Mason Jar Salads. Yum!

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Spring is the perfect season to get out the salad spinner and go out to the garden and harvest baby leaves of lettuce, and canning jars are the perfect pack-and-go container! So why not combine the two and have some fun! We've compiled these amazing recipes from our wonderful online community of writers and bloggers. Each salad is packed with healthy, delicious ingredients easily found at your local farmer's market or organic produce section. Enjoy!

Lunch Box Bunch

Lunchboxbunch.com has great tips and how-to's for creating your own salads so get creative!

Simple Bites

This salad offers the incredible benefits of radishes, which are high in vitamin C, a powerful anti-oxidant. Plus their crisp cooling nature is great for any warm day!

Produce With Amy

While this recipe has a lot of prep, I think the reward is worth it especially if you are planning your work lunches for the week. It has a nice balance of hearty fibers, colorful vegetables, healthy fats and fruit. And what better way to get in the mood for warm weather than with a bunch of yummy fruit and sugar snap peas! Yum! Sugar snap peas are in season! These sweet and crispy treats are wonderful for your health. They are an excellent source of vitamin K, which helps to maintain strong bones and healthy red blood cells. They are also low enough in calories and high enough in fiber that they are a perfect snack!

What is great about Produce With Amy is she has a TON of Mason jar salad recipes, so if you are feeling uninspired, check out her blog!

The Yummy Life

I am sucker for anything with curry powder in it. What I love about this recipe (other than the curry powder) is that the dressing calls for chia seeds. What a great way to sneak in some healthy anti-inflammatory omega-3 fats! The quinoa also adds a myriad of benefits from vitamins and minerals, specifically magnesium. Even though quinoa is predominately a carbohydrate it is one of the highest sources of protein of all the grains.

For 3 additional internantional quinoa salad-in-a-jar varieties, see orginal post here

Sugar-Free Mom

Oh avocados, rich and creamy, the perfect specimen for a heart healthy dressing. They provide twice the amount of potassium found in bananas, healthy mono-unsaturated fats, and are high in vitamin E, fiber, B-vitamins and folic acid. Avocados are one of the few foods that you don’t necessarily have to go organic. Their thick skin protects them from pesticides getting to the inner fruit. So if you are having a hard time affording organic avocados you may want to opt for some conventionally grown ones. Another bonus for this particular Mason jar salad recipe, is while is does not call for any lettuce, it uses zucchini in place of pasta. As someone who is gluten-free, zucchini pasta satisfies my pasta craving in a healthy way.

Green Plate Rule

This recipe speaks of warmer, longer days to me. It is the perfect meal to grab on the go and sit in some sunshine while you enjoy.

My Life in Food

Sprouts are an incredible addition to any meal. And what’s great is you can always sprout at home. I love radish sprouts, they have a little spice to them. If you too love sprouts, check out Krysta's recipes here.*

*May want to sub with extra virgin olive oil and balsamic vinaigrette

Camille Styles

Better than a tuna sandwich and cheaper than a Niçoise salad at your local restaurant, this jar salad is petit but packs a lot.

Pier to Peer 

Arugula is in season and it is time to enjoy its cooling, peppery taste. Arugula is a wonderful lettuce full of vitamins and minerals such as vitamin A, C, and K and minerals iron and copper. It also help keeps your body hydrated so eat up! Try it in this salad recipe!

Back to Her Roots

Sunflower seeds are very rich in the fat-soluble vitamin E. Vitamin E helps to keep skin youthful and combats UV rays. So let your skin glow from the inside out with this yummy salad jar recipe.

 

Contributed by: Heather DiMambro, Certified Nutrition Consultant, San Francisco

 Nanette Murray, Graphic

Vinegar vs Bleach: Go Natural

 

Does the thought of cleaning your house with food such as vinegar, baking soda and even a piece of fruit have you running for the cleaning isle? I can’t say I blame you. I was skeptical myself, at first. We seem to be in a modern day war with germs, each new product promising to kill them better, faster and with only a quick spray of a nozzle. But does anyone ever read the directions or the ingredient list? I’d bet my left knee-cap that the majority of the population uses the products incorrectly. Why? Because I would consider myself an average person and I used to overspray and hurry the whole process, wasting money, energy and my lungs!

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Image Source


I decided to ask my nursing school microbiology instructor, Sharon Eden from Iowa Western Community College and Creighton University, what she thought about homemade cleaners. “There isn't ONE perfect cleaner for every situation. And, most of the time good 'ol soap and water will get rid of the disease-causing bacteria while leaving your skin and mucous membranes in-tact. Advertisers have trained us to want some sexy and convenient bottle of liquid Napalm to teach those bacteria a lesson. You can love your family and not have to declare germ warfare in the kitchen. Still, there are some microbial hazards that should be removed and you might have to use something stronger than soap and water.”

So first, we must discuss the difference between cleaning and disinfecting. Cleaning is the act of removing the dirt and reducing the bioburden, aka- germs, by physical means. Washing your hands or wiping off a counter are examples. Disinfecting is the act of killing the germs by chemical means. Hand sanitizer and Lysol spray are examples. In order for the disinfectant to get to the germs, any barrier has to be broken down which is why it’s important to clean the surface first. For most cleaning jobs, simply washing the item or surface in warm, soapy water is sufficient. Cutting boards and food prep areas benefit from disinfectants to help reduce foodborne illness.

Ready to bring on the chemical warfare? Grab your bottle of vinegar and let’s get to work! Vinegar is 5% acid, which is what busts through the barriers to get to the germs, killing them. Malt vinegar has even been shown to kill the flu virus, so splash a little extra around the next time you eat fish and chips.

Not all salmonella is killed by vinegar. Use separate cutting boards for meat and produce. Wood cutting boards have been shown to be slightly better for meat because it harbors fewer bacteria than plastic, but Eden says “Pitch the pretty wooden chopping block. It is very porous and I wouldn't trust it with meats especially if you are worried about Listeria, Salmonella and others. I would go with the bleach or just throw the board in the dishwasher.” You can also microwave wooden cutting boards to help reduce bacteria, but don’t try it with plastic as they don’t heat up enough.

Use vinegar when tackling common mold instead of bleach. Bleach won’t get to the root of the issue, is damaging to surfaces and using it for mold is a no-no according to the CDC (Center for Disease Control).

So what about bleach? Eden says “Used appropriately, it has really good cleaning power and will begin breaking down once it comes in contact with the environment. This means that it kills when you first apply it but you don’t have the dangerous residues on surfaces after a few hours. But, you DO want to dilute it. Why? When you add water to the Clorox, it actually changes the pH and makes the solution more acidic. This makes the diluted form of sodium hypochlorite [found in bleach] more effective as an antibacterial. Without dilution, it’s not very good. In fact, if you add white vinegar to your diluted bleach, you get the best killing action of all. It has been known to even kill endospores. But, you still want to use a ventilated area and be careful with the stuff just like always. Alcohol antimicrobials also need water but for a different reason. Water helps alcohol denature the bacterial and viral proteins.”

Still not sure? A study testing common commercial household cleaners against vinegar and baking soda showed that natural will work, it just takes longer and unfortunately won’t kill everything (poliovirus), but keep in mind where and what you are cleaning. It’s your own home, not a hospital emergency room.

Picking and choosing the right cleaning and disinfecting agent is something you CAN do for the environment, your wallet, and your body! Just make sure you read the label and follow directions.

Resources and more information:

http://www.rodalenews.com/natural-disinfectant?page=0,2

http://www.abc.net.au/health/talkinghealth/factbuster/stories/2012/02/02/3407024.htm

http://www.merriam-webster.com/dictionary/disinfectant

http://www.thefreedictionary.com/clean

http://www.ncbi.nlm.nih.gov/pubmed/10656352

 

Contributed by Nanette Murray

Spring is here!

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One of the best seasons of the year! And, a good time of year (while the year is still young) to reassess where we're at to be sure we're staying on top of our goals. A time of year to clean, refresh, reset and refocus... in every aspect of our lives. Let's commence this new season by cleansing our homes, our closets, our desks, our desktops, our cars and most importantly, our bodies! 

We have two delicious new Spring recipes to share. #1: Lemon Turmeric Juice (lemon, orange, turmeric, cinnamon and filtered water) and #2: Carrot Ginger Soup (carrot, ginger, fennel, celery, onion, thyme, lemon, cayenne, olive oil, sea salt, filtered water). Both light, semi-sweet, glowing orange goodness for you. I hope you'll like them!

Happy Spring! Spring Cleanse season begins Monday, March 24th.

We'll see you soon!

xx

TP

Meet Me @ Macy's Union Square!

Let's have some juicey fun together! I was flattered to be asked to join Macy's Union Square in collaboration with Kaiser Permanente to do a live demo for y'all! Yes! Come join me, learn a few DIY juice & nut milk-making tips and of course sip complimentary CAN CAN Cleanse juice samples. I'd love to see your bright and smiley faces there. And, not only will you enjoy juice, but it's also Macy's Flower Show kick-off weekend so there will be lots of pretty flowers in-store too. Juice, flowers & friends ~ three of my most favorite things! I hope to see you there!

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Juice? Cleanse? Yes? No? An RD goes Ra Ra!

Ready for a cleanse review? Yay! 

I recently ask Jae Berman, local SF Registered Dietitian (RD) to test ride our new Ra-Ra Cleanse. As an expert I look up to and respect in the health and wellness world, I was delighted and anxious for her to give it a try. And, the timing could not be more perfect. We're sharing Jae's candid review today - Registered Dietitians Day! We send a million gold stars to Jae and all RDs out there today! Many thanks for the dedicated work you do and services you provide!

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A few weeks ago, I was in cold snowy, New York and just finishing an over the top meal at the fancy, new "it" restaurant in town...and as delicious as it was, it was a bit much and I started craving my California veggies and a run outdoors in non-snowy SF.  At that very gluttonous moment, I got an email from Teresa Piro from CAN CAN asking me if I would like to try the new Ra Ra cleanse.  Was it a sign from the heavens?? I said yes immediately!

I have known Teresa for years and what has always impressed me is her true passion for what she does.  She loves providing healthy, whole foods and truly wants all of her customers to live better, feel better and eat better.  I am not a big juicer as I love to eat, happily cook all my food and am quite pleased about my diet, but when Teresa asked me to try it, I knew I was in good hands.

All righty...let's get down to it.

Most importantly - How does it taste?  The best part of this cleanse is it really tastes so good!  The green juice does not require you to take a deep breath before and plug your nose.  There is just enough apple and lemon in there to sweeten it up and make it delish.  My favorite was the soup.  Such a tasty mid-day treat.  And, so easy to eat, even on the go.  I simply microwaved it in my office in the Mason jar it came in and it was perfect.  Nice puree texture - seriously so good! Still thinking about that soup.  And the salad - now that is a salad!  It is HUGE!  Definitely enough to fill you up and make you feel like you had a meal.  Full of a bunch of greens and veggies and goodies too - a great way to end the day.  I opted for the nut milk instead of the fruit juice and I savored each sip.  Fantastic, delish, devine, yum.  So good.  I am not just saying this to be nice, either - great taste, consistency and texture.  So proud of Teresa and what a quality product she has!

Next up - do you actually have to go on a cleanse to detox?  This one is a bit more controversial as I think the jury is still out on this one. Remember, I am a Registered Dietitian and we base all of our information on evidence based science.  Some would say our kidneys, colon and skin should be doing a solid job of detoxing us so that an actual juice cleanse isn't necessary for good health.  That being said, many of us do not eat vegetables (or we eat a serving a day rather than 5-9), most of us are dehydrated (I am talking to you...is your urine usually clear in color?), and many of us over eat on fried and processed foods (I know, I know...it is cheap and easy).  So...part of what I love about these cleanses is that it exposes you to a new way of living.  You can eat less...hydrate more...and get more nutrients into your diet.  All of us can do it and if a cleanse jump starts that behavior, I say go for it.  It is motivating to get a plan for 3 days with a solid goal and the finish line in site.  For many of us, this is just what we need to get us back on track.  It is also a way to remember what it feels like to be hungry.  We often eat too much and get bloated and overfill our tummies - this is avoided when you just drink juice all day!  You learn what it feels like to be a bit hungry and are okay with it.

A dietitian's rule - The rule we always say about juice cleanses is that it has to be mainly vegetables.  Some folks claim they are on a cleanse but they are simply drinking fruit juice all day long.   Fruit juice is loaded with sugar (even natural sugar is still sugar!)  and not enough fiber - that is why we suggest eating an orange rather than drinking it.  Eating one orange has less than 100 calories and is packed with fiber along with nutrients, while drinking a cup of juice could have several hundred calories and little fiber.  However, the Ra Ra cleanse was packed with veggies and very little fruit.  Also, the ingredients were whole and high quality.

I am going to be honest - I cheated.  I am sorry, but I had to!  But, I didn't cheat on sweets, booze and fried foods.  I added a couple of ounces of chicken to my salad on Day 2 and 3 because I was just too hungry.  My job does require me to keep up my exercise and I couldn't help myself.  This girl needed some extra protein.  I swear, I tried!

Pros of the Ra Ra adventure - felt great!  So hydrated, full of veggies from the drinks and huge salad, did not feel restricted and loved that the products tasted so good.  Also, Teresa provides all drinks in glass Mason jars to prevent waste - everything about it just feels good.

Cons...well, not sure I really have any. I need more calories than that on a regular basis considering how active I am and that I love to eat but, it was a great jump start after coming back from a trip and a wonderful way to get back into a healthy routine.

I am thinking about the soup and nut milk right now...ohh and that salad...

 

Jae Berman, MS, RD, CSSD, Regional Registered Dietitian at The San Francisco Bay Club, Certified Specialist Sports Dietitian and personal trainer. www.jaebermannutrition.com

Why Befriending Your Future Self May Be The Key To Healthier Eating Habits

When it comes to making healthy eating choices it can often feel like the cards are stacked against us. We live in a world where unhealthy and processed foods are always readily available and have even been shown to be addictive. In addition, we are bombarded by food related advertising at every turn. In 2010 it was estimated that adults ages 18-49 were exposed to an average of 19.3 television food ads per day, a 24% increase since 2004. Given these facts, it can feel challenging to maintain healthy eating habits. But it’s not all bad news. Last week, Mangoman Nutrition provided some fabulous suggestions for making good habits stick and I’d like to add another to the rotation: connecting with your future self. 

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Recent research by Hal Hershfield, Assistant Professor of Marketing at NYU’s Stern School of Business, has demonstrated that developing and nurturing a relationship with our future self can assist us in making good choices in the here-and-now. Because most of us are disconnected, both emotionally and intellectually, from who we will be in the future we tend to privilege choices that provide instant gratification over those that would provide significant (and sometimes life saving) benefits in the future. However, when people can realistically imagine their future selves in a vivid and positive light they are increasingly able to make choices that will benefit that future self. For example, one study showed that when individuals had the opportunity to interact with virtual, age-progressed images of their future selves they were more likely to allocate funds to savings accounts. Additionally, forming a connection to the future self also appears to decrease engagement in delinquent or unethical behavior. 

So while the impact of this practice on eating choices has yet to be empirically tested, the existing research would suggest that channeling the future self may be a helpful tool in establishing healthier eating patterns. When we can visualize who we’ll be in the future and what we want our life to look like with as much clarity as possible we are more likely to make decisions that are aligned with that vision. So if your image of yourself at 65 is someone who is healthy looking, full of energy, and still engaging in your favorite activities like yoga or mountain climbing you may feel more inspired to pick the quinoa and the green juice over the burger and fries. 

So how can you get in touch with this future self so you can maximize your decision making potential? I recently had the chance to interview Dr. Hershfield about his research and we discussed two innovative ways to befriend your future self: 

1) Create An Age Progressed Image of Yourself 

If you are having a hard time visualizing who you will be in the future, websites like Merrill Edge’s Face Retirement or the iphone app aging booth can help. Both of these tools allow users to create an age progressed image in order to visualize what they might actually look like at a later age. Rather than keeping the image hanging on your bathroom mirror or looking at it daily, Dr. Hershfield suggests looking at it only before making important decisions. With regards to food related choices this might mean looking at it before heading to the grocery store or before going out to dinner. 

2) Write A Letter To Your Future Self 

Writing a letter to your future self is a great way to get in touch with the needs and desires of who you’ll be later on in life. Dr. Hershfield suggests writing a letter “in which one can accurately envision who the future self will be and what that distant self will want and desire.” The most important piece here, he explains, is taking the time to “fully think through how their future self would respond.” 

With regards to picking the best age to focus on, this really depends on what your particular goal is. Dr. Hershfield explained that if your goal is to be in better shape for some specific event in the future, like a wedding or a reunion, then you could try to think about yourself at that specific time period. If your goal is long term health and well-being then it may be useful to envision yourself at 65 or even 80. 

So regardless of what age you pick, ask your future self some important questions and really get specific about how you think that future self would respond. Need some ideas? Here are some questions that you might pose to your older self: What does your life look like on a daily basis? Where do you live and what is the quality of your life? How do you feel physically? What do you look like? What kind of activities are you engaged in? What are the experiences that you have had that have added the most value to your life? What are you grateful for? For an example, click here to read a letter I recently wrote to my future self. 

So go get in touch with the future you. Be creative and have fun with it. Please feel free to share your successes with me on twitter @Tempestalcsw

Daniela Tempesta, LCSW is a psychotherapist in private practice in San Francisco and a blogger for the Huffington Post. She specializes in helping people in their 20s and 30s to successfully navigate "quarterlife" concerns so they can create a life filled with authenticity, passion, and joy.  Daniela is a practitioner of mindfullness and meditation, which she incorporates into her work with clients and her writing.  Daniela is a compassionate listener and teacher and a fierce advocate of love.  Connect with Daniela on her websiteFacebook or Twitter.

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Daniela A. Tempesta. MSW, LCSW

Psycotherapy and Coaching

415.567.1640

"Your task is not to seek for love, nut merely to seek and find all the barriers within yourself that you have built against it." -Rumi

March Madness

It's a slam dunk!  CAN CAN Cleanse is in on the action bringing you an entire month of health and fun!  

Purchase any 3 or 5 Day Cleanse in March and get entered to win!  Yay!

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Create Habits that Stick. Step 4!

The 4th and final step from Mangoman Nutrition.

Step 4: Habit-Proof Your Environment

If your environment reeks of temptation, new habits are incredibly hard to create. Your environment has a nasty way of talking to your subconscious – so why not set up your home, car and office for success?

Example #1: Suppose your new intended habit is to eat less packaged products. Start by removing ALL packaged products from your kitchen. Don’t let the prospect of waste stop you from making the change you want. Donate uneaten items to a food bank. In this way, you make success effortless by simply removing the temptation to fail. Out of sight, out of mind.

Example #2: Suppose you are trying to adopt a morning workout regimen. Start by placing your shoes and workout clothes at the foot of your bed so that you’re forced to wear them before doing anything else. Setting up your environment for success prevents you from having to think.

Example #3: Suppose you are trying to prepare dinner 5 days a week at home. Before making this habit, make sure that you have the proper tools. Do you have a baking sheet? A cheese grater? A blender? A spatula? A non-stick frying pan? Be sure that you have the essentials, otherwise preparing dinner will be frustrating and easily forgettable.

Creating habits can actually be a fun and enjoyable way to change your existing routine, even though the first few repetitions may feel difficult. The next time you are trying to establish a new habit, follow these 4 steps and watch as you become a habit master. Changing your lifestyle can be an incredibly enjoyable process if you approach it with the right system in mind.

About Cyrus Khambatta, PhD

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Cyrus Khambatta is a nutrition and fitness coach that specializes in plant-based nutrition education. He was diagnosed as a type 1 diabetic at the age of 22, and decided to study towards a PhD in Nutritional Biochemistry to understand the molecular level details of nutrition and fitness for long-term disease prevention. He owns and operates Mangoman Nutrition and Fitness based in San Francisco, and has developed innovative 6-month small-group nutrition and fitness programs to educate, inspire, motivate and train clients to optimal health and exceptional fitness.

Interested in learning more? Check out his small-group nutrition and fitness program for women.


Create Habits that Stick. Step 3!

Step 3: Tell Someone Else Your Intended Habit and How You Will Achieve It. Be  Specific.

Accountability is an extremely important aspect of creating new habits. It’s one thing to tell yourself what you intend to do, it’s entirely different to tell someone else. I always tell my clients to verbalize their new habits to me and to at least one other person. Better yet, verbalize your habits to a small group of people for increased accountability.

When declaring a new habit, simply saying the words out loud makes your intention real. Telling someone else how you will achieve that habit reinforces your approach. Here are some specific examples that have worked with my previous clients:

“I want to bicycle to work 3 days per week. I will do this by starting at 7:30AM and I will wear gloves to prevent my hands from getting too cold.”

“I want to reduce my coffee consumption to 1 cup per day. I will do this by only going to the café in the afternoon, and I will not drink coffee after 3pm.”

“I want to increase my running mileage to 20 miles per week. I will do this by going running 4 days per week for a minimum of 5 miles per run. I will run in the morning before work to make sure that I don’t make excuses towards the end of the day.”

Come back for the conclusion of the is four part series: Step 4: Habit-Proof Your Environment

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About Cyrus Khambatta, PhD

Cyrus Khambatta is a nutrition and fitness coach that specializes in plant-based nutrition education. He was diagnosed as a type 1 diabetic at the age of 22, and decided to study towards a PhD in Nutritional Biochemistry to understand the molecular level details of nutrition and fitness for long-term disease prevention. He owns and operates Mangoman Nutrition and Fitness based in San Francisco, and has developed innovative 6-month small-group nutrition and fitness programs to educate, inspire, motivate and train clients to optimal health and exceptional fitness.

Interested in learning more? Check out his small-group nutrition and fitness program for women.


Create Habits that Stick. Step 2!

Step 2: Be Consistent in Your Approach

Consistency is the single most valuable tool in your lifestyle-change toolbox. They don’t call habits “behavioral patterns” for nothing. In the same way that a pattern is a series of repeated elements, a habit can easily be thought of as a series of repeated motions. Let’s imagine that you are trying to establish a morning workout pattern. Create a two-week calendar and visually mark down the days you intend to exercise in the AM hours. Commit to this pattern for two weeks even though it may disrupt your current routine. After two weeks you should feel distinctly more comfortable with morning workouts than you did on day 1.

The mere act of following through on your intended habit in the short term makes it more likely that you will succeed in the long term. The first two weeks are usually the most difficult, so follow through at all costs and watch as your new habit becomes effortless.

Be sure to come back tomorrow for: Step 3: Tell Someone Else Your Intended Habit and How You Will Achieve It.

About Cyrus Khambatta, PhD

cyrus-headshot_3.jpg

Cyrus Khambatta is a nutrition and fitness coach that specializes in plant-based nutrition education. He was diagnosed as a type 1 diabetic at the age of 22, and decided to study towards a PhD in Nutritional Biochemistry to understand the molecular level details of nutrition and fitness for long-term disease prevention. He owns and operates Mangoman Nutrition and Fitness based in San Francisco, and has developed innovative 6-month small-group nutrition and fitness programs to educate, inspire, motivate and train clients to optimal health and exceptional fitness.

Interested in learning more? Check out his small-group nutrition and fitness program for women.

Mangoman Nutrition and Fitness | Facebook | @drmangoman | Yelp

 

 

Four Fail Proof Methods to Create Habits that Stick

 

Habits are powerful creatures, aren't they?!  Who has a bad habit(s) they want to break?  How long have you wanted to or talked about breaking it?  How about a good habit you'd love to make a part of your daily or weekly routine?  Please share.  What is that habit?

I have a healthy habit I'm going after; in bed by 10 pm.  Yes!

Here to help us all get more sleep is Cyrus Khambatta of Mangoman Nutrition and Fitness.  I had the pleasure of meeting Cyrus through a dear CAN CAN Cleanse client and friend (thank you, Daniela!).  Cyrus brings his own life experiences, extensive studies in nutritional biochemistry, a solid understanding of the power of whole plant-based diet and a compassion for people to inspire and create habitual changes in the lives of his clients and those around him.

I'm delighted for him to share 4 powerful steps to changing your habits and creating new ones.

I'm sure ready to sleep more.  How about you?  Let's create good habits.  Get excited! You CAN do it!

Cyurs will be sharing one step per day on our blog so please check back for Steps 2, 3 & 4.

-Teresa

Here's Cyrus!

Developing impeccable nutrition and fitness habits is a topic on many people’s mind. We all want to be in better shape. We all want to eat healthier. We all want to be in complete control of our lifestyle, and block difficult emotions from dictating our desires to eat poorly and watch more TV. Everywhere you look, the message is out: Eat healthier, play more, get more sunlight, sleep better, stress less. But when it comes to executing these seemingly simple ideas, most people struggle. Why? Because changing your habits temporarily places you outside of your comfort zone, which can often result in the desire to adopt unhealthy “familiar” habits. 

Because of this large disconnect between what you know is good for you and what you actually do, developing habits is more of a mental exercise than it is physical. Stress, work and a busy social calendar are convenient excuses against the creation of new habits. But with the right system in place, these excuses disappear quickly. 

In this article I’ll share with you the 4 most important aspects of creating new habits. This system has worked for me and many of my clients, and continues to be a very powerful method of instituting positive change. Becoming a habit master is only a few steps away.

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Step 1: Don’t Bite off More Than You Can Chew

As a nutrition and fitness coach for busy individuals, I’ve come to recognize that the most important aspect of creating long-lasting habits is simple: don’t bite off more than you can chew. If you want to succeed at changing your lifestyle, change only one variable at a time.

Do you want to drink less coffee? Sleep more? Get to the gym 4 times per week? Pay more attention to people and less attention to your smartphone? These are all great ideas, but changing more than one at a time often leads to disaster.

On a piece of paper, list the habits you want to adopt over the next year of your life. It doesn’t matter how many there are – list them all. Next, rank them from high to low priority. Choose the highest priority habit on that list, and pretend like the others don’t exist. 

Be sure that creating this habit is realistic. This is the habit you will now create.

Be sure to come back next time for Step 2: Be Consistent in Your Approach!

 

Cyrus Khambatta, PhD, Nutritional Biochemistry

Mangoman Nutrition and Fitness, LLC

 Reversing Disease via Science-Based Whole Foods Nutrition. 

 And Incredibly Fun Fitness.

 Mangoman Nutrition and Fitness | Facebook | @drmangoman | Yelp

image:http://www.flickr.com/photos/waltstoneburner/5361595661/sizes/o/

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With Love!

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This just captures CAN CAN Cleanse perfectly! We make jars full of love for you! 

Yes, this was a Valentine's card and here we are a week after Valentine's Day, but never too late to share a little love, in jars. Ok-ok, enough already :)

PINK APPLESAUCE

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Recipe:

  • 6-7 apples, peeled & chopped into large pieces
  • 3 tbs ghee (clarified butter)
  • 3 cups water 
  • 1 small beet, peeled & chopped into small cubes
  • 1/2 tsp sea salt
  • 1 1/2 tsp cinnamon

Preparation:

In a large pot over medium heat, melt 2 tbs ghee. Add apples and stir. After 5 minutes, add water and bring to a boil. Add beets and sea salt. Cover with lid and reduce heat to low. Simmer until apples are soft. Approximately 10-12 minutes. If water is evaporating, add more 1/2 cup at a time.

Remove from heat. Remove pieces of beets and discard (or eat!). Add remaining 1 tbs of ghee and cinnamon. Stir well.  

Using a hand immersion blender or hi-speed blender, blend until smooth or desired consistency.

Cool and store in glass jars in refrigerator up to 5 days.

 

*I made this recipe and packaged it in mini CAN CAN jars to take to my son's Valentine's Day party. They were a total hit! Kids love applesauce! And moms: absolutely no refined sugar and only 100% natural, plant-based food coloring :)

Green Leaf Soup with Sweet Potato and Ginger

 

The 5th and final day of our soups in the colors of the Olympic rings!

Go USA!

Here's Green!

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1 large yellow onion

2 T coconut oil

sea salt

1 large sweet potato, peeled and diced

1 leek, chopped

1 bunch spinach, chopped

1 bunch green chard, chopped

3 T. fresh ginger, peeled and minced

2 c. low sodium vegetable broth

2-4 tsp lemon juice

black pepper

4 cups water

Heat pan over medium heat. Add coconut oil and saute onion until lightly caramelized. In a pot, add 4 cups water, sweet potato, leek, spinach, chard and ginger. Cover loosely and bring to a boil. Reduce heat and simmer for 30 minutes. Add cooked onion and vegetable broth. Simmer for 5 minutes. Add 2 tsp lemon juice and more to taste. Let soup cool and puree in blender or by using immersion blender. Delicious!

Makes 3-4 servings

Yellow Butternut Squash Soup

 

Day 4 of Our Olympic Ring Colored Soups

Here's Yellow!

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2 lb. butternut squash (1 whole)

1 T. olive oil

1 T. coconut oil

1/2 Granny Smith apple, peeled and diced

1/4 yellow onion, chopped

4 fresh sage leaves

3/4 cup low sodium vegetable broth

3/4 cup water

salt and pepper

dash cayenne pepper

Preheat oven to 425. Line a pan with foil. Cut squash in half and remove seeds. Rub cut side with olive oil and put cut side down on foil pan. Roast squash until very soft, about 45-60 minutes by testing with a fork. Heat soup pot over medium heat and add coconut oil. Sauté apple, sage leaves and onion until lightly caramelized. Add broth and water. Scoop out cooled, cooked squash with a spoon and add to pot. Simmer 15 minutes to combine. Add the dash of cayenne pepper. Use blender or immersion blender to puree until smooth. Serve warm!

Makes 3-4 servings

 

Our New SF Home!

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Have you driven by our cute awning yet? Wondering what's going on in that little hole-in-the-wall?! It's our new San Francisco pick-up outpost (formerly a flower shop). We're so happy to be in the 94115 neighborhood! Sundays - Thursdays 4pm - 6pm.

You'll now find even easier curbside service in the afternoons when you come to scoop up your cleanse. If you park and walk-in, we'd be delighted to share FREE samples of our seasonal juices, teas, & nut milks with you. And, starting next Tuesday ~ every Tuesday is officially "Tasting Tuesday" when we'll have lots of CAN CAN goodies for you to try :) Swing by!

At our new location, we're also offering clients, neighbors, friends, family and fans the opporutnity to pre-order a la carte beverages from our seasonal menu for pick-up. More info here on our website for you if you're interested in stocking your frig with more than a cleanse.

Our new outpost is also the cozy home of CAN CAN Nut Milk pick-ups, too. Drink more honest nut milks!

We're over the moon happy to be continuing to grow our offerings, services and build a better expereince for you, your bodies & minds. 

Thanks for all the love and support!

xx

Teresa

Roasted Red Beet Soup with Fennel and Orange

Day 3 of Our Olympic Ring Colored Soups

Here's RED!

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2 lb. beets, peeled and cubed

1 large fennel bulb, wedged

2 T. olive oil

2 T. coconut oil

1/2 tsp dried thyme (or 2 tsp fresh)

salt and pepper

1 large onion

2 garlic cloves

2 cups low sodium vegetable broth

2 cups water

1 cup fresh orange juice

1/2 tsp red wine vinegar

Preheat oven to 400. Toss beets and fennel pieces in olive oil, thyme, salt and pepper to taste. Spread out oiled cookie sheet and roast in oven for 45 minutes or until cooked through. Heat coconut oil in pan and sauté onion and garlic until lightly caramelized. Add roasted beets and fennel, vegetable broth, and water and bring to a boil for 15 minutes to blend the flavors. Let cool and then blend with immersion blender or blender. Stir in orange juice and red wine vinegar. Yum! Makes 3-4 servings

Black Bean Soup

Day 2 of Our Olympic Ring Colored Soups

Here's BLACK!

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Black Bean Soup

 

1/2 lb. dried black beans, soaked overnight in water and drained

1 medium onion, diced

1 red bell pepper, seeded and diced

2 cloves garlic, minced

1 tsp ground cumin

1/2 tsp ground chipotle pepper

1 T. fresh minced cilantro

1 tsp. fresh lime juice

diced avocado for topping

Heat pan over medium heat and sauté onion, bell pepper, and garlic in 1/2 cup water. Add spices and stir to combine. Add soaked beans and 5 cups water. Simmer for about 1 hour or until beans are soft. Let cool and use blender or immersion blender to puree 2 cups of soup. Add back to the pot, and stir in cilantro and lime juice. Serve with avocado. Yum!

Makes 3-4 servings

Creamed Blue Potato Soup

On your mark!

Get set!

GO!

Starting today we are featuring a delicious winter soup recipe in each color of the five Olympic rings!  It's a marathon of warming goodness. Go USA!

Here's BLUE!

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2 T. coconut oil

1 medium onion, chopped

1 lb. blue potatoes, cubed

1 1/2 cups cauliflower florets

3 cups low sodium vegetable broth

3 cups water

1 bay leaf

1/2 tsp. ground nutmeg

1/2 tsp. pepper

salt to taste

Heat pot over medium heat and add coconut oil. Sauté onion until translucent and lightly caramelized. Add the rest of the ingredients, and bring to a boil. Lower heat and cover loosely with a lid and simmer until vegetables are cooked through and soft. Remove bay leaf. Let soup cool, and then puree in blender or by using an immersion blender until desired consistency. Enjoy!

Serves 3-4 people

Moringa!

 

You may have seen it on “The View” or “Dr. Oz.” Or, maybe you’ve caught an article or heard about this new “miracle” from a friend. What is it exactly? Moringa Oleifera is a plant, native to the foothills of the Himalayas and is used for its medicinal and nutritional properties.

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It’s grown in some countries because of its amazing ability to retain vitamins, minerals and antioxidants, but it has mostly gotten its media coverage for being proclaimed a very successful weight loss aid and energy booster.

Additional benefits may include:

  • Relief for anxiety and depression 
  • Evening out blood sugar
  • Improved immune function
  • Improved digestion
  • Lowering blood pressure 
  • Treating stomach ulcers 
  • Lessening joint pain
  • Lessening asthma symptoms 
  • Decreasing fluid retention
  • Fighting bacterial, fungal, viral and parasitic infections 

The leaf itself can be eaten like a salad or cooked, and stores very well. There are even smoothie recipes! In the U.S. it is most commonly sold in capsules or powders. As Moringa is an over the counter supplement, you can find it in health foods stores, vitamin shops and of course, the internet. 

Moringa is a dark green food, which can cause your blood to thicken. If you are taking blood-thinning medication or are pregnant you should consult your health care practitioner before taking Moringa, and start with a low dosage.

Some other side effects include:

  • Gag-reflex/vomiting
  • Nausea
  • Diarrhea
  • Heartburn

According to WebMD, it is important to avoid eating the Moringa root or its extracts, as these contain a toxic substance that can cause serious harm such as paralysis or death. So, if you do decide to start taking Moringa supplements, be sure that it is the leaf. 

Another interesting thought is that Moringa potentially helps promote the production of glutathione within our bodies (1) we create. We need it for both liver and toxic metal detoxification. Glutathione can sometimes be inhibited by taking acetaminophen (better known as Tylenol), but a study shows that Moringa may help prevent this. (2)

Being in San Francisco I would love to try the Moringa leaf in a salad or even juiced! But it looks like the only way to get it here is as a capsule, dried tea, or powder. Unless you’re working with an experienced health professional, it’s best to stick to teas unless you have access to it fresh! 

Contributed by: Heather DiMambro, Certified Nutrition Consultant

 

Reference:

1. Bharali R, Tabassum J, Azad MR. Chemomodulatory effect of Moringa oleifera, Lam, on hepatic carcinogen metabolising enzymes, antioxidant parameters and skin papillomagenesis in mice. Asian Pac J Cancer Prev. Apr-Jun 2003;4(2):131-139.

2. Fakurazi S, Hairuszah I, Nanthini U. Moringa oleifera Lam prevents acetaminophen induced liver injury through restoration of glutathione level. Food Chem Toxicol. Aug 2008;46(8):2611-2615.

Image: Plants of Hawaii, Image 070207-4337 from http://www.hear.org/starr/plants/images/image/?q=070207-4337

Snacking Vs. Square Meals- What’s best?

I used to have a one-track mind regarding this topic- always favoring snacking. But after more research and experience, I have come to realize that both are right! The key? Find out which works best for you and then learn how to do it right.

Snacking

Having a snack or two during the day (assuming it’s a healthy one) is ideal for many. Snacking keeps blood sugar levels even, allowing us to feel in control and energized throughout the day- especially crucial for those with low blood sugar (hypoglycemic) tendencies. Furthermore, having a healthy snack in the afternoon can prevent over eating in the evening. But this doesn’t mean we should snack our way through the day writing it off as healthy “grazing”. To give our digestive systems the proper rest and relaxation needed after eating, wait at least two hours between every meal and snack (three to four is better). A nice daily rhythm for this may be: breakfast around 8, lunch around 12, snack around 3, and dinner at 6 or 7.

Square Meals

On the flip side, three square meals can work great for others. Think of the French… they have never been snackers. Historically they have held each and every meal in reverence, striven to keep meals balanced, do not worry about eating too much fat, and admonish the notion of snacking- much less doing it at their desk or behind the wheel. Allowing more time in between meals truly gives the digestive system plenty of time to rest. As a bonus, it may even help increase fat-burning and anti-aging, something most all of us desire. You may in fact be doing a mini “cleanse” between meals. Again though, this is assuming the food intake for all three meals is healthy and balanced. A nice daily rhythm for this may be: breakfast around 8, lunch around 12 or 1, and dinner at 6 or 7.

I encourage experimenting when it comes to finding which “mode of operation” you do best with. And keep in mind one critical key for either one you chose--- relaxation. Take your time with meals and snacks to help your body get into the necessary mode for proper digestion and elimination all while supporting your adrenals (our stress handling organs). So switch off the TV or computer and put down your cell phone. Try eating with others on a regular basis and looking at your food more often- both help draw us into the present moment and send the right signals to our bodies and brain allowing food to be digested properly and stress-free. Finally, if you are concerned about weight management, I encourage a regular rule of no eating past 7pm. Eliminating snacking after this hour helps your body have a full 12+ hours of fasting to not only give those hard-working organs a break, but also give your body a chance to chip away at unwanted fat stores. This may be challenging for many, but giving yourself permission to have those evening foods you are craving as soon as you wake up the next day, can be a helpful tactic. So, find out your ideal eating rhythm and then practice slooooowing things down for better enjoyment and better health!

 

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Contributed by:
Sara Braxton Ferrigno, NC, RYT
Certified Nutritionist & 
Registered Yoga Instructor

 

Start Out the New Year Fresh & Clean!

 

I’m a big believer in going herbal when it comes to cleaning house!

Most of the so-called “cleaning” products that are around the house are loaded with toxic chemicals that wreak havoc on our bodies. Take a look under your sink and plug your products into the Environmental Working Groups website and see how they rank in terms of healthiness! It’s terrifying then completely empowering! You can then use their website as a guide to find replacements, or even better, make your own cleaners!

I’m so excited to share a few of my favorite natural cleaning methods with you! Changing the way we clean house has been huge in my health + well being. We noticed a difference with my breathing RIGHT away and our general attitude towards cleaning. The days of suiting up in gloves and a bandana over mouth and nose are long gone. No more light-headed from toxic fumes… ‘open a window cause I’m going in!’ Now it’s all ‘mmmm, that smells nice!’ Essential oils give these DIY projects a big boost!

Essential Oils 101

Essential oils are aromatic substances are distilled or extracted from plants + fruits. They are thought to contain the prana (life force energy) of the plant and provide us with their magical therapeutic powers that we can use on + in our bodies and throughout our homes.

Different parts of the plants offer different properties:

Flowers: uplift spirits + calm hearts & minds + soothe the nervous system

Leaves: cleansing + clearing + healing

Roots: grounding (makes sense!) + nourishing + sedating

Resins: relieve pain + heal bodily tissues + remove impurities

Woods & Barks: imbue the qualities of structure & support + provide deep inner & outer healing

One way to fill your house with the healing influences of essential oils is simply to use a diffuser. Move it around the house, put it next to your bed when reading- it’s heavenly!

Two drops in the bathtub can make you feel like you are at the spa. Buy a pre-formulated spritzer or hydrosol and mist yourself and your sheets.

These are some of my faves:

Tea Tree – antibiotic + fungicide + very cleansing

Lavender – very safe! neutralizer + balances bacteria levels in air. This is THE essential oil to use if you’re on a budget. You only need a little bit of the plant to get a lot of oil so it’s a really cost effective way to begin adding essential oils to your world.

Lemon – uplifting + antiseptic + promotes mental clarity

Eucalyptus – space clearing + antiseptic + deodorizer

Rose – soothes the heart + reduces anger + enhances feeling of connection. Rose essential oil is decadent (and pricey)! It takes approximately 30 rose buds to produce 1 drop of essential oil!

When I first started using essential oils I thought they were SO expensive, but then I realized just how far those little bottles go and the sticker shock wore off. It is important to choose high quality essential oils.

Meet your secret weapons!

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Baking soda + lemon juice (or salt) are excellent for scouring! I use lemon peels + baking soda to clean our sink + bathtubs. It’s one of my favorite chores because the result is so satisfying!

1 cup of vinegar in rinse cycle of dishwasher removes water stains on glasses and silverware

Dr. Bronner’s liquid castile soap for hand washing – peppermint my fave for hands, lavender for body, or you can get unscented and add a little essential oil if you live in a house divided.

Air Freshener

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Air fresheners are some the worst offenders! They fill the air with pollutants and powerful neurotoxins! Before company comes over I put a pot on the stove and boil water with:

-1 lemon, sliced, 5 sprigs rosemary + 2 tsp vanilla

OR

-cinnamon sticks, cloves and orange peels

fill stock pot with 2/3 full with water, let simmer all day long adding extra water as needed.

Everyone always comments on how nice it smells!

Drain Opener

This is a super important one because what you are putting down the drain goes right back out into our environment in a big way. Instead: Put ½ cup of baking soda down the drain (sink or shower). Pour down ½ cup white vinegar and cover up the drain hole so the fizziness goes down the pipes. Wait a couple minutes and then add another ½ cup of vinegar. While you are letting it sit for about 15 minutes, boil 1 gallon of water and then dump that down the drain. All clear!

What are some of your favorite ways to clean naturally?

To your healthy, fresh home!
Lacy

Contributed by Lacy Young, Health Coach

Images by Lacy Young

Be sure to check out Lacy's site for more information about her upcoming 2014 e-courses:

Juice, Smoothie + Whole Foods Detox - New!

Sweet Surrender Sugar Detox

Veg Pledge A 5 day Whole Foods Feast!