Tag Archives: raw food

Amber’s Wholesome Blueprint to Fueling your Empire aka your Body !

March 11, 2015


Amber's Wholesome Blueprint to Fueling your Empire aka your Body - myfitstation.com

Welcome back to the “MFS Fit Babe Spotlight Series” fitfam friends! Today’s post is all about navigating away from the common dietary misconceptions, learning how to cultivate a lifestyle that fits you and taking the necessary steps forward to start fueling your empire like a pro! I’m right on board with Amber’s blueprint to wholesome nutrition – find out how you can transform your relationship with food, feel energized and look freakin’ AMAZING all at once!

When I entered medical school, I thought health was all about what you put into your mouth, physical activity and sleep. I had a very externalized view of health. My first year of school changed my perspective radically, realizing that nutrition doesn’t start with the plate of food, it starts in the mind.


I went through seasons of stress eating at times in the past schooling I’ve had. For me, it was never the typical offenders: ice cream or chips. I actually don’t really like ice cream. Call me crazy! But it was eating, even if it was wholesome food, when I wasn’t hungry. It’s a sort of programming. Like Pavlov’s dog and bell experiment. First it began as eating while I study, because hey—I’m multitasking!

Mealtimes seemed too tedious. But then, every time I studied, my mind associated that as a time to eat. There’s no shame or blame there. My body and brain are smart and so are yours. It’s the association principle at work. You just have to break the association! Change the stimulus. And you are so powerful. You can do that simply. It may not be easy, but it’s simple. There are some questions to make it simple at the bottom of this post.

This is my unfiltered, honest experience using my body as a science experiment to investigate different ways of eating:


I ate a really high protein, low carb diet for several months.

  • Pros: but it actually helped me cut body fat and change my body composition.
  • Cons: I felt tired much of the time.


I ate a higher fat meal composition, which was close to Mediterranean Diet. Vegetables with healthy fats are advantageous because healthy fats help the abundant vitamins and minerals to be better absorbed.

  • Pros: the fat was satiating so I ate less, my skin was better, food can be flavored well.
  • Cons: Fat has lots of calories, so you don’t need much! Overdoing it creates a caloric excess.


I went nearly all raw for a maybe a month or two. Raw salads. Raw juices. Raw green shakes. Raw vegetables and humus. Raw avocados.

  • Pros: my skin was beautiful, and the enzymes in alive food were less taxing on my body.
  • Cons: I needed protein. I felt like to push myself athletically, I needed quality protein to repair. And I wasn’t into the raw meat action!

Simple & Seasonal is the way to go!

So after all my experiences, here’s what I’ve come to think about food:

|Eat Fresh. Seasonal. Nutrient Dense. Whole Foods. 

Ultimately, eat what grooves with your body. Study what fuels you best. Know thyself. myfitstation.com

Here in Seattle: Fresh salmon. Fresh berries. Brilliantly colored squash and green beans. Shimmering Washington apples. Minty Rosemary seasoning.

But ultimately, eat what grooves with your body. Study what fuels you best. Know thyself. It’s taken me months to figure out what the best gasoline source is. And eat the foods you actually LIKE. You have got to like at least one vegetable, right? Eat that and eat it often.

Be Customizable

Of course you can eat your one favorite vegetable all the time, but variety is the spice of life, right? It’s an advantage to have variety in foods, because you get different nutrients from diversifying foods which help to create a better shield against mineral or vitamin deficiencies, which can be lead up to a disease—whether mental or physical.

Eating variety is ideal, but don’t stress yourself.

|Be customizable in your approach to eating: Eat the most nutrient dense foods you really like.

If you really love apples and not bananas, eat those. If olive oil isn’t tasty but avocado is appealing, eat avocados. Pick the favorites in the nourishing category and expand on them.

Find new ways to prepare or season them. Enjoy these foods to smithereens.


For so many young, active students, entrepreneurs, and visionaries, this is really the biggest factor in making a food choice. We are always on the go and we have to make quick choices on the go. There’s ways to do that without wrecking havoc on your health. You just have to be more strategic. Eating for optimal energy and health is an investment I wish I would’ve have made… said no one ever! :)


|But eating fast, cheap, easy or fake isn’t a route to abundant health.

Many young people think they’ll be okay long-term. But it’s a false sense of security. What you eat in your 20’s and 30’s is contributing to the atherosclerosis at 65 and the arthritis that comes at 52. It’s setting a cellular pattern that doesn’t just leave. It makes up YOU, your brain, your muscles, your heart, your neurotransmitter, your enzymes.

|You are building an empire. It’s called your body!

You are building an empire. It’s called your body, your current cells now. If are building a structural strong force, you need high quality building materials. Or the shelter falls apart sooner than expected.

A day in my life would look like this:

  • 8:00 am: Wake up. Hot water with lemon and lately, Teavanna Youthberry green tea. I also take a greens powder and Vitamin D immediately as well as step outside and get some sun action, if it’s out. Take a quick 5-10 minute shower, contrasting water with hot and cold to detox and wake me up! Simultaneously, I am Oil Pulling with coconut oil for 10 minutes.
  • Breakfast 9 am: I consume a Green Goodness Shake with spinach, coconut milk, chia seeds, protein powder, gelatin (for hair, skin & nails), cocoa powder and spirulina! You can add a banana or berries to the shake for sweetness or eat them fresh on the side.
  • Lunch: Varies but a usual go-to is salmon or chicken on a kale/romaine salad or Ezekiel bread with avocado (turmeric, salt and pepper). Sometimes a small green apple with almond butter for a sweet and salty mix. Another option: Collard Wraps with protein and humus rolled in the center.
  • Mid-day snack: Start juicing! I make a daily green juice. Most of the time my green juice ingredients consist of cucumber, carrots, beet, ginger, lemon, lime and radishes. Sometimes I add red cabbage or beet greens too. I consume coconut oil with it and usually a form of protein to slow down digestion like almonds or a protein shake (protein powder in coconut or almond milk).
  • Dinner: Varies, but I often make stir fry vegetables and lean ground beef or chicken breast strips covered in this incredibly simple Honey & Vinegar Seasoning for nearly everything! Check out Fuel Me Right Balanced Energy Stir Fry.
  • Dessert: 85% dark chocolate and on occasion, homemade kombucha or red wine (my vice!)

13 Questions to transform you (as adapted from Thrive + Well):

  1. Where in my approach have I been more focused on how I look, rather than how I feel?
  2. What is my body craving?
  3. What new habit can I start now?
  4. How do I want to feel when I consume a meal?
  5. What signs have I been misinterpreting or ignoring before or after I eat?
  6. What new patterns and habits can I invite into my life?
  7. What can I remove from my life?
  8. What challenges from my past can I celebrate overcoming?
  9. What am I committed to changing in my lifestyle?
  10. Where can I ask for help, and who can I let in to create a optimal eating pattern?
  11. What expectations am I ready to release?
  12. What is preventing me from feeling my best?
  13. In what ways can I appreciate myself more?

Stay tuned for next week’s Workout & Training post by Amber Krogsrud!

MFS Suggests…

The Body Fuel System

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The Raw Vegan Diet and Protein

November 30, 2012


raw vegan diet and protein

Whether you are raw, vegan, both or neither, you can certainly benefit from including more fresh and raw vegetables into your diet. I hope you enjoy this guest post from Jade Serrano, for more info visit her website: http://fresherthanlife.com/blog.

One of the concerns of people who do not understand or know a lot of information about a raw vegan diet is that it will not provide enough protein.  A common misunderstanding is that protein can only come from meat, and that is wrong.

When you eat protein from meat, your body has to expend a lot of energy towards digesting it.  Protein that comes from a raw vegan diet is easily digestible and requires far less energy to digest, partially because raw foods contain all of the enzymes that would be destroyed if the food were to be cooked.  So not only can you get enough protein to meet the recommended daily allowance, but it is better protein for your body than the protein that comes from meat.

Some of the best sources of protein are blanched almonds.  Blanched almonds are just almonds that have been soaked.  A half cup of blanched almonds will supply around 15g of protein.  You can prepare blanched almonds by soaking almonds in just enough filtered water to cover them.  Store them in the refrigerator overnight and they will be ready to eat the next morning; just be sure to rinse them twice each day with fresh filtered water.

Another great protein source is from bean sprouts.  The best sprouts are lentils, mung, and adzuki and garbanzo beans.  You can buy sprouts or you can buy beans and sprout them yourself at home.  Pick whichever bean you would like to sprout, rinse them, put them in a clear glass jar, and then fill the jar with filtered water until they are covered with a few inches of filtered water.  Soak them overnight and the next day use cheesecloth or a piece of mesh to cover the top of the jar, pour out the water and refill with fresh filtered water.  Repeat this daily until you notice that the beans are sprouting, and then they will be ready to eat.

Quinoa is a grain that is also a good source of protein and it will sprout just like beans will.  One cup of sprouted quinoa has 24g of protein.

What other foods provide protein when you are on a raw vegan diet?

  • Nuts, Legumes, & Seeds
  • Chickpeas (garbanzo beans) – 39g per cup Pumpkin seeds – 24g per cup Almond butter – 36g per cup Cashew butter – 3g per tablespoon Almonds – 30g per cup Pistachios – 25g per cup Filberts – 17g per cup Sunflower seeds – 29g per cup Cashews – 18g per 100 grams
  • Vegetables
  • Cauliflower – 2g per cup Kale – 2g per cup Spinach – 1g per cup Vegetable Juice – 2g per cup Alfalfa Sprouts – 1g per cup Seaweed – 2g per 100 grams
  • Fruits
  • Orange Juice – 2g per cup Oranges – 2g per cup Bananas- 2g per cup Peaches – 2g per peach Apple – 1g per apple Grapes – 1g per cup Coconut Water – 8g per cup

As you can see, there are plenty of protein sources when on a raw vegan diet, and as an added benefit; they are easier to digest which means they are better for you.

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