I am getting ready to take a well-deserved vacation. My cozy little family of 4 will be getting on the road beginning August 6th and heading to Florida where my older son, Eric, is going to attend college.
I am teary eyed as I write this, remembering how emotional it was to drop Eric off at kindergarten. Now he'll be 1500 miles away and I won't see him for months. My “baby” will be on his own, and I will miss his hugs at the end of the day!
Transitions are a double edged sword. Leaving behind the familiar and stepping into the unknown can be frightening.
My kids went to a camp last week, sponsored by the Unitarian Universalist Church. One of the things they did was a ropes course and both said the highlight of the camp was climbing to the top of a very tall pole, about the size of a telephone pole, with tiny rungs. At the top they had to stand there in the wind and jump out to meet the trapeze that was sent flying their way.
Both said it was the scariest thing they had ever done, and also the most empowering.
Yes, transitions can be scary, but they can also be very empowering.
I remember very vividly how scared I was going off to college. It was the “unknown-ness” about it that was most scary.
Like the kids taking a leap of faith off the telephone pole and towards the trapeze, or me walking across a bed of hot coals as I wrote about in my last newsletter, or my son going off to college, or you taking on a gluten-free, whole foods diet — it's all very scary at first, but then very rewarding and empowering.
Empowering Interviews on Vibrant Health Solutions Radio
Be sure to listen in to our most recent radio shows with very impressive and knowledgeable guests.
Yesterday I interviewed one of my private health coaching clients, Donna Kasuska. She's one of the most knowledgeable people I know when it comes to chemical safety. That's what she does for a living.
She shared pearls of wisdom about how to keep your home environment toxin-free and offered an amazing home chemical checklist that you can get it for free if you register for her newsletter before she releases the checklist product for sale. Thanks Donna.
Dr. Ritamarie's Raw Food on the Run: “Grab n' Go” Meals that Are Good for You
By Dr. Ritamarie Loscalzo
I love food. What about you?
When I first discovered that my health challenges were due largely to the foods I was eating, my heart sank.
You see, I am the type of person who acts on new knowledge relatively quickly.
Learning that my favorite foods were making me sick was a big blow.
So I resigned myself to a boring diet of celery and apples, put one foot in front of the other, and I never looked back.
(Well, maybe I peeked back a little at first, but when I set my mind to something, I follow through.)
To my surprise, rather than finding myself bored with the food, I found myself rather intrigued by the variety of tastes and textures I had never before experienced. Who would have thought that cauliflower dipped in almond butter could taste so good?
As time went on, I found myself becoming adventurous with my foods.
I discovered that the meals I enjoyed the most consisted of vegetables and dips or vegetables drenched in a yummy sauce.
One of my favorite ways to eat is what I now call “Grab ‘n Go”.
Dr. Ritamarie's Raw Food on the Run: “Grab n' Go” Meals
In my “to be released later this year” book on blood sugar balancing and insulin resistance, there is an entire section called “Grab ‘n Go”.
I'd like to share a few tips from there.
If you lead a busy lifestyle and you understand the benefit of eating only pure, fresh, unprocessed foods, but you don't feel like you have the time then “Grab ‘n Go” meals will be an answer to your prayers.
Making nutritious meals doesn't have to consume all your time and energy. Many recipes are quick and easy to make and can be put together in 5 – 10 minutes.
What follows is a set of time saving tips I've learned over the years that will allow you to make a meal in as little as 5 minutes.
All it takes is a little advanced planning and making a few items every 3 – 4 days.
I've also shared some of my secrets in the Raw Food UniversityHealthy “Fast Food” video as well as in the B4 Be Gone program recipe guide (my “Grab ‘n Go” strategy is included in entirety in the B4 recipe guide).
3 Samples of “Grab ‘n Go” Quick and Healthy Meal Ideas
#1 – Raw Food Dips and Cheese
Make 1 or 2 dips and/or “cheese” recipes – they last several days. These are created using all fresh, whole ingredients – raw nuts and seeds, vegetables, and herbs. See the recipe section of the newsletter below for one of my favorites.
Be sure to make more dip before you run out. Preparation takes no more than 5 minutes per dip on average. Dips are very versatile and, in addition to making a terrific meal in and of themselves, can be eaten with a variety of raw vegetable sticks or dehydrated crackers.
Dips or “cheese” can be used in wraps, on sandwiches, on salads, and as a sauce for steamed or raw vegetables. They are also good drizzled on top of a soup.
#2 – Raw Food Spreads and Paté
Make 1 or 2 spreads like “Mock Tuna”, Nomi Shannon's Sunny Pate (available on her website), or Creamy Pesto made from veggies and herbs.
Spreads, sometimes called paté, are made with vegetables and nuts or seeds and are similar in texture to sandwich spreads like those made from tuna and salmon. These are easy to make in the food processor and will last for 4 days, sometimes longer.
#3 – Raw Food Salad Dressings and Sauces
Make a couple of salad dressings and/or sauces. By having these already made, you can quickly make a delicious meal by tossing with your favorite greens and vegetables, some of which can be purchased pre-washed and cut to save you time.
Examples of some of my favorite dressings and sauces are:
Store these dips, dressings, and spreads in the refrigerator and stock up on romaine hearts, celery, cucumbers, jicama, red bell pepper, broccoli, cauliflower, and green leafy vegetables.
Use Herbs that Heal in Your Quick Meals
You can also fortify your creations with herbs specific to your particular health needs.
Add kelp or other sea vegetables to support your thyroid.
Add some burdock for liver support.
Using daikon adds a super flavor and is good for breaking up mucous.
Brazil nuts are a good source of selenium and are helpful for your thyroid.
You can even add some holy basil to support your adrenals.
Use cilantro for clearing toxins and heavy metals.
The possibilities are endless.
How to Make a Raw Food “Grab ‘n Go” Meal: Step-by-Step
Once you've created the dressings and dips and stocked the fridge with vegetables, making a meal is a snap.
Open the refrigerator at lunch time and take a look around. Which vegetable appeals most as the outer wrapping? Bell pepper? Jicama? Collard?
I must admit, I usually choose those requiring the least amount of work like red bell pepper and collard greens. Those are wash and go. Jicama takes a little longer to peel and slice, but it can be prepared as part of your beginning of the week time-saving prep steps.
Example of a Quick and Portable Meal: Raw Food Sandwich and Wrap Alternatives
Choose a vegetable to use as your base.
Choose a spread.
Choose vegetables and sprouts to add green nutrition.
Choose a dip to add to the top.
Wash and cut vegetables if necessary.
– Red bell peppers are cut lengthwise down the middle. – Jicama is peeled and cut into 1/8 – 1/4 inch thick rounds. – Romaine lettuce and collard leaves are simply rinsed.
Lay vegetable on a plate.
Start with a layer of greens – either baby greens or large leaf greens that have been cut into bite-sized pieces and wilted with a salt massage are recommended.
Add a layer of spread (optional).
Spoon on sauerkraut if desired.
Add sauce or dip.
Top with sprouts and any other chopped or grated vegetables.
Wrap if need be.
Eat and enjoy. It's like eating a salad in a wrap.
I've actually made salad then realized I'd rather eat with my hands and took the entire salad and wrapped it in a Nori sheet or collard green leaf. In this way, you can take a salad wrapped in a leaf to a ball game, meeting, or to your desk to eat (although this is not ideal, sometimes it's necessary).
This entire process takes about 5 minutes, including clean up. There's very little clean up, save for the spoons and knives used in preparation. The meal is filling, delicious, and very nutritious.
Example of a Grab ‘n Go Dip Meal
Select a variety of vegetable sticks and stiff romaine hearts alone or with some dehydrated chips.
Grab a pre-made dip or two. Spreads can also be used as dips.
Eat and enjoy.
Using the “Grab ‘n Go” method you can make meals as simple or as elaborate as you'd like.
How to Enjoy Endless and Easy Fast Raw Food Meal Ideas
There's a lot of variety possible and a lot of possible usage for leftovers. Leftover sauces from one meal can turn into a topping for a “sandwich.” Veggies and dips make great portable lunches, as do sandwiches.
You can bring along the components in small containers and assemble at work or even in your car if you're travelling as a passenger. Salads can be pre-made and stored in the refrigerator or carried to work by keeping the dressing separate to add right before eating.
I must admit, “Grab ‘n Go” is my absolute favorite way of eating.
Dr. Ritamarie's Living Foods Potluck and Information Night Saturday, July 28th, 2012
Once a month, you can join us LIVE in Austin, Texas for a local raw food potluck where you can:
Meet like-minded people and make new friends.
Learn new and exciting recipes.
Gather valuable health and nutrition information.
Feel supported on your health quest.
Click HERE to learn more about the event and find out all the details on what to bring and what to expect.
(last Saturday of every month unless noted otherwise):
Saturday, July 28th, 6:30 p.m. central
Saturday, August 25th, 6:30 p.m. central
Saturday, September 29th, 6:30 p.m. central
Saturday, October 27th, 6:30 p.m. central
What our attendees have to say about recent potlucks:
“I had a great time meeting new people and gained new knowledge and wisdom regarding blood sugars and the importance of a clean, whole food diet. The food tasted amazing and the display of all the dishes looked wonderful. Thank you to Dr. Ritamarie, her husband and all of the people who contributed to make this connection possible. What a great experience.” — Bridget
“Incredible! The food was awesome. You won't leave hungry. Lots of very interesting people. Ritamarie was a wonderful host. She shared some extremely helpful information on health restoration. I wish now I had brought three more people to hear this information. She was so gracious, answering questions and sharing her knowledge with wit and compassion.” — Yvetta Myers
Back to school is right around the corner and with it comes the lunchtime woes.
I hear from parents all the time asking what to send in their kids lunchboxes “that they will actually eat”. Or I also hear questions and concerns from parents about how a “bad” school lunch will really affect their kids.
So I'm bringing back kids nutrition expert, Karen Ranzi.
Eighteen years ago, Karen was able to heal her son from asthma, chronic ear infections, and multiple allergies. She also healed herself from digestive, gynecological, and skin problems through dietary and lifestyle changes.
By means of her education, life-changing personal experiences, and sincere desire to share her message, Karen has been able to guide thousands toward developing excellent health.
In This Show Learn:
The “do's and don'ts” of cafeteria food
Ways to entice your children to eat healthier lunches
How to help your kids avoid the afternoon slump
Check out Karen's book: Creating Healthy Children at:
Chemical Consciousness with Dr. Ritamarie Loscalzo and Donna Kasuska
Click HERE for the recording! Chemicals are everywhere. We see them, use them and breathe them daily. But what you may not know is that can be a GOOD THING and a BAD THING.
Chemicals are good when their presence makes it possible for us to have all of the practical, convenient things that are a part of our lives: like our homes, cars, food, cosmetics, cleaning products and really …everything.
Chemicals are bad when they cause harm to people and the environment. In our everyday lives, chemicals can often be harmful in ways that are not very obvious.
When it comes to chemicals we really have only three choices:
Give up our lifestyle and go live in a cave in the wilderness.
Choose to be oblivious, while having as much fun as possible now, before we get old and sick.
Choose to be aware, while consciously selecting our path to health and longevity (and still have as much fun as possible)!
If you have made choice #3, then this show is for you.
Joining Dr. Ritamarie is chemical expert, Donna Kasuska. Donna's passion is educating people about chemical safety and usage.
In this show learn:
What happens during the first hour of each day.
What chemicals your health and beauty products really contain
Dr. Ritamarie Loscalzo, MS, DC, CCN, DACBN, has been an integrative health care practitioner for over two decades, empowering her patients and students to overcome health challenges and lead a joyful and healthy life.
She's a Doctor of Chiropractic with Certifications in Acupuncture, Clinical Nutrition, HeartMath® and Herbal Medicine as well as a certified raw and living foods instructor, chef, and coach.
She's the author and co-author of several gluten-free vegan and raw foods recipe books including: Power Breakfast Ideas, Deliciously Quick Lunch and Dinner, Healthy Halloween Treats, Dessert: Making it Rich Without Oil and Dried and Gone to Heaven. She's also the creator of many successful online courses designed to restore people to the health, energy, and vitality they need to live full and vibrant lives.
NEW: Dr. Ritamarie's Energy Recharge Coaching Program
Are You Flabby, Fogged, or Fatigued? Do You Dream about a Better, Healthier Life?
Have you ever gone to sleep at night playing the game of imagining the life you really want?
As your eyes close and your thoughts break free from your reality of “what is”, do you escape into the possibilities of what could be?
Are you happier there? Thinner? Healthier? More successful? Proud of your achievements?
By working with me as your health coach and mentor, you can stop dreaming about your desires, finally achieve long-lasting health, and stick with the lifestyle choices that truly recharge your tired body.
In my new 9-monthEnergy Recharge Coaching Program, you'll receive expert guidance and accountability so your path is clear and your progress is accelerated.
You'll benefit from my 25 years of scientific knowledge; clinical experience; and firm, loving guidance to keep you from making costly mistakes and losing ground or stagnating on your journey to comfort, joy, and boundless energy.
If you're ready to move beyond your own expectations for what's possible, the Energy Recharge Coaching program is the right place for you. The ERC program is THE place to get the guidance you need to find root causes, change the daily habits that no longer serve you, and create your own personalized Energy Recharge Roadmap™ to guide you to your destination.
The ERC program is the only way to get ongoing coaching from me in 2012. I want to devote my expertise to help those who are truly ready to do what it takes to overcome health challenges, create boundless energy, achieve hormonal balance, and live a life that allows your dreams to come alive.
The support you need to achieve your health goals is within arm's reach. Promise me that you'll stop living the life you really want only inside your head at night. Take my hand and let's begin the journey into making your Dream-You a reality.
VITAL Limited Time Launch Price Savings! Pricing Ends July 31st!
Dr. Ritamarie's VITAL Community offers Vibrant Ideas and Tools for Awesome Living!
VITAL is a community offering monthly features for those who want the networking support of like-minded people, are looking for chef-approved ways to “liven” up meals, appreciate cutting-edge science on natural health topics, and who enjoy the fulfilling benefits of Awesome Living!
Sign up for a 2-month Trial Membership (Only $9.97) and enjoy 80% off the price of regular membership – but only until July 31st!
Hidden food allergies can create a damaging impact on your health. Most people don't even realize they have a food allergy or sensitivity — they just think their headaches, pain, and suffering are just a “normal” part of life.
Research shows that more than half of all Americans DO test positive for one or more food allergies. That's a lot of needless suffering.
If you missed the LIVE Food Allergy Spy Training program, now is your opportunity to become a super detective, fully trained to detect and eliminate unwanted hidden food allergies. Best of all, you'll learn to strengthen your digestive and immune systems so that unwanted symptoms don't come back.
Due to popular demand, we're re-releasing the new and improved FAST program and giving you the ability to follow the content at your own pace. We've also added a Step-by-Step Program Guide to take you through all the modules, videos, materials, and action steps.
You don't have to suffer. Become a food allergy spy and get FAST relief!
Go Thai in July! Raw Food University: Thai Food Goes Raw! Special (Over 25% off) Ends July 31st
The spices and tangy flavors of Thai food are a delight to the senses.
The fragrant aroma of the herbs is hard to resist. Yet if you're following a high raw, gluten-free diet, it's likely that you rarely eat in Thai restaurants any more. Like most Asian restaurants they use a variety of sauces that frequently contain gluten and are thus a nightmare to those of us on a gluten-free diet.
If you like Thai food you'll love the Raw Food University Thai class. You'll learn to make a complete Thai meal!
Take Your Taste Buds on a Tropical Meal Vacation that Includes:
Thai Coconut Soup
Green Mango Salad
Coconut Mango Mint Ice Cream
Until July 31st, you can enjoy paradise pricing when you order NOW!
Belly fat is not only a complaint in terms of appearance, it can be a warning sign that your body needs help. Excess belly fat, brain fog, and burnout can be indications of metabolic problems involving your hormones, immune system, and detoxification pathways. I've created series of free videos to share with you key steps from my 30-day process to balance your blood sugar naturally! Learn more here…
Raw Food University: Healthy “Fast Food” What if you could prepare healthy and delicious “fast food” in the same or less time than it takes you to order through the pickup counter?
Why stop for fast food when you can eat meals that leave you feeling light, energized and comforted by the knowledge that you're feeding yourself and your family nutrient-rich, disease-protective and satisfying meals. Learn more here…
Deliciously Quick Lunch & Dinner Ideas
If you're sick and tired of feeling sick and tired because you don't have time to prepare healthy meals for you and your family, we have GREAT news for you. By using the simple, yet delicious whole and raw food recipes in this e-book, you'll soon be on your way to the lean, strong and energetic body that you desire and deserve! Upgrade your health. Learn how to make your own fast food, and give up the drive through line once and for all! Find out more here…
Dried and Gone to Heaven
If you long to indulge in familiar comfort foods like bread, pizza, crackers, and chips, but you can't stand the nightmare of the emotional and physical upheaval processed foods create, your dreams are about to come true! Dr. Ritamarie Loscalzo and Chef Alicia Ojeda have joined to offer you mouth-watering comfort foods that will nourish your body and satisfy your soul. Read more here…
Eat Your Way Out of Pain Home Study Program
Inflammation causes pain and dysfunction. Pain and dysfunction can result in fatigue, depression, sleep disorders, loss of appetite, inability to focus, and just plain not feeling good. Inflammation costs you… and the price is very high.
The “Eat Your Way Out of Pain” home study program includes a downloaded recording of a 2 hour teleclass; an anti-inflammatory recipe guide, shopping list, and checklists; flowcharts of your body's inflammatory pathways; and bonus resources including breakfast, lunch, and dinner e-books and a Transforming Stress Kit. Read more here…
Dessert: Making it Rich Without Oil
Desserts make your tongue feel gleeful and your heart sing, but let's face it — conventional desserts and processed ingredients are damaging to your body. But thanks to the nutritional expertise of Dr. Ritamarie Loscalzo and the raw food creativity of Chef Karen Osborne, you can now enjoy sugar-free, gluten-free, and oil-free desserts that are decadent and delicious! These easy to make recipes are chocolate-craving kid and skeptical husband approved! Read more here…
Disclosure: Sometimes (but not always), when I share resources in my programs, newsletter, and on my website, I'm using an affiliate link, which means I do make money if you buy. My credibility is extremely important to me; therefore, I only endorse the products, services, and people I believe in. DrRitamarie.com is independently owned and the opinions expressed here are my own.
I've also shared some of my secrets in the Raw Food UniversityHealthy “Fast Food” video as well as in the B4 Be Gone program recipe guide (my “Grab ‘n Go” strategy is included in entirety in the B4 recipe guide). Cucumber Dip
2 cucumbers, peeled and cut
1 small avocado
2 tablespoons dill
1 teaspoon sea salt
1 clove garlic (optional)
Blend all ingredients in food processor or blender until smooth and creamy.
Adjust to desired thickness by adding water or additional avocado.
2 cups broccoli, stalks or florets or both may be used
6 tablespoons tahini
4 tablespoons lemon juice
1 clove garlic
1/2 teaspoon cumin, ground
1/2 teaspoon paprika
1/2 teaspoon sea salt
Peel the outer skin of the broccoli stalks, if using them.
Place all ingredients in food processor and process until smooth.
Chipotle Cayenne Dip
1/2 cup cashews or macadamia nuts (or a 1/4 cup of each)
1/2 cup hemp seeds
1/2 – 1 lime or lemon, juice of, depending on size (2 – 3 tablespoons)
1 cup water
1/4 teaspoon Celtic, Himalayan, or pink salt
2 teaspoons nutritional yeast (optional)
pinch of Cayenne (or more to taste)
1/2 teaspoon chipotle (or more to taste)
Place everything in blender and process until very smooth.