lilykoi hawaii
Hand-Pressed Masa Harina TORTILLA Recipe || EASY + VEGAN ||
updated
Some of the resources that have helped me feel my way through complicated grief:
Mother Hunger by Kelly McDaniel **Highly Recommend the Audiobook**:
amzn.to/3Z4D85F
The Wild Edge of Sorrow by Francis Weller:
amzn.to/3PqDP6f
It's OK that You're Not OK by Megan Devine:
amzn.to/461138t
Bearing the Unbearable by Dr. Joanne Cacciatore:
amzn.to/3sLQCab
Past videos about my relationship with my mom:
When I started realizing my mom was abusive (not just mean sometimes when I deserved it) and decided to stop keeping it secret:
youtube.com/watch?v=gJtDq8PB_1k
After I saw her behavior for what it was, Narcissistic Personality Disorder:
youtube.com/watch?v=cT53unIBxso
Today is all about the Internal Family Systems (IFS) framework that uses "Parts Work" to learn about and heal our complex wee psyches. Using the IFS framework and healing tools has made a huge difference in the quality of my life, supercharged my ability to make desired lifestyle changes, and brought a sense of unshakable inner contentment. I'm really excited to share this framework with you all and dive in more in upcoming videos!
If you'd like to learn more about IFS, I recommend this thorough introductory book:
amzn.to/41NUX9l
If you'd like a deeper dive that discusses the healing steps, you can find that here (just keep in mind that it uses more clinical language):
amzn.to/3MMvCYO
(Full Transparency: Amazon links are “affiliate links.” This means that if you make a purchase from Amazon using my link, I’ll receive a small commission, at no additional cost to you. This income helps me continue making free-to-everyone videos without going bankrupt (financially or morally).
Important Note:
Please remember that no video or opinion could ever take the place of the advice of a qualified medical or mental health professional (of which I am not). Be sure to discuss any dietary changes or concerns about your physical or mental wellbeing with your doctor to ensure your health status and medications are appropriate for any changes you may choose to make.
Some of my favorite resources on Easy, Sustainable, Health-Enhancing weight loss strategies:
How Not to Diet:
amzn.to/3xGxzLW
How Not to Diet Cookbook:
amzn.to/3j0zqHd
How Not to Die:
amzn.to/3j0aUWx
How Not to Die Cookbook:
amzn.to/2UoGPWC
The End of Dieting:
amzn.to/3xDUV4x
Today we'll start diving in to the nervous system and emotional eating connection, particularly the relationship between the vagus nerve (part of the autonomic nervous system) and our urge to comfort eat.
I hope having this knowledge about how the ANS and vagus nerve associate food (eating) with safety & connection will encourage you to be a little kinder toward yourself in the moments you feel the urge to reach for comforting food.
Some Reading to Consider:
(None of these speak directly to eating as a strategy of nervous system regulation, but they’re great general resources of nervous system function or IFS.)
Remember to check your local library or your library app for these resources!
Anchored: How to Befriend Your Nervous System Using Polyvagal Theory:
amzn.to/3zKA7vf
Accessing the Healing Power of the Vagus Nerve:
amzn.to/43b2LDr
Introduction to Internal Family Systems
amzn.to/3zF6Dz6
(Full Transparency: Amazon links are “affiliate links.” This means that if you make a purchase from Amazon using my link, at no additional cost to you, I’ll receive a small commission. This income helps me continue making free-to-everyone videos without going bankrupt (financially or morally).
Important Note:
Please remember that no video or opinion could ever take the place of the advice of a qualified medical or mental health professional (of which I'm not). Be sure to discuss any dietary changes or concerns about your physical or mental wellbeing with your doctor to ensure your health status and medications are appropriate for any changes you may want to make.
Take really, really good care. ♥️
I've been gone for so long! And for that absolute absence, part of me is very sorry -- but several other parts are really not sorry because it's been so good to be away! I've been in such a cool exploratory and learning phase, but I'm ready to be back and excited to make more videos and work with some of you more intensively in the near future.
Because health and wellbeing are so much deeper than what we WANT to eat... And what we want to eat isn't always what we end up eating...
So if the idea of a shared community (membership) space where we can dive deep into healing our relationships with food, our bodies, and all of our parts appeals to you, stay tuned! And let me know in the comments below!
Thank you all for hanging in there. Your support and encouragement has meant a lot to me (and all my parts 😂)! Looking forward to seeing you all next week!
Today marks the beginning of the Emotional Eating Mini-Series (nested within the Weight Loss Series). The Steps in this series are:
1.) Embracing the Wisdom of Emotional Eating
2.) Laying the Foundation of Safety
3.) Learning Nervous System Resourcing
3.) Healing and Integration (will likely take 2-3 videos to fully cover)
Today's video is on the Wisdom of Emotional Eating and talks about WHY some people develop the coping mechanism of Emotional Eating in the first place. This discussion centers on the legitimate need many of us have have for nervous system soothing in the face of unbearable overwhelm.
We also discuss how that "unbearable overwhelm" develops, exploring the idea of the nervous system's "Window of Tolerance" and why some of us have smaller Windows of Tolerance than others.
We'll also take a few minutes to appreciate the deep wisdom and reliable soothing of Emotional Eating. Acknowledging that moving our relationship with Emotional Eating from angry warring to gentle acceptance is a powerful first step toward healing and integration.
Some additional resources for you to explore:
🎞HIGHLY RECOMMENDED interview with Dr. Stephen Porges (creator of the Polyvagal Theory) that explores the relationship between safety, nervous system state, and “unwanted” behaviors (such as emotional eating):
youtube.com/watch?v=SvQrgf1SKeU&t=411s
Understanding the Connection Between Eating, Attachment, and Trauma:
nccenterforresiliency.com/2016/12/06/understanding-the-connection-between-eating-attachment-and-trauma
WINDOW OF TOLERANCE:
Overview:
nicabm.com/trauma-how-to-help-your-clients-understand-their-window-of-tolerance
Improving Window of Tolerance:
nicabm.com/topic/window-of-tolerance
📚BOOKS📚 that have guided my learning (many available from the library or library connected app: overdrive.com/apps/libby/!!):
Widening the Window: Training Your Brain and Body to Thrive During Stress and Recover from Trauma:
amzn.to/3g2fqBT
The Body Keeps the Score:
amzn.to/3xzYTL5
Internal Family Systems Therapy:
amzn.to/3CFijSw
Transcending Trauma: Healing Complex PTSD with Internal Family Systems Therapy:
amzn.to/3lSYZvq
C-PTSD: From Surviving to Thriving:
amzn.to/3fOJwIY
Feel free to leave questions in the comments section below. Thank you and take really, really good care!!
I want to acknowledge that the brand I mention (Oumere) is pricey, which I know means will be inaccessible to many of us. I generally do not believe in spending lots of money on high-end personal care products, but in this case I made an exception for the following reasons:
- My skin had been quickly damaged by the skincare I was using, including vitamin C serum, hyaluronic acid, alpha hydroxy acids (AHAs), and benzoyl peroxide that were used as directed. I was very motivated to stop and reverse that damage using evidence-based ingredients.
- My skin was in a very inflamed state, which was causing very deep, painful, cystic breakouts. As anyone who has experienced these types of breakouts know, the inflammation becomes a self-perpetuating cycle that can create a lot of damage (pitted scars, lumps of scar tissue). I was very motivated to address and reduce this inflammation and heal the damage that had been done.
- After spending so much money on products that contained “trendy” ingredients, I didn’t want to spend any more money on products that aren’t evidence-based or heavily-tested while in development. I also saw the trouble caused by my DIY concoctions!
- During my teens and early 20’s, I had A LOT of unprotected sun exposure, including many, many sunburns to my face and body. Though I feel my lifestyle choices have mitigated some of the visible effects of that damage, there’s no way to escape the full effects of lots of sun exposure.
- Despite being expensive, using the full Oumere range is cheaper than pursuing dermatological resurfacing treatments, like Picosure Laser Treatments and Microneedling (which were recommended to me to address the collagen depletion and acne scars), which I now know would have likely led to more long-term damage and a potentially increased risk of cancer initiation.
Please feel free to ask more questions in the comments section below, if you have them!
Here are some of the Oumere blog posts that changed my perspective on the skincare ingredients I was using and treatments I was considering:
💦Hyaluronic acid:
oumere.com/blogs/news/part-1-hyaluronic-acid-vs-vaseline-one-hydrated-the-skin-the-other-dried-it-out-can-you-guess-which-one
oumere.com/blogs/news/cosmetic-hyaluronic-acid-causes-skin-dryness-so-we-took-it-out-of-our-formulas
oumere.com/blogs/news/hyaluronic-acid-does-not-hold-1000-times-its-weight-in-water-not-even-close
🍊Vitamin C:
oumere.com/blogs/news/the-3-reasons-why-vitamin-c-serums-are-bad-for-your-skin
oumere.com/blogs/news/how-vitamin-c-serums-cause-acne-in-healthy-skin
oumere.com/blogs/news/the-10-ways-vitamin-c-serums-destroyed-your-skin-as-reported-by-you
oumere.com/blogs/news/the-scientific-papers-supporting-vitamin-c-serums-skin-benefits-are-flawed
🌋Retinol:
oumere.com/blogs/news/creams-cannot-remove-wrinkles-bakuchiol-and-retinol-will-age-and-damage-the-skin-and-a-discussion-on-exfoliating-body-washes-ask-a-skin-care-biologist
🌱Essential Oils:
oumere.com/blogs/news/essential-oils-the-fragrant-danger-in-your-skin-care
💉Microneedling:
oumere.com/blogs/news/how-dermarolling-causes-collagen-breakdown-premature-aging-and-possibly-cancer
oumere.com/blogs/news/the-10-ways-microneedling-destroyed-your-skin-as-reported-by-you
💸Mass Produced/Standard Skincare:
oumere.com/blogs/news/by-the-time-you-read-this-the-antioxidants-in-your-skincare-are-already-dead
oumere.com/blogs/news/the-5-unnecessary-and-damaging-skin-care-products-that-are-in-everyone-s-routine
oumere.com/blogs/news/you-ve-tried-everything-and-your-skin-is-still-dry-these-are-the-10-reasons-why
oumere.com/blogs/news/the-50-ingredient-red-flag-list
🌿“Natural” Skincare:
oumere.com/blogs/news/your-natural-non-toxic-skin-care-is-extremely-cytotoxic
🥔Melasma mentioned:
oumere.com/blogs/news/are-clay-masks-safe-can-melasma-be-treated-can-hyaluronic-acid-injections-age-my-skin
Important Note:
Please remember that no video or opinion could ever take the place of the advice of a qualified medical professional. Be sure to discuss any dietary (or skincare) changes with your doctor to ensure your health status and medications are appropriate for any change.
Having “rules” (restrictions) about foods we prefer to avoid is not automatically a bad or indicative of pathological disordered eating patterns.
It 100% can be, but there are — in my experience and opinion — important distinctions.
Today, we’re diving into the three most important distinctions (imho).
1.) Internal values systems
2.) Mindset
3.) Whether we use food for emotional regulation
I hope you enjoy the discussion and please feel free to add to it in the beautiful comments section down below.
So much gratitude for being able to connect with each and every one of you, truly. May your day be blessed with joy and beans!
Important Note:
Please remember that no video or opinion could ever take the place of the advice of a qualified medical professional. Be sure to discuss any dietary changes with your doctor to ensure your health status and medications are appropriate for any dietary change.
Links:
cdc.gov/nchs/fastats/obesity-overweight.htm
Weight loss industry:
businesswire.com/news/home/20190225005455/en/72-Billion-Weight-Loss-Diet-Control-Market
Some of my favorite resources on Easeful, Sustainable, Health-Enhancing weight loss strategies:
How Not to Diet:
amzn.to/3xGxzLW
How Not to Diet Cookbook:
amzn.to/3j0zqHd
How Not to Die:
amzn.to/3j0aUWx
How Not to Die Cookbook:
amzn.to/2UoGPWC
The End of Dieting:
amzn.to/3xDUV4x
I want to be extra-super-clear that these are the choices that have worked for me. There are many, many, many people who eat and live differently from the way I do, and that’s okay!
That said, I’ve gotten to know my body and my metabolism very well over the years. What I’ve learned is that my body (affected by years of caloric restriction, hypothyroidism, and chronic fatigue) thrives on a diet of whole plant foods that excludes the foods and dietary patterns mentioned in this video.
If I include these foods in my diet, I gain weight (often very quickly). Since I value maintaining my health (which, in my scientifically-informed opinion, includes maintaining my weight), I happily choose to eat the way I do.
Does this mean you have to eat the same way? Absolutely not!
Does this mean you’re a bad person (or doomed to “fail”) if you eat the foods I mention in this video? Absolutely not!
You get to choose the way you prefer to nourish yourself, just like I do.
This video is my attempt to be absolutely honest about the way I choose to maintain my health and weight.
Because I believe information is power. When we have authentic information, we have access to data that allows us to make informed choices. When we are informed, we are truly empowered to make choices that align with our deepest values and current goals.
———————
Polenta Pizza Recipe video:
youtube.com/watch?v=TVGKmzyIj9c
Banana-Oat Cookies Recipe video:
youtube.com/watch?v=6qtpSCLsvaw
Advanced Glycation End Products video:
youtube.com/watch?v=xOiIyE6fyFc
My Favorite Teas video:
youtube.com/watch?v=hdlBAQrJs4s
My Favorite Bean Recipes video:
youtube.com/watch?v=ik7Ckdd5MqQ
--------------------
Here are some of my favorite information resources for Easy, Permanent, Health-Enhancing weight loss strategies (check out your local library or pick up your own copies):
How Not to Diet:
amzn.to/3xGxzLW
How Not to Diet Cookbook:
amzn.to/3j0zqHd
How Not to Die:
amzn.to/3j0aUWx
How Not to Die Cookbook:
amzn.to/2UoGPWC
The End of Dieting:
amzn.to/3xDUV4x
-------------------
Important Note:
Please remember that no video or opinion could ever take the place of the advice of a qualified medical professional. Be sure to discuss any dietary changes with your doctor to ensure your health status and medications are appropriate for any dietary change.
The speaking pace of this one may feel a little slow! If it does, click the settings button (little gear) and speed this baby up to your liking!
Books Mentioned:
The Blue Zones (your library has this one, guaranteed):
amzn.to/3uorUYB
How Not to Diet (I've enjoyed having my own copy for notes and regular reference):
amzn.to/2RKS4b0
The tracker I use for checking on micronutrient intake (not necessarily because it’s the best, I’m just a creature of habit): cronometer.com
Important Note:
Please remember that no video or opinion could ever take the place of the advice of a qualified medical professional. Be sure to discuss any dietary changes with your doctor to ensure your health status and medications are appropriate for the switch.
My goal for meals is to be fully nourished (which I consider having access to all the MACRO and MICRO nutrients my body needs) and fully satisfied (which means at the end of a meal, I feel comfortably full, sated, and content). The fact that I can achieve this while still reaching and maintaining a healthy, comfortable weight (for me) speaks to the deep wisdom of eating a whole plant food-based diet.
The “Perfect” Plate (for Lunch/Dinner):
1/2 Non-Starchy Vegetables
1/4 Legumes
1/4 Whole Carbohydrate-Rich Food
+ Healthy fat (mindful of portion size)
+ Flavor (mindful of the effect on sensory-specific satiety)
Please feel free to leave questions and/or requests for future video topics in the comments section below. I do my best to respond to those as I'm able. And, of course, I really, really, really, reallllllly appreciate and enjoy all the love I read down there, too! Y'all are amazing to me and each other and I can't tell you how much I appreciate having that culture in the comments section.
Find me on Insta if you feel like it:
instagram.com/lilykoihawaii
My Bean Recipes Video:
youtube.com/watch?v=ik7Ckdd5MqQ
Books mentioned:
Salt Sugar Fat (a great read and widely available in libraries): amzn.to/3wr48N0
Mastering Diabetes (100% worth having a forever-copy of your own for reference!): amzn.to/2SdrVkQ
Fiber Fueled (if your thought when I said beans was: “omg, my gut can not handle beans,” Dr. B has suggestions for you! IG: @guthealthmd :
amzn.to/3fb195u
And the obligatory mention of these research-packed can't-live-without resources for success on a Whole Plant Food diet…
How Not to Die:
amzn.to/3wrxqva
How Not to Diet:
amzn.to/3bNuHnX
Science Celebrating Beans:
Beans and Good Health:
tinyurl.com/23b5y3n9
Bean consumption accounts for differences in body fat and waist circumference:
hindawi.com/journals/jnme/2020/9140907
Effects of dietary pulse consumption on body weight: a systematic review and meta-analysis of randomized controlled trials:
academic.oup.com/ajcn/article/103/5/1213/4569588?login=true
Nutritional and health benefits of dried beans:
academic.oup.com/ajcn/article/100/suppl_1/437S/4576589?login=true
Legume consumption and risk of coronary heart disease in US men and women:
jamanetwork.com/journals/jamainternalmedicine/article-abstract/649612
Legume intake and the risk of cancer: a multisite case-control study in Uruguay
link.springer.com/article/10.1007/s10552-009-9406-z
Legumes: health benefits and culinary approaches to increase intake:
clinical.diabetesjournals.org/content/33/4/198.full
Legume intake and risk of nonalcoholic fatty liver disease:
link.springer.com/article/10.1007/s12664-019-00937-8
Bean consumption is associated with…
tandfonline.com/doi/abs/10.1080/07315724.2008.10719740
A legume-based hypo caloric diet reduces pro inflammatory status and improves metabolic features in overweight/obese subjects:
link.springer.com/article/10.1007%2Fs00394-010-0115-x
Carbohydrate craving, obesity and brain serotonin:
pubmed.ncbi.nlm.nih.gov/3527063
Please note: No video could ever replace medical advice. Make sure you consult your doctor, dietitian, or other qualified healthcare professional before making any dietary changes. Especially if you take medication of any kind.
I hope this video is able to offer some clarity in response to several questions about how to determine if we're consuming adequate calories to ensure basal metabolic rate doesn't drop due to caloric restriction.
We cover the wisdom of listening to one's appetite, important questions to ask one's self regarding appetite and "allowed" food intake, the difference between appetite and craving, and many nuances that can influence appetite (and our ability to accurately perceive appetite cues).
I hope you get a lot of value from this discussion and please feel encouraged to leave further questions in the comments section down below! Thank you for your time and viewership, I hope you're taking really, really good care of your sweet self.
Plant-based weight loss study: hindawi.com/journals/bmri/2017/9626390
I'd be honored if you felt inclined to subscribe and you can also find me @lilykoihawaii on IG instagram.com/lilykoihawaii
Now we facilitate permanent weight loss by:
1.) Naturally and safely increasing metabolic rate (we'll go into deeeeeep detail in upcoming videos).
2.) Letting our natural appetite regulating mechanisms function by eating foods our bodies can register, digest, assimilate, and eliminate; i.e. whole plant foods.
3.) We reduce caloric density while maximizing nutrient density. That's what we're talking about in this video!
📚Books Mentioned:
Salt Sugar Fat: amzn.to/2QTlqTw
The Pleasure Trap: amzn.to/3wpBcG0
Great to find these at your local library and/or by using your library card to access a FREE LIBRARY APP for ebooks and audiobooks. This is my favorite: overdrive.com/apps/libby
Somehow--despite literally billions of failed calorie restriction attempts--marketing departments trying to sell the public weight loss plans still promote purposeful calorie restriction even though ample clinical evidence is available to prove that such diets slow the metabolism and prime the body to regain as much fat tissue as possible once extra calories again become available. Wow, that was a long sentence pointing out a lot of bullshit.
If you're not already, feel free to follow me on instagram (where I am most active, though still periodically sparse, and have thousands of meal examples):
@lilykoihawaii
instagram.com/lilykoihawaii
Primary Citations :
Most thorough reading:
Biology’s response to dieting: the impetus for weight regain. 2011
ncbi.nlm.nih.gov/pmc/articles/PMC3174765
Metabolic slowing with massive weight loss despite preservation of fat-free mass
ncbi.nlm.nih.gov/pmc/articles/PMC3387402
Addressing weight loss recidivism: A clinical focus on metabolic rate and the psychological aspects of obesity
ncbi.nlm.nih.gov/pmc/articles/PMC3914266/#B54
Maintenance of lost weight and long-term management of obesity
ncbi.nlm.nih.gov/pmc/articles/PMC5764193
Randomized clinical trials of weight-loss maintenance: a review
ncbi.nlm.nih.gov/pmc/articles/PMC2676575
Smaller Papers/Abstracts:
pubmed.ncbi.nlm.nih.gov/18842775
pubmed.ncbi.nlm.nih.gov/19822185
pubmed.ncbi.nlm.nih.gov/6694559
pubmed.ncbi.nlm.nih.gov/7632212
pubmed.ncbi.nlm.nih.gov/2912016
nejm.org/doi/full/10.1056/nejmoa1105816
sciencedirect.com/science/article/abs/pii/S0031938413002448
Effect of calorie restriction on thyroid hormones:
journals.physiology.org/doi/full/10.1152/physrev.00030.2013
pubmed.ncbi.nlm.nih.gov/2341229
pubmed.ncbi.nlm.nih.gov/3702673
academic.oup.com/jcem/article/91/8/3232/2656790
ncbi.nlm.nih.gov/pmc/articles/PMC3887425
pubmed.ncbi.nlm.nih.gov/19208852
amzn.to/2WpMgmt
Follow Dr. Will Bulsiewicz on IG:
@theguthealthmd
instagram.com/theguthealthmd
Wow! Look at all these awesome episodes of the Plant Proof Podcast with Dr. B interviews!
Building a Healthy Gut:
plantproof.com/building-a-healthy-gut-with-dr-will-bulsiewicz
Gut Questions, part 1 & 2:
plantproof.com/your-gut-health-questions-with-dr-will-bulsiewicz-part-1-of-2
plantproof.com/your-gut-health-questions-with-dr-will-bulsiewicz-dr-b-part-2-of-2
Bloating (blog post):
plantproof.com/whats-causing-your-bloating-and-how-to-address-it-with-dr-b-theguthealthmd
Ex Vegans & Gut Health Issues (the episode I mentioned here):
plantproof.com/ex-vegans-their-gut-health-issues-with-gastroenterologist-dr-will-bulsiewiscz
You can find me on IG if you want to.
instagram.com/lilykoihawaii
As I trust is obvious, this video could never take the place of advice from your doctor or another licensed medical professional.
Also, for full transparency, Dr. B sent me an advanced e-copy of Fiber Fueled with no further stipulations; I decided to make this video because his book is a great resource and is--in my opinion--much needed for the plant-based/vegan community.
🌱Some Good Stuff I Ate Today:
Potato Salad
2-3 lbs cooked potatoes cut into ~ 1 inch cubes (any variety will do, I used russet because that’s what was available at the store)
2 stalks celery - diced
1/2 red onion - diced
Dressing
2 tbsp white miso paste
1/4 cup pickle juice
2 tbsp mustard (I use my homemade mustard, for which there is a recipe video)
1/4 cup apple cider vinegar
1/4 cup nutritional yeast
2 cloves garlic - finely diced and crushed
2 tbsp fresh herbs of your choice. Dill and parsley would be the classic choice, but I didn’t have any, so I used garlic chives and some fresh oregano from my garden. (Which added a bit of a spicy kick!)
-Mix all ingredients together. You can enjoy immediately or let it sit for an 1-8 hours to let the flavors integrate.
Usually, I like to make this while the potatoes are still hot, as the heat mellows the flavor of the fresh garlic and encourages the potatoes to soak up all the flavor. Then I let the potatoes cool, which creates the resistant starch mentioned towards the end of this video!
Curry/Dahl
1-2 cups dried split peas, green or yellow (the more you use, the thicker your curry will be
Several cups of whatever vegetables you’d like to include. Here I added eggplant, onion, carrots, potatoes, celery, and green beans. I leave them in big chunks as the split peas need 12-15 minutes in the pressure cooker and smaller cut veggies will disintegrate.
2-3 bay leaves (optional)
3 cloves garlic, rough chop
1 inch of fresh ginger, chopped finely
1 package of extra firm tofu (I do not cook the tofu in the instant pot. Instead, I marinade it in tamari and add it into the hot curry once it is already cooked.
Spice Mixture (ground)
2 tbsp vindaloo curry powder
1 tbsp cumin seed
1 tbsp dried mustard seeds
2 tsp turmeric
1 tsp black pepper
1 tbsp coriander seed
-Add all ingredients into the pot
-Cook in the instant pot on high pressure (I use the Bean setting) for 15 minutes.
Links to Stuff Seen and Heard (zero paid partnerships):
Iridescent Stainless Steel Straws by Sandcloud:
sandcloud.com/products/bent-rainbow-metal-straw-3-pack
My video on bulk buying:
youtube.com/watch?v=tTVuBY-lVao&t=572s
THE SCIENTIFIC MEAL PLANNER:
scientificmealplanner.com
Big mahalo to Daniel for providing this service for free (what a generous human)! If you find this tool valuable and have the resources, please consider donating to his Patreon.
Daily Dozen App (with the 21 tweaks for weight loss):
Apple: apps.apple.com/us/app/dr-gregers-daily-dozen/id1060700802
Google Play:
play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&hl=en_US
How Not to Diet:
amzn.to/39kY6Sf
My Inside Bike:
schwinnfitness.com/ic4/100873.html
Peloton App Signup (90 day free trial currently available):
onepeloton.com/app
Some of my favorite fitness instagrammers:
@senada.greca
instagram.com/senada.greca
@shona_vertue
instagram.com/shona_vertue
@naturallystephanie
instagram.com/naturallystefanie
@missemmatroupe
instagram.com/missemmatroupe
Library Apps (for FREE ebooks and audiobooks):
Libby App:
overdrive.com/apps/libby
Cloud Library (options for many countries): yourcloudlibrary.com
Hoopla:
hoopladigital.com
Current Favorite Podcasts:
Self-Work Podcast:
drmargaretrutherford.com/selfwork
The Plant Proof Podcast:
plantproof.com/category/podcast
Nutrition Rounds Podcast:
daniellebelardomd.com/nutritionrounds
The Exam Room Podcast:
pcrm.org/podcast
Eat for the Planet Podcast:
eftp.co/podcast
The Polyvagal Podcast:
justinlmft.com/podcast
(HERE is a little toolkit for regulating the nervous system and brining awareness back into the body during times of intense stress: Re-embodiment/Self-regulation toolkit:
janeclapp.com/self-regulation-tool-kit )
Unlocking Us Podcast (Brené Brown):
brenebrown.com/unlockingus
Code Switch Podcast:
npr.org/podcasts/510312/codeswitch
ENOUGH LINKS YET?!?!?!
Ok. Done. Take really good care, my friends.
☽ CONNECT
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instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii - Facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS are covered here: goo.gl/9Xr3jR
☽ READING RECOMMENDATIONS
goo.gl/Lix3JZ
Yikes, the history of Thanksgiving is... awful: popularresistance.org/genocide-and-the-thanksgiving-myth
Psyllium Husk Powder: amzn.to/33oShAi
Crust Ingredients:
1.5 cups oats, blended into flour
1 cup bananas, smushed
1-2 splashes almond milk
Wax paper or non-stick spray
-Combine oat flour, smushed bananas, and almond milk in a bowl
-Cover pie pan in wax paper
-Smush in crust to desired shape
-Bake for 5-10 minutes at 350 degrees F
Filing Ingredients:
2.5 cups cooked pumpkin (I steam mine in the Instant Pot on low pressure for 1 minute)
2 bananas, slightly under-ripe
1 cup dates, pitted
1 cup almond milk
1 tsp pumpkin pie spice
1 tbsp psyllium husk powder
-Soak pitted dates in almond milk
-Add all ingredients, except psyllium husk powder, into blender.
-Blend filling ingredients, adding extra almond milk a little at a time as needed to achieve a “blender vortex”
-Once ingredients are vortexing, sprinkle in psyllium husk powder a little at a time until fully incorporated
Enter Our Instagram Giveaway: instagram.com/lilykoihawaii
or Pre-Order on Amazon: amzn.to/2Qzrbn7
(And I HIGHLY recommend How Not to Die amzn.to/2XtFn2B and the How Not to Die Cookbook amzn.to/32Y668J as well)
My How Not to Die Cookbook video: youtube.com/watch?v=zSa2P6W4X78
(and I somehow used the same music for both 🤣🤷🏼♀️)
So many thanks to the team at NutritionFacts.org who made this video (and How Not to Diet) happen!!
☽ CONNECT with me!
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii - Facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS are covered here: goo.gl/9Xr3jR
☽ READING RECOMMENDATIONS
goo.gl/Lix3JZ
Legends of Change book: amzn.to/2pfMoax
Information about what's happening on Mauna Kea: puuhuluhulu.com
☽ CONNECT
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii - Facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS are covered here: goo.gl/9Xr3jR
☽ READING RECOMMENDATIONS
goo.gl/Lix3JZ
I sent my hair to:
www.wigsforkids.com
Please read the donation instructions if you’re considering donating your hair (wigsforkids.org/donate-your-hair/donate-a-ponytail)
My video about why I’m on Mauna Kea: youtube.com/watch?v=A1cP599UNsU&t=8s
The DNRS program provided the format I used/use to address my issues with anxiety. I’ve made a couple videos about my experience. The program is not perfect, but I found the structure and information helpful. retrainingthebrain.com
My DNRS Update video: youtube.com/watch?v=mB_uZMKr1cU
My first video describing my “issues”: youtube.com/watch?v=98sCdsYDckg&t=374s
☽ CONNECT
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii - Facebook
goo.gl/eY7hHe
Getting good sleep is something of an art form, in my experience! These simple and easy to incorporate habits have gone a long way towards helping me get the restful and rejuvenating sleep we all need. I hope you all enjoy!
☽ PRODUCTS MENTIONED
Dozeology Weighted Blanket with Duvet cover: amzn.to/2UJ09di
Wonderful at temperatures below 75, in my experience.
Dozeology Eye Mask: amzn.to/2PRLg9u
Blue-Light Blocking Glasses (2 pack): amzn.to/2N0QBZS
Fabric tube sleep mask (also great for yard work and hiking to protect your neck from the sun… there are so many options to choose from): amzn.to/2A94tZX
Veggie Vibes T-shirt: www.wearbarebones.com
☽ CONNECT
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii - Facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS are covered here: goo.gl/9Xr3jR
☽ READING RECOMMENDATIONS
goo.gl/Lix3JZ
If you have any questions, please explore the links or leave a comment!
Mauna Medic Healers Hui:
facebook.com/MaunaMedicHealersHui
(Look for pinned “How To Donate” Post)
KAHEA Aloha Aina Fund:
org.salsalabs.com/o/2699/donate_page/aloha-aina-support-fund
Hawaii Unity & Liberation Institute (HULI):
actionnetwork.org/fundraising/huli
Livestreams regarding Mauna Kea:
Kako’o Haliakala: facebook.com/kakoohaleakala
PLEASE CONTACT, with care and respect:
Hawaii Governor, David Ige:
governor.hawaii.gov/contact-us/contact-the-governor
@GovHawaii
twitter.com/GovHawaii
And Mayor Harry Kim: (808) 961-8211
@MayorHarryKim
twitter.com/MayorHarryKim
instagram.com/mayorharrykim
Let them know their desecration Hawaiian Cultural Sites and unconstitutional limits placed on Native Hawaiian Cultural Practitioners is UNACCEPTABLE and that these actions will affect your perception of Hawaii as a vacation destination.
If you live in Hawai’i: Let them know this use of public funds ($3.3 million plus so far…) is UNACCEPTABLE and that we need our Police and DLNR officers patrolling the island, not acting as private security for telescopes.
Please contact TMT investors:
Gordon and Betty Moore Foundation: @MooreFound
twitter.com/MooreFound
instagram.com/moorefound
650-213-3000
Let them know their involvement with the TMT project on Mauna Kea is a stain on their otherwise impressive track record. Stress the importance of protecting the unique environment on Manua Kea.
Caltech: @Caltech
twitter.com/Caltech
(626) 395-6811
Let them know their involvement in the TMT project on Mauna Kea and the desecration of cultural sites it causes reflects poorly on their reputation.
PLEASE EXPLORE THESE RESOURCES:
Hawai’i: The Stolen Paradise:
youtube.com/watch?v=40hT38izR1c
Act of War: The Overthrow of the Hawaiian Kingdom (Oiwi TV)
youtube.com/watch?v=yBmrPH1sNqg
Sacred Mountain - Mauna Kea, Hawaii Video:
youtube.com/watch?v=cUSVUQK9Bq4
Cultural Discussions on TMT:
Closing Testimony by Kaho’okahi Kanuha
youtube.com/watch?v=8k-nM1znPso
Lanakila Mangauil talks Culture (TMT & Maunakea)
youtube.com/watch?v=J5LV57eFx-k&t=1830s
Democracy Now Report July 2019:
youtube.com/watch?v=JV-Ty_OsTqQ
DN Report July 2019 Continued:
youtube.com/watch?v=b_puX1Bw0pM
Mauna Kea Summit Mismanagement Timeline video:
colorlines.com/articles/watch-50-year-history-mismanagement-hawaiis-mauna-kea
Cultural Impact Assessment (for TMT) “Falsified:”
bigislandnow.com/2017/03/03/tmt-hearing-cultural-impact-assessment-falsified/?fbclid=IwAR0oPobpzJQM-aIcjFeSGYbsjxYczrRsVE-tSALOreoKEdsFyWsBji1un10
EIS of TMT noting adverse impact of project:
dlnr.hawaii.gov/occl/files/2013/08/2010-05-08-HA-FEIS-Thirty-Meter-Telescope-Vol2.pdf
We dive into another of the villainous antinutrients - TANNINS! What are they?
Why are they so scary?
How can we avoid them?
And finally, are they really that scary after all?
☽ CONNECT
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii - Facebook
goo.gl/eY7hHe
Links:
ncbi.nlm.nih.gov/pubmed/9759559
Tannins and human health: a review (overall favorable, abstract only)
link.springer.com/article/10.1007/s11130-010-0177-1
Berries and human health
sciencedirect.com/science/article/abs/pii/S0924224498000284
Problems and benefits associated with tannins
link.springer.com/article/10.1007/BF03190367
Tannins and cancer
sciencedirect.com/science/article/abs/pii/S030438350400446X
Black Bean tannins suppress cancer cell growth and migration while having no effect on normal cells.
link.springer.com/article/10.1007/s10549-012-1977-9
Ellagic acid (tannin) suppresses cancer proliferation, growth, and angiogenesis of breast cancer cells.
http://ar.iiarjournals.org/content/33/5/1829.short
Ellagic Acid tumor cell specific antiproliferative, apoptotic, and antioxidant effect on oral carcinoma cells.
ncbi.nlm.nih.gov/pmc/articles/PMC2719230
Pancreatic Cancer apoptosis ellagic acid
researchgate.net/profile/Isil_Yildirim3/publication/283903030_Anticancer_Agents_Saponin_and_Tannin/links/5ac7170aaca272abdc5cd340/Anticancer-Agents-Saponin-and-Tannin.pdf
Tannins and Saponin anticancer properties
tandfonline.com/doi/abs/10.1080/01635580903191585
Tannins and other polyphenols anticancer properties
If you have any questions, please explore the links or leave a comment!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
The theory that protective chemicals produced by plants are toxic to our healthy cells is interesting and... makes theoretical sense... and yet, further investigation of our body's interactions with these chemicals is showing us that the truth is much more complicated and much more interesting!
Despite all of this interesting complication, applying this knowledge to our lives is simple: Eat whole plant foods in reasonable quantities and avoid unnatural supplements.
Some interesting reading:
Mediterranean diet as hormetic stressor (Full article click on PDF)
academic.oup.com/nutritionreviews/article/75/6/442/3865377
Dietary phytochemicals as hormetins (table of many) with explanation of pathway.
intechopen.com/books/gene-expression-and-regulation-in-mammalian-cells-transcription-toward-the-establishment-of-novel-therapeutics/stress-response-of-dietary-phytochemicals-in-a-hormetic-manner-for-health-and-longevity
Polyphenols in plants enhance efficacy synergistically.
sciencedirect.com/science/article/abs/pii/S0304383504004306
Flavonoids healthy, but at high doses can be bad. Avoid high doses, consume what would be normal on a vegetarian diet.
sciencedirect.com/science/article/pii/S089158490000304X
Tumor Cell Specific Effects:
http://cancerres.aacrjournals.org/content/60/14/3823.short
onlinelibrary.wiley.com/doi/abs/10.1002/mnfr.201000547
☽ CONNECT
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii - Facebook
goo.gl/eY7hHe
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
I chose not to supplement for many years and assumed my body would convert enough ALA to EPA and DHA. After doing more research on the importance of EPA/DHA and genetic/lifestyle factors that can inhibit conversion, I decided to take a low-dose supplement that contains approximately 250 mg/day of DHA, plus some EPA.
It's up to you to decide what's best for your circumstances.
My Detailed Omega 3s video:
youtube.com/watch?v=ilwNZ778YAM&t=204s
The VegSource Omega 3 Supplement Video: youtube.com/watch?v=c8_kTtWUnf8&t=223s
Higher circulating individual and total omega 3 fatty acids associated with lower total mortality (please note, this study is one of many which contradict one another. It would be a mistake to base one’s entire lifestyle around such inconclusive findings, but I view this as supporting evidence that *reasonable* levels of DHA/EPA in the blood, IN CONJUNCTION WITH A WHOLE PLANT FOOD DIET, is likely harmless and perhaps beneficial due to potentially low EPA/DHA conversion in modern vegans/vegetarians):
annals.org/aim/article-abstract/1671714/plasma-phospholipid-long-chain-3-fatty-acids-total-cause-specific
Study Indicating fish eaters better protected from heart disease than vegans:
academic.oup.com/ajcn/article/70/3/516s/4714974
Vegetarians have lower levels of DHA/EPA. This may or may not be a problem. “The absence of evidence is not evidence of absence.”
academic.oup.com/ajcn/article/100/suppl_1/449S/4576612
Vegans have low DHA/EPA status - similar to omnivores who eat little DHA/EPA - and respond robustly to a low dose supplement (254mg EPA/DHA)
sciencedirect.com/science/article/pii/S0261561414000764
Vegan/Vegetarian men have low but stable levels of omega-3s
http://ajcn.nutrition.org/content/82/2/327.short
Omega 3:6 ratio is 1:10 in vegans, must be improved + EPA/DHA intake.
karger.com/Article/Abstract/118629
Human conversion of ALA to DHA and EPA is suboptimal.
academic.oup.com/jn/article/134/1/183/4688233
Genetic variation in desaturation of ALA to LCPUFA
lipidworld.biomedcentral.com/articles/10.1186/1476-511X-9-63
My videos on other nutrients
Vitamin A: youtube.com/watch?v=nf7MDlVm7ts
Vitamin D: youtube.com/watch?v=LZKnF0sK8To&t=630s
Iodine video: youtube.com/watch?v=DwXQbskQk2A&t=13s
Eat Your Greens video: youtube.com/watch?v=ojCHR1AGbtk
☽ CONNECT
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii - Facebook
goo.gl/eY7hHe
If you have any questions, please explore the links or leave a comment!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Some LINKS:
Various Possible Thyroid Toxicants:
ncbi.nlm.nih.gov/pmc/articles/PMC4740614
Vegan diet associated with lower risk of hypothyroidism:
mdpi.com/2072-6643/5/11/4642/htm
“Exclusion of all animal foods” protective against thyroid disease:
ncbi.nlm.nih.gov/pmc/articles/PMC4377303
Soy isoflavone intake affected TPO activity, but did not affect thyroid homeostasis:
sciencedirect.com/science/article/pii/S0041008X00990197
Soy foods and supplements did not have effect on TSH of well-nourished women:
journals.lww.com/topicsinclinicalnutrition/Abstract/2008/01000/Effects_of_Dietary_and_Supplemental_Forms_of.2.aspx
Seaweed and Soy (Way too much iodine, yo!)
liebertpub.com/doi/abs/10.1089/jmf.2005.056
Soy benefits and risks. Reasonable dietary intake exerts no clinically relevant adverse effects in healthy people:
academic.oup.com/jn/article/140/12/2289S/4630696
Soy-based foods, not isolates, protective for thyroid cancer:
http://cebp.aacrjournals.org/content/11/1/43.short
Soy Isoflavones supplementation shows no influence on thyroid tests:
liebertpub.com/doi/abs/10.1089/109662003772519859
Soy compounds influence on Thyroid, Iodine deficiency:
ncbi.nlm.nih.gov/pmc/articles/PMC1241182
Soy - Iodine deficiency and use of Defatted Soy necessary to cause thyroid changes:
liebertpub.com/doi/abs/10.1089/omi.2011.0105
Soy effect on BRCA1 & 2:
liebertpub.com/doi/abs/10.1089/omi.2011.0105
Most cruciferous vegetables safe:
academic.oup.com/nutritionreviews/article-abstract/74/4/248/1807251
Cooking deactivates Goitrogenic compounds in brussel sprouts:
ncbi.nlm.nih.gov/pubmed/2419242
Thiocyanate activity with amino groups:
books.google.com/books?hl=en&lr=&id=2vWEBwAAQBAJ&oi=fnd&pg=PP9&dq=hypothyroidism+goitrogens&ots=CZ1HzNcyg4&sig=tcrTR6oJW5j3S0L-envDboVxcCk#v=onepage&q=goitrogens&f=false
☽ CONNECT
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii - Facebook
goo.gl/eY7hHe
Studies:
ncbi.nlm.nih.gov/pubmed/10205210
VFA lectin causes tumor cell differentiation, reversing the cancerous properties of colon cells.
tandfonline.com/doi/abs/10.1080/10408390591034445
Lectins bind to gastrointestinal cells and enter bloodstream. Lectins preferentially bind to cancerous cells and inhibit tumor growth.
sciencedirect.com/science/article/pii/S1357272511001968
Lectins trigger cancer cell apoptosis / programmed cell death
ncbi.nlm.nih.gov/pubmed/27235832
Dietary lectins can encounter colon cancer cells. Lectins are absorbed and interfere with cancer cell metabolism.
ncbi.nlm.nih.gov/pubmed/26769089
White kidney bean lectins antiproliferative and apoptotic activity on cancer cells.
sciencedirect.com/science/article/pii/S0733521014000228
Wheat lectins - no evidence of adverse health effects, lots of evidence of protective effects.
ncbi.nlm.nih.gov/pubmed/25739376
Legumes / lectins cancer protective.
ncbi.nlm.nih.gov/pubmed/27301975
Whole grains protective of cancer, cardiovascular disease, etc.
pnas.org/content/79/6/2051.short
Certain lectins bind to specific areas of the colon. Peanut lectins do not bind to normal cells, only to cancerous and potentially precancerous cells.
jci.org/articles/view/111662
Lectin binding to intestinal cells more frequent in the presence of inflammatory bowel disease. Also, areas showing most binding are different from controls.
http://www.biochemsoctrans.org/content/36/6/1482.abstract
Concentrates in cancerous tissue
ncbi.nlm.nih.gov/pubmed/12223269
ANIMAL LECTINS. Can bind to carbs, proteins, lipids, and nucleic acid.
http://www.imperial.ac.uk/research/animallectins/ctld/lectins.html
Overview of animal lectin types and uses (intracellular, extracellular, etc)
gastrojournal.org/article/0016-5085(82)90309-2/fulltext
Differences in binding - horse gram v. peanut
link.springer.com/article/10.1023/A:1025815113599
Colon cancer mucin changes - nonlectin specific.
ajol.info/index.php/samj/article/viewFile/149427/138931
Lectins in red kidney beans after soaking and cooking at 100 degrees C
Gut Health & Microbiome:
cambridge.org/core/journals/british-journal-of-nutrition/article/influence-of-a-highfat-diet-on-gut-microbiota-intestinal-permeability-and-metabolic-endotoxaemia/C4AEB961BE12DF26457DB807D98D2BDD
Intestinal Permeability:
bmcgastroenterol.biomedcentral.com/articles/10.1186/s12876-014-0189-7
sciencedirect.com/science/article/pii/S0092867416314647
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Years into my own eating disorder recovery, I'm now confident I can trust myself to honor my lower appetite and respect my body's need for nourishment when my usual, bigger appetite returns. Hope you find this conversation helpful! ♥️
Videos that mention the DNRS program I started in January:
DNRS Update: youtube.com/watch?v=mB_uZMKr1cU
Talking about my Anxiety Issues: youtube.com/watch?v=98sCdsYDckg&t=374s
☽ CONNECT
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
If you have any questions, please explore the links or leave a comment!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
(ZERO plastic used in packaging and shipping, y'all!)
Watch me get 100% of EVERY RDI on a plant-based diet:
youtube.com/watch?v=8Pcjxm2UR_I&t=3s
My Omega 3 Supplement: amzn.to/2XyNGt0
My B12 Supplement: amzn.to/2Xzz38Q
My videos on
🌱Iron: youtube.com/watch?v=bO6wP_OGAxM&t=13s
🌱Calcium: youtube.com/watch?v=xbov_KJHKPY&t=189s
🌱Vitamin D: youtube.com/watch?v=LZKnF0sK8To&t=630s
🌱Bone Health: youtube.com/watch?v=H8bUXjxl3kE&t=564s
🍞Bread Recipe: youtube.com/watch?v=86N-uSA7XSQ
🥪Mustard Recipe: youtube.com/watch?v=je_LgFVTds0&t=109s
Learn more about PHYTATES:
Phytate Overview Paper:
ncbi.nlm.nih.gov/pmc/articles/PMC2266880
Cancer protection from IP6 (aka, phytic acid):
tandfonline.com/doi/abs/10.1207/s15327914nc5502_1
Reduction of Phytates:
ncbi.nlm.nih.gov/pmc/articles/PMC4325021
Garlic and Onions increases iron and zinc absorption from grains and pulses: pubs.acs.org/doi/abs/10.1021/jf100716t
Phytates prevent mineral absorption, but are also antioxidants that can prevent and fight cancer, protect against diabetes, and prevent kidney stone development:
http://anuragaja.staff.ipb.ac.id/files/2012/10/Kumar_2010_FC_Phytate-human-rev.pdf
Phytate intake correlated with increased bone mineral density:
europepmc.org/abstract/med/20515779
Phytate intake decreased risk of osteoporosis:
liebertpub.com/doi/abs/10.1089/jmf.2008.0087
☽ CONNECT
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS are covered here: goo.gl/9Xr3jR
☽ READING RECOMMENDATIONS
goo.gl/Lix3JZ
If you have any questions, please explore the links or leave a comment!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Comprehensive, searchable Database of Oxalate content of common foods : oxalate.org
Short USDA List: ars.usda.gov/northeast-area/beltsville-md-bhnrc/beltsville-human-nutrition-research-center/nutrient-data-laboratory/docs/oxalic-acid-content-of-selected-vegetables
Information on conditions potentially linked to hyperoxaluria (warning: you may go down the obsessive/paranoid rabbit hole without appropriate scientific substantiation).: http://www.lowoxalate.info/research.html
Plant Proof Podcast: plantproof.com/category/podcast
Check it out!
For all your vegan health related questions: veganhealth.org
Becoming Vegan, Comprehensive Edition: amzn.to/2Wl98pb
Bread Recipe Video: youtube.com/watch?v=86N-uSA7XSQ
Bean Recipe Video: youtube.com/watch?v=ik7Ckdd5MqQ
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links or leave a comment!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Now, six years later, it's time to talk 1.) How I convinced a doctor to do the surgery at my age and with no kids, 2.) What the surgery & recovery process was like, 3.) Symptoms associated with Post Tubal Ligation Syndrome (my Fallopian tubes were cauterized, no clips or other foreign objects were used in my procedure), and 4.) At 30, do I have any regrets about not being able to have kids of my own?
Feel free to ask questions down below!
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
Calcium Video: youtube.com/watch?v=xbov_KJHKPY&t=795s
Iron video: youtube.com/watch?v=bO6wP_OGAxM&t=13s
Curry Recipe: youtube.com/watch?v=aQmJE2VzIAE&t=74s
If you guys have more questions about sustainable, evidence-based, PLANT-based diets, explore my channel and consider gifting yourself a copy of Becoming Vegan: The Comprehensive Edition: amzn.to/2WtzhRW
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links or leave a comment!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Trusting our Natural Hunger VLOG: youtube.com/watch?v=jmNU1VAmD7w
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
I feel so happy to be coming to y'all this week with an invitation to meet, learn about, and accept ourselves in a deeper way. Though so many of us have been taught to treat food intake and weight issues as purely physical problems, in my experience, these topics have deeply rooted links to our most fundamental beliefs about our worth, trustworthiness, and acceptability. If we are safe enough and willing enough to meet and accept ourselves with curiosity and compassion, our confusion about food intake and struggles with our weight can be wildly transformative. I hope you enjoy ♥️
Facing My Demons video: youtube.com/watch?v=VE0-CV-Eoro&t=1246s
A Course In Weight Loss: amzn.to/2LUqzry
The Pleasure Trap: amzn.to/2JNkivh
Oil-Free Curry Fries Recipe: youtube.com/watch?v=FH_nZPmcZvw&t=15s
S.O.Bs Recipe (Soy Oat Balls):
3 cups cooked Soybeans with some cook liquid
1.5 cups rolled oats, ground
2 carrots, diced
1 red onion, diced
1 clove garlic, minced
(Cook the veggies until tender if you want softer balls, throw them in raw if you like some crunch!)
1 tsp coriander seed
1 tbsp cumin seed
1 tbsp smoked paprika
1 tbsp curry powder (optional)
1 tsp kelp powder (for iodine purposes)
1 tsp salt and/or 1 tbsp shoyu or tamari
(Grind spices)
Mix it all up and let it sit in the fridge for 30 minutes. Mold into your desired shape and cook on your preferred non-stick pan on medium-low heat until they’re a lil’ bit brown and crispy.
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
B12: amzn.to/2VTfevP
Omega 3s: amzn.to/2VvE59o
(My recent video: youtube.com/watch?v=zpDO9H9YVNE )
Vitamin D3: amzn.to/2YqPGDX
(My vitamin D video: youtube.com/watch?v=LZKnF0sK8To&t=10s )
Organic Blackstrap Molasses: amzn.to/2HeAQun
Kelp (seaweed): amzn.to/2VxtGKr
(Be aware: it's more expensive on Amazon than it was at my local health food store)
or Dulse (seaweed): amzn.to/2E2C2z3
Brazil Nuts: amzn.to/2Yqihcz
My videos on
Iron: youtube.com/watch?v=bO6wP_OGAxM&t=10s
Calcium: youtube.com/watch?v=xbov_KJHKPY&t=13s
Links to pertinent studies discussed:
Biggest Loser Study:
onlinelibrary.wiley.com/doi/full/10.1002/oby.21538
Adaptive Thermogenesis:
ncbi.nlm.nih.gov/pmc/articles/PMC3673773
Dieting increases cortisol:
ncbi.nlm.nih.gov/pmc/articles/PMC2895000
Caloric Restriction and Bone Mass:
ncbi.nlm.nih.gov/pubmed/15231009
☽ CONNECT
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS are covered here: goo.gl/9Xr3jR
☽ READING RECOMMENDATIONS
goo.gl/Lix3JZ
If you have any questions, please explore the links or leave a comment!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Keep in mind that I live on Hawai'i Island (the big island) and am speaking from my experiences living here and visiting the other islands.
United Nations Human Rights Memorandum on the legal status of the Hawaiian Kingdom: hawaiiankingdom.org/blog/united-nations-acknowledges-the-occupation-of-the-hawaiian-kingdom
History of U.S Occupation: hawaiiankingdom.org/us-occupation.shtml
Full Length Documentary spanning from overthrow to current issues: youtube.com/watch?v=rDXFXvWTVm8
Airbnb Issues: airbnbwatch.org/in-your-area/hawaii
My Video on RAT LUNG WORM: youtube.com/watch?v=boR_MaAqLdE
Poisoning Paradise Trailer: youtube.com/watch?v=rZKF0erhtac
www.poisoningparadise.com
CFS “Pesticides in Paradise” report: http://www.centerforfoodsafety.org/files/pesticidereportfull_86476.pdf
kahea.org
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
Nordic Naturals Algae Omega:
amzn.to/2W7ZXE5
Nested Algae Omega:
amzn.to/2IM4A3D
Nature’s Way Liquid Omega-3 (Extra Strength):
amzn.to/2GLK411
(I currently take 1/2 tsp/day)
And don’t forget B12!
My favorite B12:
amzn.to/2VrVWNP
**I'm not affiliated with any of the products mentioned in this video and I do not do sponsored content.
Petunia has made a full recovery! We did have to take her in to the vet for a subcutaneous fluid infusion because she got dehydrated, but she is fine and back to her normal self now.
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links or leave a comment!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com
Chickpea “Toonah” Salad
2 cups Chickpeas, lightly smashed with some cook liquid
2 tsp Garlic (or more if you like)
2 tbsp Mustard of your choice (my homemade mustard recipe lives here: youtube.com/watch?v=je_LgFVTds0)
1 tsp Dulse Flakes or Kelp Powder
1 tsp Black Pepper
1 tsp Mrs. Dash or equivalent salt-free seasoning mix
2 tsp Shoyu or Tamari
1/4 Red Onion, diced
Mix all ingredients, let sit for 1+ hours to develop the flavor. Enjoy!
Gluten-Free Bread Recipe: youtube.com/watch?v=86N-uSA7XSQ
Lasagna Recipe: youtube.com/watch?v=ODNaw3tTs9g&t=75s
DNRS Program I use:
retrainingthebrain.com
Please check out the POLYVAGAL PODCAST! justinlmft.com/podcast
Books I’ve Enjoyed
Wired for Healing: amzn.to/2DlS1Yy
*The Brain that Changes Itself: amzn.to/2VaPvOT
*The Brain’s Way of Healing: amzn.to/2DnrpXc
*My Stroke of Insight: amzn.to/2DnircD
The Polyvagal Theory in Therapy: amzn.to/2XrJ1ZA
The Polyvagal Theory: amzn.to/2Gw1DSx
Accessing the Healing Power of the Vagus Nerve: amzn.to/2VfNIbt
*If you have a library card, get the LIBBY app for free audiobooks and ebooks!!! meet.libbyapp.com
And many thanks for your patience, my travels to visit family and driving across the country took up all my time last week and I was unable to edit!
My Videos On:
AGEs:
youtube.com/watch?v=xOiIyE6fyFc
Omega 3s:
youtube.com/watch?v=ilwNZ778YAM&t=9s
youtube.com/watch?v=wdAvnw_r2_k&t=3s
Insulin Resistance:
youtube.com/watch?v=oij59cwNYuE
Vitamin A:
youtube.com/watch?v=nf7MDlVm7ts
Vitamin D:
youtube.com/watch?v=LZKnF0sK8To&t=10s
Black Bean Burgers Recipe:
youtube.com/watch?v=V66HjFYv8Ic&t=295s
The DHA/EPA supplement I previously used to use was discontinued, I’m trying this one now: amzn.to/2FZLswu
Some Studies mentioned:
Dietary AGEs: ncbi.nlm.nih.gov/pmc/articles/PMC3704564
AGEs and PCOS:
onlinelibrary.wiley.com/doi/abs/10.1111/j.1365-2265.2008.03247.x
link.springer.com/article/10.1007/BF03401321
Enamel Formation: jamanetwork.com/journals/jamapediatrics/article-abstract/486141
Free Fatty Acids and Insulin Resistance: ncbi.nlm.nih.gov/pubmed/24373240
academic.oup.com/ajcn/article-abstract/52/3/524/4650824
physiology.org/doi/abs/10.1152/ajpregu.1994.266.1.r95
Phytic Acid: tandfonline.com/doi/abs/10.1080/01635589309514232
http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.538.8279&rep=rep1&type=pdf
nrcresearchpress.com/doi/abs/10.1139/apnm-2013-0557#.XKZeoy2ZOSw
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links below, or feel free to contact me *in the comments section*!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com
Additional Resources:
http://www.veganhealth.org
Psyllium Husk Powder: amzn.to/2Cy51Kr
Instant Yeast: amzn.to/2JyXnVR
Vitamix Dry-Grains Canister: amzn.to/2umfnsc
Our Bread Maker: amzn.to/2CuYJuL
Bread Recipe:
Dry Ingredients:
1 cup Brown Rice
1 cup Oat Groats
1 cup Rolled Oats
1/2 cup Millet
1/2 cup Buckwheat
1/2 tsp Salt
1-2 tbsp Sugar
3 tbsp Psyllium Husk Powder
4 tbsp Flaxseeds (equals approximately 5 tbsp of ground flaxseed)
Wet Ingredients:
3 cups Water
1 tbsp Blackstrap Molasses (organic)
1 tbsp INSTANT Yeast
Method:
1. Mill whole grains using milling method of your choice. (If you do not have access to a dry-canister or grinder, simply use store-bought whole grain flours, though please be aware this will affect how much water is needed to achieve dough consistency. That will depend on the humidity in your area and type of flours used, so add in water slowly.)
2. Mix in additional dry ingredients.
3. Add water, molasses, and instant yeast.
4. Stir vigorously until combined.
5. Place into bread maker and use Ultra-Fast, Quick-Bake, or Gluten-Free setting. The setting that works best for mine is takes about 2 hours. High-heat settings appear to achieve the best rise!
Oven-Baking Method (I haven’t used this method, as we don’t have an oven, but this is my best guess based on bread-making techniques I learned in culinary school.):
1. Place mixed dough into an oiled loaf pan.
2. Put in the MIDDLE of a WARM oven for 30 minutes.
3. Turn oven up to 350-375 F for about 60 minutes. Keep an eye on it to prevent over-browning.
“Hummus” Recipe:
I cup/can White Beans
1 clove Garlic
1/4 tsp Salt
1/2 bunch Garlic Chives
Rosemary, oregano, thyme, or any other Italian herbs you enjoy!
Blend until it’s the consistency you prefer. Use some of the bean liquid to thin if desired.
(Please note: Many oats are CONTAMINATED with traces of gluten during harvesting and processing. If you are MEDICALLY GLUTEN FREE, this is NOT the recipe for you. Alternately, you can SUBSTITUTE the oats for certified-gluten-free oats or other gluten-free flours. I'd recommend the Bob's Red Mill Oats OR Bob's Red Mill Gluten-Free All-Purpose Flour. Hope that covers all the bases!)
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
Fortunately, succeeding on a vegan or a plant-based diet is possible if we refrain from unnecessary/harmful "healthy" habits and... ACTUALLY EAT ENOUGH FOOD. And remember that we are all here because not eating other's bodies is a nice thing to do.
Mic The Vegan Video: youtube.com/watch?v=lVn6IvQxrlQ
Mac N’ Cheese video for “cheese” recipe: youtube.com/watch?v=hpiwVP6w7NE
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links below, or feel free to contact me *in the comments section*!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com
Essential Documentaries:
What The Health: www.whatthehealthfilm.com (now on NETFLIX)
Forks Over Knives: http://www.forksoverknives.com (or on NETFLIX)
Watch COWSPIRACY Now!: www.cowspiracy.com (or on NETFLIX)
Earthlings Documentary WATCH FOR FREE: http://www.nationearth.com/earthlings-1
DIABETES CAN BE REVERSED: http://amzn.to/2sV08F7
goo.gl/jL46ky
goo.gl/4KCD1m
Plant Powered Doctors:
Dr. Michael Greger: www.nutritionfacts.org (the home of How Not to Die!)
Dr. Pamela Popper: www.wellnessforum.com (she does email consultations if you’re dealing with health challenges)
Physicians Committee for Responsible Medicine: www.pcrm.org
Dr. John McDougall: drmcdougall.com/index.php
The China Study/Dr. T Colin Campbell: http://www.thechinastudy.com
Dr. Caldwell Esselstyn: http://www.dresselstyn.com
Good news is, we'll be converting provitamin A carotenoids into retinol the whole time.
General vitamin A article (contains prostate cancer statistic): ods.od.nih.gov/factsheets/VitaminA-HealthProfessional
Carotenoid overview: https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/carotenoids
Bioconversion of dietary provitamin A carotenoids to vitamin A in humans (bone health quote): ncbi.nlm.nih.gov/pmc/articles/PMC2854912
Mic The Vegan’s Video: youtube.com/watch?v=Ud2UfUHZm4w&t=93s
Mac n’ Cheese video for “cheese” recipe: youtube.com/watch?v=hpiwVP6w7NE&t=359s
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links below, or feel free to contact me *in the comments section*!
Essential Documentaries:
What The Health: www.whatthehealthfilm.com (now on NETFLIX)
Forks Over Knives: http://www.forksoverknives.com (or on NETFLIX)
Watch COWSPIRACY Now!: www.cowspiracy.com (or on NETFLIX)
Earthlings Documentary WATCH FOR FREE: http://www.nationearth.com/earthlings-1
DIABETES CAN BE REVERSED: http://amzn.to/2sV08F7
goo.gl/jL46ky
goo.gl/4KCD1m
Plant Powered Doctors:
Dr. Michael Greger: www.nutritionfacts.org (the home of How Not to Die!)
Dr. Pamela Popper: www.wellnessforum.com (she does email consultations if you’re dealing with health challenges)
Physicians Committee for Responsible Medicine: www.pcrm.org
Dr. John McDougall: drmcdougall.com/index.php
The China Study/Dr. T Colin Campbell: http://www.thechinastudy.com
Dr. Caldwell Esselstyn: http://www.dresselstyn.com
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com
Tofu "Cheese":
1 block firm tofu
1/4 C plant milk of your choice (I use almond)
1 tsp salt
3 tbsp apple cider vinegar (or lemon juice)
3 tbsp nutritional yeast
Blend in blender or food processor until it reaches desired consistency. Adjust seasoning to your taste. Enjoy!
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links below, or feel free to contact me *in the comments section*!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com
Essential Documentaries:
What The Health: www.whatthehealthfilm.com (now on NETFLIX)
Forks Over Knives: http://www.forksoverknives.com (or on NETFLIX) COWSPIRACY: www.cowspiracy.com (or on NETFLIX)
Earthlings: http://www.nationearth.com/earthlings-1
Plant Powered Doctors:
Dr. Michael Greger: www.nutritionfacts.org (the home of How Not to Die!)
Dr. Pamela Popper: www.wellnessforum.com (she does email consultations if you’re dealing with health challenges)
Physicians Committee for Responsible Medicine: www.pcrm.org
Dr. John McDougall: drmcdougall.com/index.php
The China Study/Dr. T Colin Campbell: http://www.thechinastudy.com
Dr. Caldwell Esselstyn: http://www.dresselstyn.com
Get into the habit of nourishing your sweet body with a few key WHOLE PLANT FOODS that are exceptionally rich in this vital antioxidant, fat-soluble vitamin. Enjoy!
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
Questions about Weight Loss, Calories, Nutrition, and Exercise???
Check out my Weight Loss Series: goo.gl/8U4P5R
Dealing with ACNE?! Check out my uber-comprehensive Acne Series: goo.gl/e3IBRm
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links below, or feel free to contact me *in the comments section*!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com
Essential Documentaries:
What The Health: www.whatthehealthfilm.com (now on NETFLIX)
Forks Over Knives: http://www.forksoverknives.com (or on NETFLIX)
Watch COWSPIRACY Now!: www.cowspiracy.com (or on NETFLIX)
Earthlings Documentary WATCH FOR FREE: http://www.nationearth.com/earthlings-1
DIABETES CAN BE REVERSED: http://amzn.to/2sV08F7
goo.gl/jL46ky
goo.gl/4KCD1m
Plant Powered Doctors:
Dr. Michael Greger: www.nutritionfacts.org (the home of How Not to Die!)
Dr. Pamela Popper: www.wellnessforum.com (she does email consultations if you’re dealing with health challenges)
Physicians Committee for Responsible Medicine: www.pcrm.org
Dr. John McDougall: drmcdougall.com/index.php
The China Study/Dr. T Colin Campbell: http://www.thechinastudy.com
Dr. Caldwell Esselstyn: http://www.dresselstyn.com
These are not easy or straight forward issues to deal with. Often, what's happening in our gut is due to a vast number of factors that interact with one another intricately. Once dysbiosis and inflammation has begun, they can be very difficult to affect.
📚My Favorite Books on Gut Health:
Gutbliss (contains very helpful descriptions of different conditions): http://amzn.to/2u2DOM3
The Good Gut: http://amzn.to/2vKTimA
Dr. McDougall’s Digestive Tune-up: amzn.to/2Ip5mQ9
🥑Nutritional causes of common GI Disorders talk by Dr. Pam Popper:
youtube.com/watch?v=PSFOLIW7N3M
🍏FODMAP and Placebo study:
onlinelibrary.wiley.com/doi/full/10.1111/apt.14065
🍎Gut Health & Diet:
mdpi.com/2072-6643/7/1/17/htm
gut.bmj.com/content/65/2/330
sciencedirect.com/science/article/pii/S1550413114003118
europepmc.org/articles/pmc4216184
🍐Leaky Gut Causes:
nature.com/articles/cmi201067
bmcgastroenterol.biomedcentral.com/articles/10.1186/s12876-014-0189-7
🐟My video on Omega 3s: youtube.com/watch?v=ilwNZ778YAM&t=9s
🥜My video on AGEs: youtube.com/watch?v=xOiIyE6fyFc
🧬Information on Nervous System & Bodily functions:
PolyVagal Theory: amzn.to/2RQxRP4
Accessing the Healing Power of the Vagus Nerve: amzn.to/2FH52hf
The Body Keeps the Score: amzn.to/2DijVVX
Wired for Healing - Remapping the Brain to Recover from Chronic and Mysterious Illnesses: amzn.to/2Mlg5hK
DNRS system mentioned: retrainingthebrain.com
🎭Pelvic Floor Disorders: my.clevelandclinic.org/health/diseases/14459-pelvic-floor-dysfunction
👩🏽🔬Plant-Based Gastroenterologists: plantbaseddoctors.org/specialty/gastroenterologist
Dr. Angie Sadeghi
http://drangiehealth.com
(Did a recent interview on the Nutrition Rounds Podcast that was amazing!)
Dr. Alan Desmond:
instagram.com/devongutdoctor
youtube.com/watch?v=VUQTZYyPMSA&feature=youtu.be
Dr. Will B:
theguthealthmd.com
instagram.com/theguthealthmd
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
Chili Recipe:
1 large onion, diced
1 large carrot, diced
3 cloves garlic, chopped
(Feel free to add in other veggies: celery, mushrooms, eggplant, etc.)
Spices:
2 tbsp cumin
1 tbsp smoked paprika
2 tsp coriander
1 tbsp mustard seeds
Grind in spice grinder
1 can whole crushed or diced tomatoes
1 small can tomato paste
1 tbsp blackstrap molasses
1/8 cup ketchup (can be substituted with a splash of vinegar, salt, and a bit of your preferred sweetener)
2-4 cups cooked beans of your choice (I like black, pinto, or kidney beans)
Water to adjust consistency
Avocado Dressing:
1/2-1 avocado
1 tsp tamari
2 cloves garlic, pulverized
2 tsp ginger
2 tbsp apple cider vinegar
1 tbsp nutritional yeast
My MEAL PREP: youtube.com/watch?v=3FOAXyPmkNE
My Average Nutrient Intake: youtube.com/watch?v=8Pcjxm2UR_I&t=3s
Supplements to Consider: youtube.com/watch?v=H2nFdKwFLuk&t=45s
Best Beans EVER: youtube.com/watch?v=ik7Ckdd5MqQ
Low-Fat, Creamy Curry Recipe Video: youtube.com/watch?v=aQmJE2VzIAE
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
Questions about Weight Loss, Calories, Nutrition, and Exercise???
Check out my Weight Loss Series: goo.gl/8U4P5R
Dealing with ACNE?! Check out my uber-comprehensive Acne Series: goo.gl/e3IBRm
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links below, or feel free to contact me *in the comments section*!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com
☽ BOOKS & PROGRAMS I'M EXPLORING ☾
Most of these are related to the effects of trauma on the brain as well as exploring self-directed neural plasticity techniques to rewire our incredible, adaptive neurons!
DNRS:
retrainingthebrain.com
The Brain that Changes Itself:
amzn.to/2R67R2p
The Brain’s Way of Healing:
amzn.to/2R8yYd5
Wired for Healing:
amzn.to/2SBG3j4
PolyVagal Theory:
amzn.to/2F8F4TI
Accessing the Healing Power of the Vagus Nerve:
amzn.to/2F7ye0L
Hardwiring Happiness:
amzn.to/2RCC6h7
Waking the Tiger:
amzn.to/2R54s3O
The Body Keeps the Score:
amzn.to/2CP3Ir4
When the Body Says No:
amzn.to/2RqEF5G
I read/listened to most of these via my Libby Library App: meet.libbyapp.com
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
Questions about Weight Loss, Calories, Nutrition, and Exercise???
Check out my Weight Loss Series: goo.gl/8U4P5R
Dealing with ACNE?! Check out my uber-comprehensive Acne Series: goo.gl/e3IBRm
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links below, or feel free to contact me *in the comments section*!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com
⭐︎Becoming Vegan: http://amzn.to/2vKuL0U
⭐︎Omega 3s video:
youtube.com/watch?v=ilwNZ778YAM&t=3s
⭐︎Vitamin D video:
youtube.com/watch?v=LZKnF0sK8To
⭐︎Calcium video:
youtube.com/watch?v=xbov_KJHKPY&t=9s
⭐︎Protein and Protein powders:
youtube.com/watch?v=-QHWqxJ5WH0
☽ PRODUCTS ☾
Concentrace mineral drops:
http://amzn.to/2sxI5aS
B12:
http://amzn.to/2sldQTh
Algae Omegas DHA/EPA:
(The ones I take appear to be discontinued, I'll be buying this next)
amzn.to/2SpPy53
(or this one, though it is DHA only)
amzn.to/2Rnmrlr
Vegan D3:
amzn.to/2AwcsDo
Organic Broccoli Seeds: amzn.to/2Vdbmmg
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
Questions about Weight Loss, Calories, Nutrition, and Exercise???
Check out my Weight Loss Series: goo.gl/8U4P5R
Dealing with ACNE?! Check out my uber-comprehensive Acne Series: goo.gl/e3IBRm
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links below, or feel free to contact me *in the comments section*!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com
⌘Nutrient dense whole plant foods.
⌘As often as you're hungry (or more often if your hunger cues have been affected by starvation or other eating disorders).
⌘If you hear the phrase "water fasting," plug your ears and don't stop running until you see people wearing shoes.
⌘Superfoods are not adequate meals.
⌘There's no such thing as juice "feasting." It's calorie and fiber restriction. Period.
⌘Do not let anyone put a water hose up your ass. Your ass does not need to be hydro cleansed.
⌘And be aware of supplements you definitely need: B12
it's common to need: Omega 3's + D3
or might need: iron, zinc, selenium, or B-vitamins due to genetic variations in absorption and conversion.
What is a WISELY PLANNED vegan diet?
youtube.com/watch?v=e4QnnREelWM&t=4s
Supplements to Consider
youtube.com/watch?v=H2nFdKwFLuk&t=38s
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
Questions about Weight Loss, Calories, Nutrition, and Exercise???
Check out my Weight Loss Series: goo.gl/8U4P5R
Dealing with ACNE?! Check out my uber-comprehensive Acne Series: goo.gl/e3IBRm
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links below, or feel free to contact me *in the comments section*!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com
The 8” Wustof Cook’s Knife I have loved for 12 years: amzn.to/2UGZYyB
http://www.wusthof.com/products/knives/8-cook-s-knife-2048
3.5” Pairing Knife: amzn.to/2EmidDW
http://www.wusthof.com/3-1-2-paring-knife-2037
Vitamix (cheaper when reconditioned): Vitamix (mine is reconditioned): http://amzn.to/2saZ6I8
Also at: vitamix.com/us/en_us/Shop/Certified-Reconditioned-Series
8-Quart Instant Pot: amzn.to/2EMpwXj
3-Quart Instant Pot: amzn.to/2UHJmGX
Spice/Coffee/Flaxseed grinder: http://amzn.to/2tFwYhh
Convection Oven (we bought ours at Wal-Mart, but this one is similar): http://amzn.to/2sfN7nE
Electric Kettle (DON’T BUY THE ONE I HAVE, check the comments for recommendations!!)
Cast Iron pans: amzn.to/2LfMYvz
Low sides (for pancakes and more): amzn.to/2ElZWqf
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
Questions about Weight Loss, Calories, Nutrition, and Exercise???
Check out my Weight Loss Series: goo.gl/8U4P5R
Dealing with ACNE?! Check out my uber-comprehensive Acne Series: goo.gl/e3IBRm
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links below, or feel free to contact me *in the comments section*!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com
I'm sad to hear Kalel has been unwell and that she's decided to start eating animal products again. It seems like a very misguided choice that is ignoring the more likely causes of her ill health. Here's hoping she and her doctor keep exploring other options.
**Please take care of yourselves:**
What is a wisely planned vegan diet?:
youtube.com/watch?v=e4QnnREelWM
Supplements to consider on any diet:
youtube.com/watch?v=H2nFdKwFLuk&t=33s
B-12: http://amzn.to/2sldQTh
The SAFEST Omega-3’s you can find: http://amzn.to/2sZcJ9P
Vegan Vitamin D3 1,000 IU: amzn.to/2AwcsDo
Liquid Vegan D3: amzn.to/2N0vmY0
Vegan D3 2,000 IU: amzn.to/2MD6bez
☽ CONNECT ☾
@lilykoihawaii #legitdelicious
instagram.com/lilykoihawaii
twitter.com/lilykoihawaii
Liwai @808plantfat: goo.gl/IibvRe
Lily Koi Hawaii
on facebook
goo.gl/eY7hHe
☽ LIFESTYLE BASICS ☾ are covered here: goo.gl/9Xr3jR
Questions about Weight Loss, Calories, Nutrition, and Exercise???
Check out my Weight Loss Series: goo.gl/8U4P5R
Dealing with ACNE?! Check out my uber-comprehensive Acne Series: goo.gl/e3IBRm
☽ READING RECOMMENDATIONS ☾
goo.gl/Lix3JZ
If you have any questions, please explore the links below, or feel free to contact me *in the comments section*!
Please be aware that my videos and all information contained within are for entertainment purposes only and does not constitute or replace medical or health advice from a qualified professional. The watcher should always consult his or her healthcare provider to determine the appropriateness of any diet or lifestyle change for their own situation or if they have any questions regarding a medical condition or treatment plan.
Business queries (currently NOT offering one on one coaching, sorry!) and collaboration requests only please (I am not able to respond to personal emails/questions, sorry). Mahalo for your respect and understanding: lilykoihawaii@gmail.com