Monday, August 31, 2015

Top 10 Foods & Beverages for Intelligence & Wisdom

Dear Friends!

For more intelligence and wisdom, consume more foods and beverages that supply nutrients to your brain, such as: 

1) Leafy greens

2) Oily fish (for their essential fatty acids)

3) Blueberries

4) Nuts and seeds

5) Avocados

6) Beans

7) Tomatoes

8) Whole grains

9) Raw vegetable juices

10) Feshly brewed teas!

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Make yourself a beautiful day!

Cassendre Xavier
(aka Amethyste Rah, aka Amrita Waterfalls)
"renaissance negresse & ARTrepreneur"
(musician/writer/actress/fine artist)
Leeway Transformation Award-Winning founder & executive director of the Black Women's Arts Festival (Est. 2003) and the Women's Writing & Spoken Word Series (Est. 2002). 

Saturday, August 29, 2015

Raw Foods for the Rest of Us: Kale, Mushroom & Sardine Meal

Dear Friends!

For the past two (2) weeks 50% of my food has been raw kale, 23% has been fresh fruit (bananas and mangoes) and 25% has been dairy - mostly nonfat (ideally) or lowfat regular and Greek-style yogurt, plain and vanilla, and various cheeses (ideally lowfat/part skim Mozzarella).

Being nutrient dense (Google kale, sardines, and mangoes for their impressive nutritional benefits), these foods provide the vitamins, minerals, and enzymes I seek for my particular health issues.

They are perfect for dealing with obesity, hypertension/high blood pressure, and diabetic symptoms.
Sardines are rich in Omega-3s (among other things), dairy is rich in calcium and potassium, mangoes lower blood glucose, and the superfood kale dwarfs all of the above, including over 100% of your RDA of Vitamin C!
 Mushrooms, which I also have been enjoying lately, are excellent for high blood pressure in that they are, by volume, much higher in potassium than bananas are.

I've also been eating at least 6 large cloves of garlic a day with my savory meals, and this is also very good for high blood pressure.

Other condiments in my meals:

Apple cider vinegar
Cayenne pepper
"Light" salt (50% potassium)
Onion powder
Flaxseeds
Raw, cold-pressed, expeller-pressed virgin or extra virgin coconut oil.


Today's recipe:

Kale, Mushroom & Sardine Meal

Ingredients:
Big bowl of raw kale, rinsed
Some mushrooms, sliced
2-3 cans water-packed, mustard sauce-packed, or hot sauce-packed (but not oil-packed) sardines
Some garlic cloves, peeled, and the soft white paper wrapping thrown into the meal (very healthy!)
A raw, healthy fat like extra virgin coconut oil or extra virgin olive oil.

Instructions: 
Put rinsed kale in big bowl.
Tear or cut with a small sharp knife the leaves from any thick stems.
Discard/compost/save for other use the large thick stems.
Tear kale leaves into bite-sized pieces. 
Slice mushrooms likewise.
Open and empty cans of sardines, liquid and all. The liquid brings most of the flavor and salt. You will not likely need to add salt (I don't, and I like using salt!).
Stir together and let the kale and mushrooms absorb the liquid and flavors of the sardines.
Slice several large cloves of garlic.
Add garlic to meal.
Drizzle some healthy fat over the meal (today I used raw extra virgin coconut oil, which is known to be a natural anti-depressant, weight loss aid, energy increaser, and blood pressure reducer.
Sprinkle a generous amount of onion powder.
Sprinkle some apple cider vinegar.
Sprinkle some cayenne pepper (a blood purifier also very helpful in healing hypertension/lowering blood pressure).
Stir and taste, and re-season as desired.

Take a picture of it and/or otherwise share with others.
Enjoy and stay healthy!




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Make yourself a beautiful day!

Cassendre Xavier
(aka Amethyste Rah, aka Amrita Waterfalls)
"renaissance negresse & ARTrepreneur"
(musician/writer/actress/fine artist)
Leeway Transformation Award-Winning founder & executive director of the Black Women's Arts Festival (Est. 2003) and the Women's Writing & Spoken Word Series (Est. 2002). 




Friday, August 14, 2015

Next Musical Appearance: Thurs 9/17 Baltimore Ave. Dollar Stroll!

Dear Friends!

 My next live music appearance will be at the Baltimore Avenue Dollar Stroll, Thursday Sept.17th 5:30pm-8:30pm! I'll be near Bindlestiff Books, 4530 Baltimore Ave, Philadelphia, PA 19143 (where my CDs are sold!) Baltimore Ave Dollar Stroll

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Make yourself a beautiful day!

Cassendre Xavier
(aka Amethyste Rah, aka Amrita Waterfalls)
"renaissance negresse & ARTrepreneur"
(musician/writer/actress/fine artist)
Leeway Transformation Award-Winning founder & executive director of the Black Women's Arts Festival (Est. 2003) and the Women's Writing & Spoken Word Series (Est. 2002). 

Thursday, August 13, 2015

Sorry I Didn't Make it Tonight...(Weaver's Way & Big Blue Marble)

Dear Friends,


[WARNING: Bipolar rant! :)]

Last night I emailed you that I was performing music tonight at Weaver's Way Mt. Airy for their "Truckin' Thursday" event around 5pm and then participating just around the corner at Big Blue Marble bookstore's "Poets in Philly" event at around 6 (originally scheduled to be the Women's Writing & Spoken Word Series). Well, thanks to a bunch of travel hullabaloo, including SEPTA's trolley diversion at 40th St, and my arriving at 5:30pm at Olney Transportation Center instead of Erie Station to transfer to the H bus that I needed, I canceled both appearances (because I wouldn't have made it on time). 
 I am now back in West Philly, with my guitar and CDs and my cute little outfit, crying because I'm tired of wasting my talent. I really need places to play and I need a lot more gigs - gigs that are booked months in advance, for one. And I also need an office where I can write for hours and print what I've written to examine and edit. I am sooooo tired of not having the tools I need to fully create as an artist!!!! It upsets me and leaves me out of sorts and I end up doing things like mistaking Olney for Erie and missing opportunities to play for people and sell CDs. I'm tired of it.
 Anger can be good. It reminded me that I have the power to change things if I'm unhappy. But we can't really fully access our power until we've first acknowledged our need for change. Hopefully these tears of frustration weren't a waste of time. My future performance schedule will tell.

Thanks for listening and if you went to see and missed me, my apologies again,

Cassendre.

Cassendre Xavier
(aka Amethyste Rah, aka Amrita Waterfalls)
"renaissance negresse & ARTrepreneur"
(musician/writer/actress/fine artist)
Leeway Transformation Award-Winning founder & executive director of the Black Women's Arts Festival (Est. 2003) and the Women's Writing & Spoken Word Series (Est. 2002). 

Wednesday, August 12, 2015

Singing at Truckin' Thursday (8/13) & Poetry right after!

Dear Friends!


Just wanted to let you know I received a last minute invitation to perform at Truckin' Thursday at Weaver's Way Mt. Airy (food coop). 
Tomorrow, Thursday, August 13th at 5pm.
Then, at 6pm I'll participate in Big Blue Marble Bookstore's (right around the corner from Weaver's Way) Poets in Philly event. 
 I was supposed to feature at my Women's Writing & Spoken Word event at BBM that night, but am combining the two for the greater good. 

So, here are the addresses of these free events:


Weaver's Way Mt. Airy 
559 Carpenter Ln, Philadelphia, PA 19119
(215) 843-2350

Big Blue Marble Bookstore
551 Carpenter Ln, Philadelphia, PA 19119

(215) 844-1870

Hope you can join us!

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Make yourself a beautiful day!

Cassendre Xavier
(aka Amethyste Rah, aka Amrita Waterfalls)
"renaissance negresse & ARTrepreneur"
(musician/writer/actress/fine artist)
Leeway Transformation Award-Winning founder & executive director of the Black Women's Arts Festival (Est. 2003) and the Women's Writing & Spoken Word Series (Est. 2002). 

Saturday, August 1, 2015

Soulmate Attraction for the Rest of Us: Feeling and Living As If

Dear Friends,
 
Please enjoy my new Wisdom Magazine article "Soulmate Attraction for the Rest of Us: Feeling and Living As If" at www.tinyurl.com/SoulmateFeelAsIf (Source/Share: http://wisdom-magazine.com/Article.aspx/4037)

I've been a Wisdom Magazine contributing author since 2009, and you can read my archives: at www.tinyurl.com/CXWisdom.

Never let it be said!

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Make yourself a beautiful day!

Cassendre Xavier
(aka Amethyste Rah, aka Amrita Waterfalls)
"renaissance negresse & ARTrepreneur"
(musician/writer/actress/fine artist)
Leeway Transformation Award-Winning founder & executive director of the Black Women's Arts Festival (Est. 2003) and the Women's Writing & Spoken Word Series (Est. 2002).