred Geometry of Living Nutrition", and enjoy whatever it is you eat! Sat Nam!