Sunday, December 21, 2014

John Koher is Coconuts and This is Why You Should Love Him


John Kohler of okraw is an 80/10/10 raw foodist and I watch his Youtube videos religiously. He gives amazing well researched information and much of it comes from his own experience.

He's a great resource and a perk is that he's got an entertaining personality that grabs your attention. He keeps me amped about eating raw.

Below is just one example of how rad this guy is. I tried this out but timidly, as the dinner knives I have at home do not have a flat head. I will need to purchase one.

I don't usually feel safe when I open my young thai coconuts because cleavers are so dangerous. They make opening a coconut quick and easy but I still don't like holding or even looking at them because they are so intimidating. I feel like I'm working with a weapon. Now that I know that it can be done, I'll be practicing with a dinner knife instead!

Side note. Girls; I don't need a "bad boy", a rockstar, or a prince. Just gimme a man who can open coconuts! Heh.



If you decide to check out his Youtube channel, you will see that he actually has quite a few coconut themed videos. The ones I'm posting are my favorite.  The 2nd video below just makes me happy. I love how random it is, and how determined he is. All for us and for the love of the all mighty coconut.



Saturday, December 20, 2014

Go, Colon Go!

Some time ago, was complaining to my shrinky-dink about certain ails and I told her that I had read an article that made mention of colonics as a potential remedy. One immediate health concern was that I was not absorbing nutrients properly. My shrink had previously written an order for some thorough blood-work as well as cotton swab adrenal testing. I learned that I am not absorbing nutrients as I should be. This was causing problems. I told her I was entertaining the thought of seeking a colonic practitioner to clear out the muck, but I had some apprehension.  We didn't delve into this much and she didn't suggest that I try it, but when I told her that I had finally decided to go for it, she gave me the name of someone she could recommend.

This is how Octavia Zoccoro of Transformational Health came into my life. She is a rocket ship. Full of life, energy, humor, wit, quirk, and just the right amount of positive zen. In other words you won't be feeling overwhelmed by patchouli aand goddess altars. Sometimes I feel that holistic practitioners get a bad rap.

She works out of the home she grew up in, located in Palos Verdes, California.  Upper Middle class-ville. She has horses, dogs that love me (I imagine they love everyone), cats that I'm allergic to, and uninvited screeching peacocks. She took me on a tour of the grounds, post-colonic.

The fact that some practitioners work out of their homes or small clinics tends to turn people off, but hydrotherapy is not widely accepted in the medical profession, therefore, the set up is humble. Some spas are beginning to incorporate colonics, and perhaps that offers a combined clinical yet relaxed atmosphere.

Some people are unnerved by the fact that this practice is not performed by doctors. I understand this. Do your homework to understand why the medical profession does not value colonics as common practice. Many insist that the body's natural ability to detox is enough. If we're eating a proper diet, the cleaner we are and the more our body will work for us. But if we are not having regular bowel movements we are not naturally detoxing sufficiently.

Ask yourself this question. Are you pooping 3 to 4 times a day? Without knowing you individually, I am guessing the majority of you are not. This is certainly not a judgement.  This is life for most of us. So foreign in fact, that 3 to 4 bowel movements may seem like too much. We need to have a BM when we rise in the morning, and within an hour of each completed meal. If your not reaching these numbers, what is coming out of you is most likely food from the day before, or even longer. This back -up is preventing your brain and other organs, and nervous system from functioning properly.  This can lead to fatigue, weight gain, depressed mood (I am not making the claim that a backed up system is the root of clinical depression), poor memory,  recall, and concentration, slow processing, hair loss, wrinkles, eye bags, bloating, gas, headaches, and the list goes on and on. In fact some of our more serious illnesses are due to a backed up system.

Onto my first colonic.

Upon meeting, Octavia had me fill out a questionnaire that spoke to the reason (s) I was there to see her, as well as my past and current medical and psychiatric history. Just as you would do in a doctor's office. We went over my issues and questions. When the time of truth came, I put on a hospital gown and climbed vulnerably onto the procedure table.

The table was comfortable and was a-topped with clean table covering and a soft, yet firm head rest. In front of me on the wall was a calming painting.

She asked me how I was feeling as I was visibly nervous. I was of course anxious about the tube insertion. She said it's the easiest part of the entire procedure. That made me feel better. It didn't make me think that what was ahead must be really uncomfortable, but rather that if I could get past the beginning, the rest would be smooth sailing.

She had me turn to my left side. The tube was tapered, well lubricated, and not as large as I feared. She had me breathe deep, and lifted one glut cheek and inserted the tube on an inhale. It didn't feel great but it wasn't horrible. It slipped in pretty easily, and she put her hand on my side in comfort afterward. In fact she would gently pat my hand or a shoulder every now and then. She'd periodically check in with me and ask how I was feeling. She was very dear, and she made me feel at ease. It was quite the relief.

Once the tube is in, it's in. What I mean is that it does not feel as though it will slip out, nor is it uncomfortable or distracting. It doesn't reach too deeply inside the body that you get the feeling that you have an alien-like intruder that is violating you.

Octavia answered all of my questions, and I had many. I was surprised that she put up with me.

She talked about the importance of "taking out the trash" or "cleaning house." She explained that we have so much backed up feces that line our intestines, and it's more than most can fathom. If more people knew, they'd most likely be running to the nearest colon therapist or do whatever they could to eliminate it. In fact she encouraged me to pursue colonics with someone else if for whatever reasons I felt like she wasn't a good match for me.

She explained that toxicity mostly starts in the gut, and years of eating a SAD (standard american diet) diet,  causes acidity, and insulin resistance,  blood sugar rise, a weak liver, an undernourished thyroid, suffering kidneys, gallbladder, and malabsorption.

As I lay on my back, Octavia showed me pictures of what is known as mucoid plaque. Sounds yummy doesn't it? Mucoid plaque is underneath the waste we are used to seeing in our toilets before we flush.  It is often black in color, and rubbery, and tar-like. I for one, do NOT want this setting up camp inside of me. Unfortunately it's there, and with a raw diet (which Octavia does not encourage or discourage) and colonic sessions I am working towards repair.






















(source)

"Mucoid Plaque" was termed by naturopathic doctor, researcher, medical researcher, nutritionist, iridologist, herbalist, former board member of the Board of Directors for the International Society of Naturopathy, and faculty member at the University of Natural Medicine; Anderson, N.D., N.M.D. He describes the rope like substance in this way:

"Conventional medicine knows this as a layering of mucin or glycoproteins (made up of 20 amino acids and 50% carbohydrates) which are naturally and appropriately secreted by intestines as protection from acids and toxins. However, mucoid plaque is different from the mucosal lining (mucosa) of the gastrointestinal tract. The latter acts as a necessary buffer to the gastrointestinal wall and as a lubricant for peristalsis; it is also responsible for the secretion of mucins which comprise mucoid plaque. The cells of the outermost layer of the mucosa (the epithelium) stay fresh and vital, renewing themselves every four to seven days. It sounds paradoxical, but medical research indicates that mucoid plaque is a normal selfdefense measure—natural protection from unnatural toxins. Evidence indicates that mucoid plaque, with the possible exception of that found in the stomach, is unnatural to the healthy body and is found only after the body has moved away from perfect health and into a diseased state. The theory goes that if you were completely healthy, your system would produce no mucoid plaque because it wouldn’t need to. When the body has been chronically subjected to (or put under attack by) drugs (such as aspirin or alcohol), salt, heavy metals (including dental mercury), toxic chemicals, parasites, harmful microbes and their toxins, and circulating immune complexes (immune cells locked onto undigested particles or foreign substances in the bloodstream), it produces mucoid plaque to protect itself.

The trouble is once the mucoid plaque is created, for whatever biologically important reason, it is not routinely excreted from the intestines. Instead it lodges in the numerous folds and crevices of this large organ and can remain there for many years. Over time, the mucoid plaque grows thicker, firmer, and more widespread—colonizing, as it were, the tennis court–sized interior of the intestines. Old feces adhere to the plaque and are not removed during a normal bowel motion. The plaque slows down intestinal action, both waste excretion and nutrient absorption. It can harbor pathogens, including bacteria and parasites, which actually hide underneath the plaque; it may block the normal outflow of lymph and mucin drainage. It binds toxins to itself and contributes to bowel toxicity, slowly emitting toxins into the bloodstream. Finally, plaque creates a friendly environment for disease, in some cases for colon cancer and gastric carcinomas. Gradually your immune system is weakened as the chronically toxic bowel environment destroys useful bacteria. Your liver becomes overburdened by the unprocessed intestinal toxins, and nerve meridian points in the intestines related to hundreds of other parts of the body are compromised. A toxic bowel results in toxic blood and lymph, toxic organs and cells, and toxic function. "

Lot's of people ask if colonics assist with weight loss. The colonic itself does not cause weight loss, but when the colon is cleaner, and the liver returns to proper function, weight loss is much easier.

Most of us have practiced poor eating habits over the course of our lives, so do not expect to come out squeaky clean after one colonic. The number of sessions is different for everyone, but several reading resources I've gone through suggest 12 sessions.  Octavia never gave me a number. We discuss what's happening along my journey and we refer to what we do together as "work." It feels natural to call it this, and I had begun doing so without prompting from her. It really does feel like a joint effort.

Our sessions last 45 minutes. This may seem like a long time for some, but really,  the time flies.

This is how it works. Water is flushed into the colon to reach the waste matter. The water goes through the large intestines, and when I feel the water pressure build and I am ready to let the water exit, Octavia instructed me to say "release", and then she turns a nozzle that backflows the water. Out comes the poop! I get to watch it all flow in a tube within the machine. Yes, I said, "get". Although it's kind of gross, I find it really interesting.

I have been a challenging case. Note: if you get a colonic and nothing comes out of you,  this does not mean that you're squeaky clean. On the contrary,  this indicates major constipation.  I didn't have much success the first few tries. I found it incredibly frustrating and worrisome. I feared that I'd never get the results I wanted. This was not the case. Things began to improve and Octavia informed me that my body did not have enough "life force." I'll speak more on the concept of life force in a future post but for now let me say, that it's not a flimsy make-believe word. When you are getting a colonic,  you are asking the body to expel of waste from an unnatural position. We don't naturally poop while lying on our backs.

Octavia explained how the colonic machine works and what it's capabilities are. She would fill me with warm water when she wanted to loosen the stool easily,  but the stool wouldn't come out as formed. When she'd use cool water she was encouraging perastalsis, which is the flexing of intestinal muscles. When this was happening I saw fully formed stool flowing through or smaller pieces tumbling forward, always funnily reminding me of tumbleweeds in motion.

One argument you may hear in opposition of colonics, is the idea that colonics wear out our intestinal muscles, thereby preventing us from pooping on our own. Not true. During a colonic we are actually giving our colon a good workout! On that table you are taking your intestines and colon to the gym.

Colonics are not meant to be painful. The discomfort I've experienced has been minimal and has been from gas pockets or "gas families" as Octavia affectionately calls them. They can block the flow but they eventually exit the body and you can see it float through the tube.

Octavia massages my stomach or will concentrate on pressure points, that assist in loosening stool. At times she whips out a HUGE vibrating body massager, that she uses all over me.

What I love, love, love is when she is working the nozzles and even a portion of the plastic tube, and gently, softly, lowly, says with eyes closed, "go, colon, go." I find myself saying it with her...in my head. But when we're having success she wheels her sitting stool right by my side and as we watch the magic happen, she starts shouting gleefully, "GO, COLON, GO! GO, COLON, GO!" I join her and we look like spectators at a football game. It's awesome. We're such kids.

When we're finished on the table,  I go to the bathroom and a lot more comes out. A lot! As I trot over to the toilet, she calmingly tells me to take my time. This was especially nice,  the first time around, as I didn't feel pressured to keep her from waiting for me for too long. She does other things while I'm finishing and I call out to her when I'm done.

Her bathroom is comfortable, and smells nice. I never fear smelling someone else's poop. She keeps everything clean.  She also has reading material in there,  which makes me laugh. I'm now someone who reads while on the potty. She has info about her services, books on detox, and colon health.

When using the bathroom she has her clients use The Welles Step which is a raised platform of sorts, that is meant to be stepped on while you sit down to poop. You then bend over and hug your legs. This is not mandatory,  but it is really helpful. You are essentially in a compromised squatting position which really helps eliminate waste with a lot of ease. I have yet to purchase one,  but I intend to. It will help you whether you deal with constipation or not. Squatting is the most natural position for humans to eliminate waste.


















(source)

















(source)

After all is said and done, I sit down with Octavia and we chat over little cups of probiotics. It's very cute. She does encourage the use of probiotics,  as colonics rid the body of bad bacteria and a small amount of the good. After I pay her for time well spent she walks me to my car and gives me a hug.

Octavia wants good things for her clients. She's been doing this for over 22 years, she's got a passion for it, and she really knows her stuff. She is on our side. She's in our corner. She has been available to me by phone, text, and email, and that is incredible.  I doubt many people get this kind of service with their colonic practitioners, or their doctors for that matter.

For your convenience I have copied and pasted info from her website FAQ page, below. At the end of the post I have provided a link to Octavia's website. From there you can call or email her. Happy pooping!

FAQ

1) Is Colon Hydrotherapy (aka Colonic Irrigation) SAFE? Yes. In Fact, with FDA approved colon hydrotherapy equipment, treatments are much safer than the common enema. 

2) How does a colon hydrotherapy treatment compare to an enema? An enema only reaches the rectum and lower part of the colon and, of course, you must perform the enema yourself. With colon hydrotherapy, the entire length of the colon (the large intestine – approximately 5 1/2 feet long) is reached. And this is performed by a highly trained professionally certified therapist – so you are able to relax and let go of stress and toxic buildup much easier than if you were trying to administer your own enema. Colon hydrotherapy is many more times effective than an enema. According to Dr. Norman Walker “One colon irrigation is equal to 30 enemas”. 

3) Do the treatments hurt? No, in fact many people report their colon hydrotherapy sessions as being both refreshing and relaxing. 

4) How much of the intestines are actually cleansed during a colonic irrigation? During a treatment it is possible for a professional therapist to cleanse the full length of the colon. The small intestines are not involved in the colonic irrigation, but rather in an herbal program that your therapist might recommend. 

5) Should I see my medical doctor before my first colon hydrotherapy session? If you have a concern about you health or the appropriateness of colon hydrotherapy, you can consult a doctor. If you have been diagnosed with diverticulitis, ulcerative colitis, Chron’s disease, severe, painful hemorrhoids, or cancerous intestinal tumors, you would not be a candidate for colon hydrotherapy. Professionally administered colon hydrotherapy is very safe, and generally, if you are free from the above sited conditions, a medical examination prior to therapy should not be necessary. Besides, many medical doctors have never studied this therapy. 

6) Is there any possibility of bacterial or viral contamination from prior use of the colon hydrotherapy equipment? Modern equipment utilized pre-sterilized, disposable hoses and speculums. These disposables are used only once during a single therapy session. Properly administered, there is absolutely no danger of contamination.
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7) How long does a treatment take? Actual treatment time is anywhere from 30-45 minutes, and you will be in and out of the office in one hour. 

8) Does having a menstrual period at the time of a colon hydrotherapy have any effect on the treatment? No, your flow will not interfere with the success of the treatment. In fact it’s usually a great time to receive the treatment, since your body is already cleansing. 

9) What should I do to prepare for a colon hydrotherapy cleansing? Refrain from eating or drinking one and one-half hours before your session, be as relaxed as possible and try and maintain a positive attitude. 

10) Will I experience any intestinal discomfort or fatigue after the cleansing? Usually not, but since the cleansing process will stir up a lot of old debris and toxins, you might experience some minor nausea or fatigue. If any discomfort occurs, it is recommended to rest and apply a warm heating pad to the abdomen. If you wish, a mild vegetable broth or peppermint tea is usually soothing at this time. Any discomfort will usually pass within 24 hours and is usually the result of the movement of built up intestinal gases. 

11) Do I need to take acidophilus after a colon cleansing because my intestinal flora has been washed out during the session? After your session we offer you an oral “probiotic”, not because your own flora has been washed out, but rather because we believe your internal environment to be cleaner and more favorable for the good bacteria to survive. It will almost always be recommended by your therapist to continue this during your series of colonics. We also offer rectal implants of good bacteria after your session. 

12) Can I work directly after having a colon hydrotherapy? Certainly! You can work or just carry on with your day just as you would after having a regular bowel movement. 

13) Is it necessary to prepare by taking “cleansing herbs” first, before my session? You can, certainly, but also, your therapist can recommend a program that is suited specifically for you and your health condition(s). You are welcome to bring in any of these related products to your first session to show your colon hydrotherapist. We have several different cleanses in the office to choose from, depending on your body type and what you are hoping to achieve.

Resources:

Thursday, December 11, 2014

100 Best Juices, Smoothies and Healthy Snacks: Easy Recipes For Natural Energy & Weight Control the Healthy Way by Emily Von Euw


Emily Von Euw is the creator of the oh so rad, award winning blog, This Rawsome Vegan Life.






















Her new book just dropped. 100 Best Juices, Smoothies and Healthy Snacks: Easy Recipes For Natural Energy & Weight Control the Healthy Way.

In addition to being a great chef and blog writer, she is an excellent photographer as evidenced by the photos within this book.



The recipes are great. Some easily sweet and some healthily challenging. 


I'm a major juicer and smoothie maker so I was excited for this book.  

I highly recommend that you check out her previous book, Rawsome Vegan Baking: AnUn-cookbook for Raw, Gluten-Free, Vegan, Beautiful and Sinfully Sweet Cookies,Cakes, Bars &  Cupcakes.

You'll be incredibly impressed by her recipes and as mentioned,  her amazing photography. 

80/10/10 Here I Come























For quite some time I  have been eating what some might refer to as a gourmet raw diet. This was sustainable for a while but it was becoming increasingly expensive, time consuming, and the recipes were high in fat. Yes, it is possible eat too much fat or for that matter, gain weight on a raw foods diet. Usually this equates to a large consumption of nuts, seeds, and avocado.

I've learned that I have traveled the path of many before me in that I eventually came to find that I needed to go simpler. I redirected my focus to eating more salads and less complex recipes. Somewhere along the way I found the book, entitled, The 80/10/10 Diet: Balancing Your Health, Your Weight, and Your Life One Luscious Bite at a Time by Dr. Douglas Graham.

I read the book and furthered my research by reading articles, blogs, forums, and by watching countless Youtube videos that featured lead figures in the living foods movement, including Dr. Graham. Lead figures or anyone who likes to see themselves online and spout off about the wonders or their distaste for this diet. I did this for about a year and I have finally decided to go for it.

So, what is this brand of raw?  80% of my calories will come from fruit. Yes, fruit. It's alright. Settle down. Breathe.

10% will come from vegetables and the remake 10 will come from fat.

Lady J, where will you get your protein?  An all too common, at times fatiguing, but certainly important question. Guess what kids, plants have protein. Protein from meat is dead protein and despite what the meat and dairy companies would have us believe, we do not need more that 10%.

Heat kills the enzymes in food and this means that not only does meat provide incomplete protein due to it's cooked and fatty state but the protein is accompanied by toxins that are ushered through us by way of destroyed nutrients. Believe me when I say that we can get all the protein and nutrients we need from fruits and vegetables.

Meat is very acidic and it is damaging whereas acidity from certain citrus foods, are not. If don't already, it might be a good idea to purchase some Ph balance strips. You simply put the strip on your mouth and moisten it with your tongue and you will observe a change in color to the strip. You will see where you land on an alkaline scale.

Your are what you eat. I am what I eat. What happens inside our gut affects everything else internally and on the surface. For example. If you look tired when you're not, if you have wrinkles, blemishes,  acne, psoriasis,  any sign of premature aging, you've got work to do.

What understandably seems so absurd, coo-coo crazy, what the hell-about this is the sheer volume of food one must consume in order to maintain this way of living.

Fruits and vegetables are low in calorie but very high in water content. An average meal will not be so easy to scarf down in the initial stages.

I plan to mono-meal quite a bit and what this means is that I will be eating a meal of just one fruit. Meal plans on this diet often start off with a liter of water in the morning due to the fact that we need to hydrate after a full night without water. Then a smoothie or juice as large as a liter. A liter translates to 33 oz.

A mono-meal lunch of nectarines for instance, could consist of 10 or 12.

Lastly, dinner would be a huge salad with 2lbs of leafy greens. 2lbs equates to two heads of greens.

The more active a person is, the more one needs to consume. I am an active girl, so I will likely reach between 2000 to 2500 calories. Know that 2500 calories of whole foods is much different than eating 2500 of meat, bread, ice cream and other SAD (stardard american diet) foods.

Let me break down the rationale for the dietary ratios. Know that fruit is made up of simple sugars, and simple sugars are simple carbohydrates. Energy.

Fruit - sweet fruits in particular are the easiest food that your body can digest. Everything we eat is broken down into sugar (glucose). Fats, complex carbs, and high protein meals (put the protein powder down!) takes much more energy and exertion to digest and produces toxins in the process. Fruit is a means for easy assimilation which relives the body of such strain. No wonder so many raw foodists rave about their high energy, mental clarity, improved mood, and overall well-being. I  am also looking forward to having better bowel movements. Yep. C'mon people. You may not think constipation is a big deal or that you yourself may be constipated, but in my opinion, colon health is something we ALL need to be paying attention to. Soon I will be devoting a post to the ol' mighty colon, but for now let me ask you this. Are you having 3 to 4 bowel movements a day? If not, guess what? You're backed up. And when I say backed up, I mean that there is more inside you than you can imagine and it is preventing you from thriving.

I know a major concern about a fruit heavy diet is that blood sugar will spike. Fruit will raise my blood sugar but it will quickly fall again as fruit digests quickly. Any food affects blood sugar. If I were to be eating large quantities of fruit as well as artificial and processed sugars, I'd be in trouble. If I were to combine the two, the sugars inside me would ferment. Proper food combining between fruits and vegetables is an area I will address in a future post.

For those of you with varying types of insulin resistance such as Type l or ll Diabetes or Polycystic Ovarian Syndrome, you needn't fret if you decide to pursue 80/10/10. This diet will only help. Do your own research and you will see that many are able to reverse these issues with raw foods. It’s not too good to be true.

Disease cannot exist in an alkaline state. We can ward off or reverse illness. Cancer, heart disease, hyperglycemia,  hypo and hyper-thyroidism, etc.

As I age I have become more and more concerned with brain health. I'm looking forward to proved memory function and preventing alzheimer's sounds a-ok to me.

I want to be as spry, agile, limber, attentive, and happy as my potential will allow and I'd like to keep rocking it for a long-ong time.

Know that the 80/10/10 numbers are a guideline and what you eat needn't be exact each day. I understand that this is a journey and it will take time to figure out how I can manage and sustain it.

If this topic strikes your fancy, hang around.  There will be more 80/10/10 posts in the future.

Wednesday, December 10, 2014

Kaelash Neels Demonstrates How to Make Ann Wigmore's Energy Soup



John of http://www.okraw.com introduces a his friend and one of the directors of the Ann Wigmore Institute, Kaelash Neels. Here he gives a demonstration on how to make the best energy soup ever at the Ann Wigmore Institute in Puerto Rico.

Dr. Ann Wigmore not only introduced us to the wonder that is wheatgrass,  but she created a highly detoxifying food called Energy Soup.  It is a staple at the Wigmore Institute and it is a good tasting and nutrionaly dense meal. A key ingredient is sunflower spouts. I simply cannot think of sunflower sprout without simultaneously thinking of Ann.



I sprout at home as I find sunflower sprouts a rarity at any food store or farmers market. A great place to purchase sprout seeds as well is at Sproutpeople.org. 





John Kohler Visits the Ann Wigmore Institute

Here we have John Kohler of Okraw visiting the Ann Wigmore Institute in 2010. John is an 80/10/10 raw foodist and I highly recommend his Youtube videos. He's a vibrant, excited, and quirky guy who has a lot of knowledge.  He's been eating raw since 1995.

Dr. Ann Wigmore was responsible for bringing wheatgrass to the mainstream.  She focused on raw foods and is well known for her "Energy Soup " which consists of varying leafy green vegetables,  one apple, half an avocado, and sprouts. The most crucial ingredient is sunflower sprouts. Ann referred to them as greens. I'm in luck, being that they are my favorite type of sprout. I find it difficult to find them in grocery stores and even farmers markets so I opted to growing them at home

Watch John as he tours the Ann Wigmore Institute.

Saturday, November 8, 2014

Hello Kitty Con 2014

I went, I saw, I loved. Can't wait until next year. 1st Ever Con!

source -Vogue 






















Photo: Courtesy of Luis A. Jaime

Photo: Courtesy of Kristin Walters
Photo: Courtesy of Lindsay Arii 
Photo: Courtesy of Mikaella P.
Photo: Courtesy of Pinky / Angela
Photo: Courtesy of Natalie Garcia 
Photo: Courtesy of Camille Ortega
Photo: Courtesy of Judy Lichtman