A cleanse is a very thougthful gift to give to a friend or family member. Perhaps you know someone who has been interested in trying a cleanse, but hasn't bought one for him/herself? Or someone dear to you who could really benefit from the practice, but has never considered and may be pleasantly surprised? Or "What do I get for __________ ?" - that person in your life that has everything, why not a cleanse? It's an experience gift that anyone and everyone can benefit from both physically and mentally!
Gift certificates and our All-Seasons Pass 2014 are now available! Yay!
Peace. Joy. Love. Health. Happy Holidays!
Thanksgiving day has come and gone, but the memory of my undercooked, 10 pound bird has not. I began with the no-fail oven bags until I quickly discovered the bag had expanded, melting to the coils. Luckily I caught it right away, thanks to my handy dandy nose and the noxious fumes emitting from the oven vent. This is probably another reason not to use plastic. After rescuing the turkey, removing the bag, removing all racks (yes, my oven is that small), I switched to foil and voila! Or, so I had hoped. After repeated basting, thermometer probing, and foil applying and removal, I proudly set the perfectly golden main course on the kitchen counter to carve.
The breast was streaming clear juices and the meat white and moist, causing our mouths to water. Finally! It was time to eat. One bite later, I was getting the bird instead of eating it. I’m pretty sure meat should not be stringy and chewy. Maybe all those years as a vegetarian has messed up my kitchen mojo. Or perhaps I never had any?
Despite my constant desire to be the greatest chef my family has ever known, that dream has yet to come to fruition. I was raised eating a lot of not-so-good-for-you foods. With a family of 7 on two teacher’s salaries, the budget was tight. But I never felt deprived. I remember eating a lot of the same things over and over, and eating out at a restaurant was a rare treat. The cuts of meat we could afford probably led to my vegetarianism.
I love reading recipes and trying new things. I have to keep the dream alive. My boyfriend complains that I try to make all the good food too healthy, but if he had his choice we would eat hamburgers and fries almost every night. I’m a much more adventurous eater than he is, and it’s hard to find a good balance sometimes.
Thanksgiving reminded me to be thankful for the bounty we have. It allows for my experimentation, my successes and my fails. The majority of us are blessed living in the United States, and especially in Southern California. The plethora of fresh foods is unbelievable, thanks to our climate and proximity to Mexico. Farmers markets run year round and new restaurants are constantly being promoted. Thankfully, we have professional chefs that keep my taste buds inspired and my kitchen creativity in check.
As for the Thanksgiving turkey? There is always next year!
Contributed by Nanette Murray
We're here to help you through the holidays with this irresistible discount! A 3-Day or 5-Day Cleanse is the perfect tool to prepare you mentally for the challenge of holiday parties and buffet tables and to keep you in control of the consumption of cocktails and cookies. Remember WILLPOWER! and SELF-CONTROL! A practice of a short, seasonal cleanse will fine tune your skills just in time to keep you honest during the holiday season. You CAN do it! We believe in YOU!
Let's start today giving thanks for everything on our plates! That's right, our plates are full these days, but are we acknowledging that which we have to be oh-so-thankful for? I encourage you to take pause this week and throughout the holiday season (everyday, really!) to close your eyes, reflect, breath and when you open your eyes, smile! Our fortunes are grand and our misfortunes opportunities for growth and rediscovery.
What matters most? Our families, friends, health, food, water, shelter, love....now those make a plate full so load up!
Wishing our loyal clients, our friends and our families a very Happy Thanksgiving!
I love this time of year--Thanksgiving, Christmas, Hanukkah, the New Year. What a great time to celebrate. But let's face it, although the holidays can bring great joy, they can also bring some stress. The long lines and empty pockets. The back-to-back social calendar. The in-laws. The homemade pies, apps and egg nog. The holidays are meant to be a time to enjoy family and friends, rather than be stressed about the little things. Here are some ways to make your holidays more joyful and less stressful this year.
Eat for energy. Snacking on sugary treats is common during the holidays. While you don't want to miss out on the pumpkin pie, you can avoid unhealthy eating habits by planning ahead. Eat a light, balanced snack before you head to your holiday party. For example, if you have an apple, add almond butter. If you have crackers, add hummus or avocado. Whatever you do, it's important to avoid eating carbs alone because they can spike your blood sugar and lead to feeling more hungry and tired later.
Stay active. Go for a 20 minute walk outside. The cool air will awaken your senses and is a great antidote for stress. Spending time outdoors will also help your obtain adequate levels of vitamin D, which is known to help lower blood pressure, regulate blood sugar levels and promote a healthy immune system. Although you can get your vitamin D with a supplement, the sun stimulates the production of feel-good serotonin and can help releive symptoms of seasonal affective disorder (SAD).
Up your key nutrients. For supplements, try B12 for extra energy in the morning and magnesium before bed to help unwind from a long day. Don't forget about your Omega-3s which can help reduce inflammation after a late night out; the best sources are cold water fish like salmon and trout, walnuts, flaxseed and olive oil. Or, if tea is your bag, a cup of chamomile or yerba mate can do wonders for the senses and stress.
Drink extra water. Though this sounds simple enough, many people underestimate the power of hydration. Dehydration actually serves to increase our stress levels and appetite. Try to alternate a glass of water between cocktails at your holiday party. if you're not a water fan, try making your own flavored water. Some refreshing combinations are rosemary+orange, ginger+lemon or cucumber+mint.
Take some time for yourself. Santa shouldn't be the only one making a list and checking it twice. When you feel the stress coming on, refer to a list of your favorite stress-busting activities. It's important to take time for things you enjoy, like going to a movie, taking a nap, yoga, going to the gym. Whatever it may be, don't forget to put yourself first.
Contributed by Laura Lemon
Student at Bauman College of Holistic Nutrition, Nutrion Consultant Program
Bauman, E., Friedlander, J. (2013). Therapeutic Nutrition. Penngrove, CA: Bauman College.
Thanksgiving is 3 weeks away and we want to make sure it's the best eating day of the year for you! That's right, if you eat good, you feel good. If you eat bad, you feel bad (both physically and emotionally). Now we don't want you to feel that way that sooooo let's avoid making the same mistakes we made last year on Thanksgiving.
This year, let's prepare to say no-no to the two dinner rolls, half of a plate of mash potatoes, stuffing, turkey and a side of cheesy cauliflower. Switch out the super-sized plate for a normal dinner plate and serve yourself thoughtful, controlled portions of each...and yes, you will have room to enjoy a slice of homemade pumpkin pie and not feel eaters remorse after.
Join us for "Stay In Control On Turkey Day!" Three week cleanse package to remind you to eat well this Thanksgiving!
Here's How It Works!
3-Day Cleanse This Week!
2-Day Cleanse Next Week
1-Day Cleanse Week of Thanksgiving
Be prepared to practice portion control, to exercise willpower, and to give thanks for your health on Thanksgiving Day.
You CAN do it!
This is a special offer in San Francisco. $355 (delivery is extra). Book by email email@example.com or phone 415-439-0035 You CAN do it!
This cruciferous vegetable has tons of health benefits. It's high in anti-oxidants, helps reduce inflammation, helps cleanse your digestive tract with tons of fiber, and is chock full of vitamins. It's also a high-flavor, low-calorie food, with tons of preperation options.
Eat it raw-crunchy and fresh it's a perfect afternoon snack. Have it simply steamed, which is pretty much the easiest preperation and still tastes great. Mash it up and your guests will wonder why they've had such flavorful mashed potatoes (hint, because it's not potatoes at all!). Blend it with a splash of home made vegetable stock or un-sweetened almond milk for a thick, creamy (dairy-free!) sauce or soup. Pulse it (while raw) in a food processor, then gently heat for a wheat-free couscous substitute. Or, for a really special treat, try roasting it!
Roasted cauliflower is my new obsession. The high heat makes the edges crispy and oh-so flavorful. I could eat roasted cauliflower florets for any meal, or even as a snack. I like to add a drizzle of olive oil or coconut oil before roasting to really caramelize the cauliflower (and the coconut oil brings out a nice hint of sweetness), but you don't even need to. It turns out great no matter what. For a dish that really pops, try adding fresh parsley and lemon juice right when you pull it out of the oven, or experiment with different spice blends. Mediterranean flavors go great with roasted cauliflower.
Cauliflower is in season right now, so there's no better time to step up your cauliflower game! Get started with this recipe for simple roasted cauliflower, or try our Curried Cauliflower and Chickpeas!
Simple Roasted Cauliflower
- 1 head of cauliflower, cut up into florets
- 1 tablespoon of coconut oil (melted)
- 1/2 teaspoon red pepper flakes
- Pinch of sea salt
- Fresh ground black pepper
- Zest & juice of 1 lemon
- 1/2 cup fresh parsley, chopped
Preheat oven to 425 degrees. Spread cauliflower on a baking sheet, and drizzle with coconut oil, pepper flakes, salt and pepper. Roast for about 30-40 minutes, until cauliflower is golden but not burnt. Remove from oven, toss with lemon zest and juice, and parsley.
Contributed by Amber Kercmar ~ Loves Food Loves To Eat
It's been a wild few months for me with the opening of CAN CAN kitchen #2 here in LA. So exciting, but also so overwhelming and too many lists of to-do. During this time, I've felt a strong desire to keep sharing the human aspect of CAN CAN Cleanse, the fact that I'm not trying to sell another juice cleanse, but I'm here to make whole, nutrient-rich, plant-based food into liquid form (that tastes good!) and lead my clients on an experience. CAN CAN Cleanse is much more about the mental and emotional benefits than the physical (yes, your body will shed a few pound, but the best benefits are how light and clear your mind will feel and the huge sense of empowerment you'll feel when you finish!) You CAN do it! You can do anything.
With this drive to humanize CAN CAN Cleanse, I felt the need to connect and build my community of like-minded people. I emailed my dear friend and inspirational leader, Lacy Young. I call Lacy a dear friend, but we have actually never met in person before. She's just one of those special people you instantly feel a connection with. What I like most about Lacy; she's open and compassionate and she has chosen a life path to inspire others to be human, embrace challenge and be inspired through health eating habits.
I invited Lacy to share experiences on CAN CAN's blog to humanize the small and large victories she's seen in her life and through her work. I feel honored by her enthusiasm to contribute and that she chose to share her own personal story as her first post.
I'm thrilled to introduce Lacy to you all!
Lacy with a freshly placed sticker for her love project, Campaign For Confidence, June 2013
It makes perfect sense that getting sick would lead to being passionate about health. I just never in a million years thought it would be my story.
Just breathe. I'd say it to myself all day long. Mid sentence I'd have to stop, gasp + wheeze to try and force air in. In 2004 I started experiencing difficulty breathing. It took nearly 2 years to get a proper diagnosis; Idiopathic Subglottic Stenosis. It would take seven surgeries and two more years to have the surgery that would remove the mystery scar tissue growing in my trachea.
It felt like I was breathing through a coffee straw all the time.
After a devastating first attempt at the big surgery in December 2007 everything changed. We flew home, moved up our wedding and got married in February at the Wynn in Las Vegas among our friends and family. Looking back I see how being sick was nudging me to LIVE FULLY and I can't help but feel tremendously grateful.
The surgery was a beast. I spent a restless night in the ICU in the most pain I've felt to date. I had a chin stitch (It was really more of a tether that attached my chin to my breast bone.) for seven days and was in the hospital for ten. My sweet new husband and family were by my side. It was a long time for all of us. I kept a Caring Bridge page throughout the event and loved journaling there so much I started my blog shortly after. Another gift from the scar tissue.
Once I could breathe again I committed to healing.
I gained a considerable amount of weight over the four years of sickness. Physical weight, emotional weight. I self-soothed with the foods I'd grown up on. Steak, potatoes, ice cream, Pillsbury orange danish rolls (man, I loved those), frozen pizza, lots of cheese, fast food, candy, cookies, brownies, Little Debbie snack cakes. Never met a sugar or dairy product I didn't like. I thought I was making the healthy choice buying Lean Cuisine frozen dinners and ordering chicken instead of steak. Almost all of my food came out of a box or was processed in some way.
Emerging from that place was WORK. I started making slow + steady changes with the help of a health coach. I did what I could do at the pace I could manage. Some days we spent the entire hour talking about switching from white rice to brown rice and then I'd go and make that one change. It took four years to gain the weight. I gave myself 4 years to take it off. Seriously. I treated myself so gently and still the process was humbling and at times infuriating. I bumped up against every old idea I had about dieting, about weight loss and about suffering to see results.
I spent 6 months with my coach, Jennifer. My experience was so profound that I went to school to learn more. Honestly the entire time I was in school I was thinking 'oh I may do this for work, may not... we'll see.' About mid way through school I started seeing clients and never stopped. I've been coaching for three years now. This work is the best kind of high. I love being a part of transformation.
My desire to empower + inspire started as early as I can remember. I've always known I wanted to reach many people. Health Coaching is one of my vehicles for genuine loving service.
I teach people how to build beautiful meals + deeply meaningful lives. We journey together, co-creating every step of the way. We shine a huge flashlight into the dark places and light up possibility through the power of food. We get real. We get conscious. We identify and move the big rocks and little pebbles that have been blocking the path leading to your healthy life and body. Yes, it is about the foundations of food but that doesn't even begin to sum it all up. It's about believing in your dreams and finally, finally having the tools to power you into action. It's about radical love and self care. It's about lowering cholesterol and blood pressure without having to pop a pill. It's about forgiveness. It's about authenticity. It's about the beauty of leafy greens and raspberries and infusing color into your world. It's nutrition meets therapy in thebest kind of way. It's like the movie theater that serves beer. Best of both worlds! It's that good. And yes, I'm a beer drinking health coach. It's all about balance, ya'll!
So that's me in a nut shell. Thank you oh so much for reading.
Here’s a look at what’s coming up next:
• Veg Pledge is the next food challenge! Join me for five days filled with whole food goodness beginning Monday, November 4th – Friday, November 8th! I’m crazy excited about it! Loads of recipes, a shopping list + the support of a loving community! Expand your current menu + give your body some veggie lovin! $27
• Group Coaching! Join the next group coaching session to Thrive Through the Holidays beginning Nov. 11th + going into the new year. As a bonus, you’ll receive 1 free spot in the next session of Sweet Surrender to gift to anyone you’d like! It’s all about spreading the love!
• Sweet Surrender 10-day Sugar Detox Dec 1 – 10th! Get loads of support + balance in place in perfect timing before the Christmas/ New Year holidays!
Contributed by Lacy Young
All photo credits: Lacy Young
How many of you have had one or two Halloween treats already? They're "Fun Size," you say and "It's Halloween!" We agree! But, we're here to remind you that sugar demons are on the prowl this time of year so please have a little fun, but be safe and stay healthy! To help keep your trick or treat spirits high, here's a sweet alternative for you; this Halloween season, come cleanse with us and leave the sugar demons for the scarecrows!
What a feel good day! On Monday, October 21st, I had the pleasure of doing my first on-air interview and demo for local news station, KCAL 9. What fun! I really do love what I do! I wish the segment could have been longer as I had several more delicious, festive Fall recipes for you, but 4 minutes flies by! Here's a link to the video I hope you'll watch and be inspired to try Pumpkin Spiced Almond Milk at home. It's a goodie!
Thanks for your support! My fans (hehe, I mean you, our clients!) mean the world to me.
Wishing you continued happiness & health!
The other day, I picked a fight with my mom over pickles. Specifically, "real" pickles.
I know what you're thinking: is it really worth arguing about real pickles?
Well, as a certified nutrition consultant, I believe that it is.
You see, pickles have immense health value - but only if they're real.
Real pickles are cured over a matter of weeks in nothing more than water, salt, and optional pickling spices. The fermentation process creates lactic acid, which is responsible for that pickle-y taste. This method also preserves the pickles and, perhaps most importantly, brings the benefit of naturally-occurring probiotics.
Probiotics are "friendly" gut bacteria that help nourish our gastrointestinal tract and protect against bad bacteria. They are found in naturally fermented products like real pickles, real sauerkraut, real tofu, yogurt and kombucha. And in this day and age, our GI systems need all the help they can get. (Note how many I had to qualify as "real"? That's a good reminder to always read labels.).
As for fake pickles? They are made with vinegar. No fermentation, no lactic acid or real pickle-y taste, no probiotics, no natural preservation. And as far as I'm concerned, no benefits.
What started our discussion the other day was a menu item at a local restaurant that claimed, "Homemade pickles - in their own brine." I had to ask the waitress - just to be sure - if they were real pickles or if they were made with vinegar. Sadly, while I suppose they were technically homemade, they were most certainly not made in "their own" brine, as they were simple vinegar pickles.
I know, I know - I'm an annoying dinner companion.
My mom and I subsequently began discussing the merits of real pickles versus the fake kind, and she suggested that sometimes, throughout history, things get easier for a reason. And new pickles are arguably better because they're easier, faster, and cheaper.
I agree with her when it comes to some things. For example, I'm glad that our internet connections and computers are faster now than 15 years ago when it took a solid 30 minutes to rip a song off Napster. And my iPhone makes my life easier in myriad ways.
But when it comes to food? Making things faster and easier is usually not better. Artificial sweeteners, baby formula, and McDonald's can all illustrate my theory. Then again, sometimes we make our food more difficult than it needs to be (GMOs, pasteurized almonds, and refined white flours come to mind).
The bottom line for me & my clients is nutrient density. I recommend eating foods that will provide the most healthy nutrients - to keep energy up, protect against health problems, and feel good.
Fake pickles simply don't provide much benefit, especially when compared to their nutrient-rich real counterparts.
Next time, though, maybe I'll be less salty about it.
A few nights ago I was invited to attend a yoga class in Los Angeles. The teacher, and owner of the studio, started class with a mudra, or hand gesture to bring about a certain state of mind. That night’s focus was on change. I could either circle my arms toward me, bringing in unknown change, or I could circle them away from me and project change. But what kind of change was I looking for? Was I even looking for change? Isn’t change inevitable?
I figured I should let change in. I wasn’t feeling particularly inspired to make a change. Actually, I didn’t know what I would change. In the past two months I had already changed jobs, changed apartments, changed hair styles, changed cable TV companies, changed passwords, batteries, light bulbs! Did I need more change?
Change can be difficult. When I was 23 I was introduced to PETA. I was given a flier at a rock concert. Turns out, the lead singer was vegan and they were there to support his efforts in spreading the word about cruelty to animals. The next day I swore off meat and lived meat free for 8 years, sans a few fishing trips where I ate what we caught. I didn’t even eat the chickens we raised, even though I knew for a fact they had been treated proper both in life and at death.
When I decided to go vegetarian, I never considered the alienation I would feel from family and friends. Living in the Midwest, meat and potatoes were common dinner time staples. A roast in the Crock Pot, a Sunday ham, and let’s not forget about burgers on the grill. No one knew what to do around me. Where could I go out to eat? What if I just picked the chicken chunks out of the soup? I won’t even mention the issues at Thanksgiving.
Despite my constant reassurance that I would go to any restaurant, or eat at any home, I could never escape the feeling of being different. I brought my own “meat” to eat at family gatherings, ate salad and baked potatoes at steak houses, and was constantly answering questions about why. Why would I not eat meat?
I won’t lie and say it was an easy journey. I have yet to meet someone who likes to be alienated. As humans, we want to be accepted for who we are, even if we don’t always know who we want to be. Through the course of those 8 years I was reminded to live my life for me. I could have easily given in and helped myself to a bowl of meaty chili. It probably would have been easier. But if we all did what everyone else is doing, then we couldn’t celebrate our differences. And what a boring world we would live in.
Change can sometimes be hard to accept, especially if you didn’t invite the change into your life. Change is in fact inevitable. But how we react to change and how we view change is important. My family and friends did not like that I had changed my eating habits. I was now different from them and they had no control over my new way of life. I suggested they change to vegetarianism, but that was met with predictable resistance!
In the end, I grew out of caring what they thought. I reminded them that I was still me, but I was just not eating meat, and that I didn’t define myself by my eating habits. Unfortunately, I didn’t inspire a change in any of them, but I did get them to eat more vegetables.
I have since gone back to eating meat. After reading what seems like millions of food labels, I suddenly realized I couldn’t pronounce or even recognize what I was feeding my body. But I still take care of myself and eat locally sourced produce, humanly raised meat and dairy, and try to stay active. At least most of the time. Now, the biggest change is that I’m happy. Still just being me. Whoever I decide to be.
The sun was barely poking it’s head above the horizon, but my Grandma had already been up for hours. Cracking open the bedroom door, she peeks into the bedroom, the hinges squeaking enough to invade my quiet slumber. Rolling over, she quickly shuts the door not wanting to disturb me, but already knowing I had been woken up. I begin to hear the faint sounds of pots and pans hitting the stove and the smell of frying bacon creeps under the door. I can’t hold out any longer.
My slippers pad lightly down the hall toward the source of the mouth watering aroma. I round the corner and see my prize sitting on the counter. A fresh basket of plump, ripe blackberries. My Grandma had already been out to the Farmer’s Market.
As a kid growing up in a small town in Iowa, the concept of “Organic” produce didn’t mean anything. If it came from the garden, it was organic. The Cass County Farmer’s Market took place every summer Saturday morning out at the Fairgrounds. It consisted of about 10 local vendors, most of which were hobby growers or retired farmers who’s field had been reduced to the size of a swimming pool. They would get up early, pack up wooden baskets and recycled plastic bags, load up the back of their pick- ups and drive out to park in the designated area near the entrance of the grounds. For four hours it became a tailgating party featuring old friends and fresh produce. And when berries were in season, the blackberries were my favorite. Still warm from picking we would fill up a bowl, cover them with milk and sprinkle with sugar. It was the only way I knew how to eat them.
Twenty years later, I still love and appreciate the Farmer’s Market. However, the city markets of Los Angeles only bare a slight resemblance to the market of my childhood. The resemblance being the abundance of fresh fruits and vegetables, homemade pies, and of course the trucks. Gone are the hobby farmers and retirees. Instead, banners advertising business names and employees peddle the goods under protective awnings. Large display tables showcase the harvest year round, making the concept of seasonally grown produce almost obsolete. The term “Organic” is now government regulated.
In this city of concrete and cars, we still crave that connection to the land. As you wander through the Farmer’s Market, zig-zagging through the crowd carrying heavy bags and dragging loaded carts, you are reminded of where our food comes from. Not from cold, grocery store display cases but from hard working people, still willing to get their hands dirty. There are no plastic bags of machine cut carrots. No cellophane wrapped lettuce. This, is the true meaning of organic.
Contributed by Nanette Murray
Is the supplement aisle at Whole Foods going to start taking over the real estate from the leeks, pear cider and paper towels? I’m fairly proud of my ability to efficiently navigate the aisles but I find myself overwhelmed when I step foot among the long rows of colorful, little bottles. So being the curious type, I thought I would do a little research to help shed light on the complicated world of supplements.
First and foremost, most vitamins and minerals should be obtained from the consumption of everyday organic, whole foods --note from swallowing a pill. This allows you to obtain not only the desired vitamin C from an orange but also all the other nutrients, fiber, and enzymes that can aid in your body's absorption of the vitamin C.
Unfortunately, in today’s environment obtaining vitamins and minerals through food sources alone may not be enough. Modern techniques--such as pesticide and hormone use, harvesting food before it’s ripened, and monocropping--are diminishing the nutrient content of our food. In order to “supplement” our diminished diet, a vitamin or mineral supplement may be more important than ever before.
But how does one choose what’s right for them?
The old adage is as true for supplements as it is for most things: you get what you pay for. Buy a cheap supplement, and you’ll get cheap ingredients difficult for your gut to absorb, insufficiently tested for purity and potency, and containing extra unnecessary substances like fillers, flavors, and dyes.
Before we go further, it is important to understand two basic concepts:
A fancy word for how well a nutrient is absorbed in your body. As I mentioned earlier, the closer to real food that a supplement is, the more likely your body is to embrace it with open arms. Below are the forms that are easiest for our bodies to absorb.
Most absorbable form...
Folate, Metafolin, MTHF
Mixed tocopherols, mixed tocotrienols
K1 and K2
Glycinate, taurate, citrate, aspartate
‘USP’ stands for U.S. Pharmacopeial, and pharmacopoeia is the practice of drug-making. USP Certification is given to those nutrients tested to ensure the highest quality. When shopping the aisles, look for the USP label indicating that the product has met all of the following standards:
Disintegration - how quickly a supplement can be dissolved or absorbed
Strength - the amount of specific vitamin or mineral is in each pill
Purity - free of heavy metals, pesticides, solvents and other pollutants
Expiration - when the supplement will no longer meet these standards
So after selecting a high quality supplement, below are some helpful hints for ingesting them:
Take them with food. This stimulates the release of digestive juices and enzymes which help you absorb the nutrients better.
Divide the suggested daily amounts between two meals. Breakfast and dinner is usually easiest to remember.
Take all supplements regularly and continuously for a set time frame. Try to take at the same time of day for 30 to 45 consecutive days.
Avoid synthetic vitamin A and vitamin E. The synthetic forms of vitamin A to avoid are acetate or palmitate forms. The synthetic form of vitamin E to avoid is dl-tocopherol forms. These synthetic vitamins are not well absorbed and can aggravate the liver.
Also, if you are experiencing symptoms of gas, bloating, indigestion, constipation or diarrhea, it may help to take a digestive enzyme to aid in the absorption of the supplement. Look for brands that have varied types of enzymes to help digest both fat (lipase), protein (protease), and carbohydrates (amylases). Digestive enzymes are usually in their own section of the supplement aisle.
Always remember that a supplement should compliment a diet rich in organic, whole foods, never a replacement. Be sure to seek a professional doctor or nutritionist to determine which supplements are right for you.
Contributed by Laura Lemon
Student at Bauman College of Holistic Nutrition, Nutrition Consultant Program
Sources: Bauman, E., Friedlander, J. Foundations of Nutrition. Penngrove: Bauman College, 2013. Waldman, Helayne. "Choosing A Healthy Supplement." GreenMedInfo. N.p., 27 July 2013. Web. 12 Sept. 2013. Mercola, Joseph. ""Is Your Stomach Hijacking Your Health?"" Mercola.com. N.p., n.d. Web. 30 Sept. 2013. Image: http://media-cache-ec0.pinimg.com/originals/71/49/70/7149707012fadecd724417c092141a87.jpg
As Summer's successor, Fall is a legitimate season to let our disgestive systems rest. A perfect time of year to hop-skip-jump on over to your local farmers market to buy a bounty of produce and whip up a party for your insides - aka, time to cleanse!
One of our most favorite times of year, CAN CAN is happy to announce, CAN CAN Fall is here! Party time!
Check out or Fall menu here and we'll see you for a green juice soon!
A Nutritionist’s Top 4 Weight-Loss Strategies
Since becoming a nutritionist, the most common question I hear (hands-down!) is, "How can I lose weight?" But that's actually only half of the question. There are plenty of crash diets or that eliminate extra pounds almost instantaneously, so the important - yet unspoken - part of the question is, "And how do I keep it off?"
Therein lies the difference between healthy and unhealthy diets: long-term effectiveness. Unhealthy diets aren’t sustainable, so they only work temporarily. And what do you do when you’ve tasted the sweetness of weight loss, only to gain all the weight back? Well, if you’re not completely discouraged and ready to give up altogether, you try another quick fix. This is yo-yo dieting, and it can actually slow down your metabolism over the long run.
Healthy diets, on the other hand, aren’t just a temporary eating pattern, but a whole new way of life - forever.
Sounds like a really big commitment.
And that’s why people get scared or stuck.
But the truth is, small changes are easier to stick with in the long run, and they can really make a difference. As someone who has fluctuated between healthy & unhealthy weights myself, perhaps I hear these questions often because I seem to have finally figured out the formula that works for me.
About me: I'm not a dieter. The one time I did diet was before my wedding, when I pretty much ate lettuce for six weeks. It worked, but it wasn't sustainable. I gained back most of the weight on my honeymoon! Aside from that one diet, my past weight losses were typically side effects of various illnesses. Not a great way to lose weight.
Nowadays, I have left crash diets and chronic illness behind. My new weight loss plan is simple, sustainable and I don't ever feel deprived. Plus, it works - I’m almost back to my high school weight!
Sound too good to be true? It's not. In fact, I’m happy to share my top 4 weight-loss tricks with you below. You too can lose weight easily - and keep it off - using these 4 guidelines, but there is one catch: you'll have to be patient.
It's not easy to change, especially when you don't receive immediate gratification. But I guarantee that if you commit to these 4 changes, you will see lasting results in a few months. Not as quick as a crash diet, but much more rewarding when it comes time for your next reunion.
Step 1: Kick refined carbs to the curb.
This is the hardest step, but it's so necessary. Instead of focusing on all you have to cut out of your diet (sugar, bread, pasta, cake, cookies, etc.), figure out what to replace these items with. Perhaps it's a fruit smoothie instead of ice cream, or zucchini 'noodles' instead of spaghetti. Getting your blood sugar back in balance is a crucial step towards permanent weight loss.
Step 2: Don't go hungry!
Yes, definitely treat yourself to a seasonal juice fast. But otherwise, don’t let yourself get hungry. This is my favorite step: you can actually eat more to weigh less! Hunger is the enemy of healthy eating because it has the power to completely derail a healthy diet. Ever been so hungry you'd eat anything - and then felt guilty about it later? Don't let hunger ruin your weight loss plans. Arm yourself with a large variety of healthy snacks: nuts, hard-boiled eggs, yogurt, even leftovers! Enjoy a small snack between meals, and never skip a meal. It may seem counter-intuitive, but it really works.
Step 3: Move your body.
Sure, you can lose weight without exercising. I did. But once I started exercising regularly, the pounds really started to melt away. I was amazed by the results - and the change in my mood & energy levels. There are really too many reasons to exercise not to just do it.
Step 4: Enlist support.
Partner with someone who will help you succeed - someone to whom you will be held accountable for sticking to your new regimen. It's much harder to make changes when you're on your own. A health coach is a cheerleader, teacher and boss rolled into one, so you will know what to do, be held accountable, and get recognized for your progress.
Perhaps most importantly, if you slip up, don't give up. Take it one day at a time and keep at it! And before you know it, people will be asking YOU how you managed to lose all that weight and keep it off for good.
Contributed by: Emily Wade Adams, CNC Natal Nutrition & Priming the Bump
Image: ©2013 Diets in Review
I launched CAN CAN Cleanse in San Francisco in December 2010. In the months leading up to the launch, I was juicing, blending and brewing up cleanses in my cozy SF apartment. My 3 roommates wondering what the heck I was doing staying up until well past midnight making "witch potions" yet always being so gracious and supportive allowing me to reign over the kitchen to the sound of my juicer and use every nook and cranny of the refrigerator (EB, Vale & Kristi, I'm so lucky to still call you all friends!)
It has been quite a journey for me personally and profesionally during these years of growth. I've enjoyed A LOT of juice, connected with thousands of wonderful clients, engaged with all sorts of like-minded industry folks, built a family of amazing employees, in addition to building a family of my own (B is 16 months old!) and now, with much pride, I celebrate the birth of my second business baby - CAN CAN Los Angeles!!!
We made it! From SF to LA. Kitchen is open. Juices are flowing.
We hope our SoCal friends will love cleansing with us. Yay!
Fats have been getting a bad rap since the 1990s--in the age of Skittles and Snackwells--when Fat Free diets were praised and those foods on which our ancestors thrived for years (butter, yogurt, lard) were discouraged. As a result, many of us are ingrained to think that the fat free yogurt or the skim milk options are more healthy. We even avoid butter at all costs because we believe saturated fats will clog your arteries.
Well the fact is that fats are good for us. For starters, our brain is comprised of 60% fat. It is essential for growth and development, provides energy, and helps the body absorb nutrients. Foods such as carrots, tomatoes, leafy greens, which are comprised of fat soluable vitamins (A, E, K, and D), are more efficiently absorbed when fats are present.
But, there is a catch...not all fats are created equal and can be compromised in your kitchen.
Here is a quick list to help you identify which fats are good and which to avoid:
Full Fat Dairy
Nut Oils & Butters
Nuts & Seed Oils
* Unrefined, pasture-raised/grass-fed & organic sources are ideal
I was surprised to find butter and lard on the “good” list but it’s important to know that quality is key. Butter from pasture-raised cattle in an organic environment have a richer source of omega 3 fatty acids than conventionally raised dairy cattle.
Not only is the quality important but also how each fat is used in the kitchen. Come to find out that using olive oil to saute or broil my dinner is not the best choice. Olive oil (along with all unsaturated fats) is very healthy in its natural state but when heated, the health benefits are altered and oxidation occurs. Thus, you are left with a damaged fat. To avoid this from happening, it is recommended to use only unsaturated fats for drizzling at the end of the meal (think olive oil on your salad or steamed vegetables). If you need to heat your food, you should choose a saturated fat which burns at a higher temperature, thus decreasing your exposure to oxidative stress.
Below are some ways to add healthy fats to your morning routine...
Full Fat Yogurt + Berries + Walnuts/Granola
I like European style yogurt but Greek is thicker and has more protein.
Oatmeal + Flax seeds + Fruit
Flax seeds need to be ground in order for your body to utilize its benefits.
2 Whole Eggs + Veggies (or add eggs to half of an avocado!)
No, not just egg whites, yolks are the best part for you!
Fruit Smoothie + Avocado
Avocados help thicken it up and contain more potassium than a banana!
Sprouted Wheat Toast + Nut Butter
I like the Ezekiel Bread brand or any gluten free bread. Make sure to look for nut butters without any added sugar, Justin's brand is great!
Contributed by Laura Lemon
Student at Bauman College of Holistic Nutrition, Nutrition Consultant Program
Sources: Bauman, E., Friedlander, J. Foundations of Nutrition. Penngrove: Bauman College, 2013. Sanfilippo, Diane. Practical Paleo: A Customized Approach to Health and a Whole-foods Lifestyle. Las Vegas: Victory Belt, 2012.Farshchian, Thalia. "Blog." Eat Life Whole. N.p., 30 Jan. 2013. Web. 05 Sept. 2013. Image: Brones, Anna. "Sunday Recipe: Baked Egg in an Avocado with Parsley and Goat Cheese" EcoSalon. N.p., 27 May 2012. Web. 05 Sept. 2013.
We're ready to start CAN CAN'ing in LA! Wooohooo! My kitchen team and I are so, so excited! Yesterday and today we set the kitchen a buzz as we tested and sampled juices. Yum! We will be in the kitchen on Monday preparing 1- 2- 3- 4- 5-day cleanses for Tuesday, September 3rd - our official Day #1! We cannot wait to meet our first LA clients. Please help us spread the word around LA. Thank you!
We're looking forward to having you CAN CAN with us! :)
Please hop on our purchase page to schedule your cleanse or call us: 310.736.2244. We ask for 48 hours advanced notice as we make all our cleanses to-order, but do our best to accommodate last minute orders too!
Shortly after the New Year, I got a text from my dear college friend, "When's CAN CAN LA opening?"
I smiled and laughed out loud. There had been a lot of thoughts (and dreams) and even more client inquries about CAN CAN expansion, but 2012 had been a year of personal growth ~ my son arrived! He was 6 months old at the time I received the text and the thought of opening another CAN CAN? Was I ready for that?
I called my friend right away thinking he was joking and just wanted to say, "Hi." Oh no, he was all business and presented a thoughful and exciting oppotunity for me/CAN CAN. He was building a new kitchen space, how could I say no?
I said, Yes!
Fast forward 7 months to today; the kitchen has been built and it's time to start juicing! Los Angeles, are you ready to CAN CAN?
I couldn't be more thrilled about CAN CAN's move south to share our seasonal cleanse programs with friends and friends-of-friends in the Los Angeles area. Starting Tuesday, September 3rd, we will be preparing our Summer menu and inviting Angelenos to treat their bodies to "a spa retreat for the insides." A time for the body (& mind) to rest, relax and rejuevenation while sipping on our array of delicious beverages. Yay!
For questions or more info please call 310.736.2244 or book your cleanse now on our website.
A reminder to please keep up with us on Facebook & Twitter, too!
...and my giant THANK YOU to those of you who have supported and encouraged me along the way. Family, friends and clients ~ you're amazing! And to my SF & LA teams, you gals and guys are the absolute best and I'm so happy to have you as part of our CAN CAN family!
You are what you eat. Y'all have heard that one before, no? With many more couples facing the challenge of conceiving (babies truly are life's most precious gifts), diet and healthy lifestyle are two huge factors that you can improve to boost your fertility. Eating the right foods are super important when you're preparing to make a baby - for both woman & man. What are the right foods? Good question. Emily Wade Adams, founder of Natal Nutrition, dear friend and CAN CAN Cleanse blog contributor, has launched a brand new 14-Day Prep Program called Priming the Bump.
I was lucky enough to sneak peek the program and Emily has successfully bundled useful information and recipes into an easy to follow, step-by-step program. The program is inspirational, educational and filled with simple tips, shopping lists, and online resources. Emily also schedules a one-on-one consultation with you.
Friends, if you're trying to make a baby or planning to soon, start by knowing what to eat and get your bodies primed!
Thank you (& Congrats!), Emily for creating is wonderful prep program!
photo by Doriana S
Have you seen the news? Recently, Yale researchers identified a high-salt diet as a potential factor for autoimmune diseases like MS, asthma and eczema.
It seems that every day, more and more research like this emerges, supporting the notion that most illnesses - even those with a genetic factor - are preventable with proper diet and lifestyle.
Unfortunately, proper diet and lifestyle require something that most Americans are short on: time & energy. Time for menu planning, food shopping, cooking and cleaning, not to mention an hour a day for exercising.
But cooking is crucial because it gives you control. When you can control what goes into your food, you have much greater control over your health. Since prepared foods aren't as fresh as those that you make at home, they require additives like salt, sugar, and preservatives to maintain a good taste. As we see with the Yale study, it's additives like these that can be so detrimental to good health.
OK, so maybe you're convinced that attention to what we eat and how we live is necessary. But in our busy lives, is it sustainable? What if you're wokring, have children at home, or both? How can you maintain a healthy diet without cooking and cleaning every single day, three times a day?
A few tips:
1. Preparation: Dedicate one of your days off to menu planning, shopping, and preparing as much as possible for the week ahead. Wash and chop veggies, make hard-boiled eggs, prepare dressings or sauces....you can even cook meats ahead of time and gently re-heat them in the sauce pan.
2. Hire help: A natural chef is an investment, but it can be a time- and sanity-saver. If you have the extra cash flow, hiring a natural chef to help out at home a few days a week can removed the burden of healthy cooking.
3. Mix it up: Find a few healthy pre-made "cheats" (for example, the salad bar at your local grocery, a pre-roasted whole organic chicken, or the cup of soup from the corner bistro) and pepper them into your weekly menu for the sake of simplicity.
4. Read lables: Avoid anything with added sweeteners, added salt, artificial ingredients, or words you don't understand.
In terms of salt specifically, potassium can help balance excess sodium intake. Potassium is found in bananas, yes, but even more so in leafy greens like swiss chard and spinach, mushrooms, papaya, and many other vegetables and fruits.
A juice fast is also a tasty way to reset your sodium/potassium balance and help prevent the health issues associated with high salt intake.
It can be a challenge to worry about preventing autoimmune problems before they begin, but addressing them now not only helps you avoid them, but also boosts all areas of your health. By eating a proper diet, you give your body the best chance at maintaining a healthy weight, delaying the signs of aging, and preserving your energy.
Energy you'll need - for the kitchen.
- Emily Wade Adams, Certified Nutrition Consultant at Natal Nutrition and Priming the Bump: Achieving Fertility Naturally.
Watermelon. Raspberries. Zucchini. Tomatoes. Summer's gardens are a veritable bounty of mouth-watering fruit & vegetables, bursting with flavor and nutrients. But now that we can get these foods year-round, why should we bother stocking up on them now?
Eating seasonally is one of the pillars of designing a healthy diet, and for good reason. Nature provides the nutrients we need exactly when we need them to ensure optimal health. Before we were able to enjoy peaches in February, we had a very limited time to indulge in these delicious sweets. And, guess what? We didn't suffer as many preventable health problems as we do today.
Perhaps that's because most of our summer foods do an excellent job of preparing us for winter. Chock-full of vitamins, minerals, and phytonutrients, these fruit & veggies exert potent antioxidant power to get our immune systems in tip-top shape and protect our cardiovascular systems. The complex carbohydrates so plentiful in summer used to help fatten us up for impending fall & winter, when we were forced to rely on limited amounts of wild game, root vegetables, nuts, seeds, and traditional storage techniques (root cellars, pickling, canning and iceboxes).
In-season foods improve health because they have more nutrients. Many vitamins and phytonutrients are denatured with exposure to oxygen, light or heat. So the longer you have to wait to eat a vegetable after it's been picked, the fewer nutrients it offers. One of the benefits of eating seasonal produce is that it can be grown & sold locally, which cuts down the time between harvest & a fresh salad on your plate. And many local growers choose not to use harmful pesticides, so even non-organic seasonal foods can be safer. Plus, as anyone who has ever tried to eat a tomato or avocado out-of-season can tell you, the taste of fresh produce is beyond compare.
Seasonal foods also provide a perfect counterpoint to the climate. When it's hot out, a big sweet potato or winter squash just isn't appealing. But berries, cucumbers, and mint? Bring it on!
Besides being a healthy way to eat, eating seasonally is usually less expensive. Take watermelons, for example. Watermelons can be grown nearly anywhere in the summertime, but if your craving occurs in winter, your watermelon will likely be shipped in from a warmer locale. Shipping requires fuel, and we all know how expensive that is nowadays! In addition, foods grow well when they're in season, so there is a greater supply available, which also drives the price down.
Affordable, healthy & better-tasting? Sounds like three great reasons to dive into summer produce with abandon. Enjoy!
-Emily Wade Adams, Certified Nutrition Consultant at Natal Nutrition and Priming the Bump: Achieving Fertility Naturally
We picked Watermelon as the fruit to support your body as we take you one step closer to a real fast; true abstinence from food. Watermelon is roughly 92% water and very low calorie, yet an excellent source of antioxidants as well as vitamin C, A, B1 & B6, beta-carotene, magnesium, potassium and lycopene (the carotenoid that makes watermelon that pretty red/pink).* While "fasting" you'll be peeing plenty (flush those kidneys!) as watermelon is also a powerful diuretic. Not a bad thing when you're cleansing! We're fans of and believers in the benefits of intermittent fasting and are thrilled to help ease you further into the practice with our Summer 1-Day Watermelon Cleanses!
*Watermelon info sourced from The Encyclopedia of Healing Foods, by Michael Murray
Oh yes! We love Summer! It's up there for the most favorite season of the year, agree?! We actually allow ourselves much deserved R & R. We leave work early or take off days even weeks. We happily wake up early and if we're lucky, we watch the sun go down late. We go for long walks, runs, rides, bikes, swims, etc. We splash in small to large masses of water. We wear hats and sunglasses, yet we don't wear shoes or shirts. We seize and worship the sunlight hours or go in search if the weather doesn't cooperate. We re-up our vitamin D intake. We eat lots of fresh fruits including honest to goodness local heirloom tomatoes. We look forward to our Summer cleanse and thoroughly enjoy every sip.
Welcome CAN CAN Summer! May this season be filled with much rest and relaxation!
Flowers are blooming, baseball's in full swing...June is officially busting out all over. A fresh feeling of newness and rebirth is palpable, and babies seem to be on everyone's mind. It's easy to see where June gets its name (from the Latin iuniores, or "young ones").
For those couples feeling the spring fever to conceive their own baby, it's also a great time to start detoxing. Eliminating toxins now helps boost fertility while preventing dangerous compounds from affecting fetal development.
When you're preparing to conceive, some of the most important toxins to avoid and eliminate are heavy metals and xenoestrogens.
Heavy metals like mercury and lead can contribute to low sperm counts, low progesterone, breast cancers, and severe birth defects and developmental problems. Mercury is most commonly found in silver dental amalgams and large contaminated fish. Lead can be found in everything from old paint to lipstick to soil.
Xenoestrogens are chemicals that the body mistakes for estrogen. In women, estrogen must be in balance with progesterone, so too many xenoestrogens can contribute to a progesterone deficiency. Excess estrogen is also associated with the polycystic ovarian syndrome (PCOS). But xenoestrogens don't only affect women. They can also damage the DNA of men's sperm, leading to infertility, miscarriage, birth defects, or cancer. In addition, xenoestrogens can make babies more likely to suffer from behavioral problems or obesity later in life. Some common xenoestrogens are pthalates (found in PVC, personal care products, cleaning agents, and contaminated food), parabens (preservatives found in personal care products and contaminated food), BPA (found in soft plastics and the lining of most canned foods), food coloring, birth control pills, PCBs (industrial chemicals most often found in large contaminated fish) and DDT (a banned pesticide found in contaminated food).
Phytoestrogens occur naturally in foods. Still, they too can raise estrogen to fertility-blocking levels. The most common phytoestrogen is soy, and many natural fertility experts recommend that couples avoid it. Perhaps an even more compelling argument for eliminating soy is that over 91% of soy is now genetically modified - and GM soy and corn have been found to decrease fertility in animal studies.
Cleansing gives the body's detox systems a break from everyday demands, allowing detox organs like the liver to focus on safely excreting toxins like heavy metals and xenoestrogens. After detoxifying, couples can prevent further exposure by eating organic foods, choosing smaller fish, and selecting consumer products.
So as you spring forward towards parenthood, consider taking baby steps: start with a cleanse. Then you can get to the fun part.
-Emily Wade Adams, Certified Nutrition Consultant at Natal Nutrition and Priming the Bump: Achieving Fertility Naturally.
- Mouni Nguyen, photo credit
One of our dearest clients is getting married this weekend! Woohoo! She's cleansing with us this week in preparation and we couldn't be more delighted to help her relax and feel her best as she's about to enjoy the best weekend of her life! I smile just thinking about her smiling as everyone who loves her smiles back. That's a lot of smiling! Wish everyday could be a wedding day. What a feeling!
I'd like to extend this feeling of joy and happiness to our bride & groom clients (and their families & friends) who are celebrating this Summer! Congrats! Congrats!
For those of you who haven't heard, we've launch CAN CAN Nut Milk! Big thank you to Sara Deseran at San Francisco Magazine for the lovely write-up in the June issue, Milk of the Moment! That's our milk!
We are very proud to be able to offer the Bay Area another service to further our passion for providing healthy, organic, plant-based goodness for your bodies! Checkout CAN CAN Nut Milk and if you're a fan please follow-us on Facebook, Twitter & Pinterest for the latest in the world of nut milks. Yay!
In the past month alone, your babysitter went wheat-free, your nephew was diagnosed Celiac, and your grocery store expanded to create a new gluten-free section.
What is all the fuss about? Is it something we all need to worry about? Or is gluten-free just a fad?
Gluten sensitivity is, in fact, on the rise. Celiac disease is at least 4 times more common today than it was 50 years ago (1), and that doesn't even include the increases in reported sensitivities and intolerances. Some reports show that 40% of Americans suffer from gluten-related health problems (2).
There is not one widely accepted reason for these skyrocketing gluten sensitivity rates, but there are several theories that may explain this rise:
- The Hygiene Hypothesis. Some experts claim that our love affair with Purell has created an environment that is too clean, resulting in weaker immune systems that can't handle gluten (3).
- Wheat processing. We've been changing the ways we use and eat wheat. Many of the foods we eat today didn't exist 50 years ago. So while wheat may not have caused a problem for our ancestors, it can be argued that these new 'foods' and processing methods are to blame for the rise of gluten sensitivity.
- Wheat hybridization. Today's grains have been modified to contain much more gluten than ancient strains (4). Why? Because gluten gives breads & pastas a lighter, fluffier texture, and that's what consumers want.
- Earlier exposure. Children are exposed to glutinous grains earlier than ever before (for example, cereal grains) (5).
- Lack of bacteria. Despite the popularity of probiotics, this theory maintains that we still aren't supporting our beneficial flora enough. Studies show that oru intestinal microbes can mitigate reactions to gluten - but only if we have a healthy community of bacteria living in our gut (6).
- Lack of breastfeeding. Nowadays, we know that breastfeeding helps inoculate babies with good bacteria, provides protective antibodies, and helps babies develop immunity. One study found that babies who continued to breastfeed after their first exposure to gluten were more protected against gluten sensitivities (6). In general, nursing helps prevent allergies of all kinds. Unfortunately, people didn't always know about these benefits. Adults who were bottle-fed may be more susceptible to gluten allergy and intolerance.
- Less variety in our diets. We're busy people. And sometimes a freezer pizza or 9-minute pasta is all we can bear to whip up after a long day at the office. Problem is, when we don't get variety in our diet, we are more susceptible to developing food sensitivities (7). And with all that bread, pasta & cake in our day-to-day diet, wheat is one of the foods we seem to be eating all the time.
- Humans were never meant to eat grains. Some nutritionists argue that grains were never meant for human consumption. Looking back to our caveman ancestors and their paleolithic diet, these researchers contend that we were meant to eat meats and vegetables, and our health problems only arose after we switched to grain-based diet (8).
Whatever the reason behind the rising rates, it appears that gluten-free isn't going away anytime soon. And that may be for good reason. I've personally watched patients lose weight, banish heartburn, and manage autoimmune conditions just by eliminating gluten for 2-4 weeks. While not everyone's health will improve by going gluten-free, my practice has proven it to be a worthwhile experiment.
-Emily Wade Adams, author of Natal Nutrition
I recently attended a very inspiring wellness event that discussed the importance of plants not just in our diet, but as ingredients in our make-up, hair products and cleaning supplies. These products should and can be made with food grade ingredients vs chemicals. Yes, snack on your lipstick, stir-fry with your lotion, and clean your windows and mirrors with vinegar - they're organic! The message delivered was, "If you wouldn't eat it, why would you put it on your body or spray it in your home?" So, so true!
Rather than feeling totally defeated and throwing everything out from my medicine cabinet and from under the sink, I first focused on what I was doing well; Yay! I do use coconut oil religiously as my lotion and love it! Second, I hopped online to research recipes for cleaning supplies. Third, vowed to never buy another bottle of Windex. Small steps that make a huge difference for our bodies, minds, and for our planet.
Very easy, incredibly cheap and without a doubt tastier (I'm not suggesting you drink it, but you could!), here is my recipe for a homemade cleaning solution. Works awesome on counter tops, glass, mirrors, stainless appliances, sinks, etc. I've never been so excited to clean!
Happy, healthy cleaning!
Homemade Lemon Herbed Cleaning Solution
- 1/4 cup white vinegar
- 1 tbs corn starch
- 2 cups warm water
- 1 sprig of thyme (removed stem, finely chopped)
- 1/2 sprig of fresh rosemary (remove stem, finely chopped)
- rind of 1/2 of a lemon
Soak lemon rind in vinegar for 24 hours (or 2 weeks if you can wait that long). Remove rind and discard. Mix infused vinegar, corn starch & water until corn starch is dissolved. Add thyme & rosemary. Shake well. Pour solution into spray bottles and store. Shake before use.
Amid today's onslaught of fad diets, superfood fanaticism, food allergies, and - yes - even cleanses, sometimes it's easy to forget two of the most health-promoting basics: oxygen & water.
The body can't store oxygen, which is why we must breathe continually. With each breath, oxygen travels through the lungs to the bloodstream and to every cell in the body. Inside the cells, oxygen is required to produce energy so we can think, move, see, feel...in short, so we can live. Without oxygen, brain damage or death can occur within minutes.
According to Dr. Andrew Weil, "The more air you move, the healthier you will be, because the functioning of all systems of the body depends on delivery of oxygen and removal of carbon dioxide." (1) Research support his statement, which is why aerobic exercise is so important.
During aerobic exercise, increased oxygen helps remove more waste products (like carbon dioxide and lactic acid) and release more feel-good endorphins. Over time, aerobic exercise helps us reduce the risk of many health problems, lose weight, boost immunity, feel good, and it can even help us live longer. (2)
Deep breathing exercises are another way to get more oxygen into the body.
When it comes to water, you've probably heard that you should drink 8 glasses a day.
Water accounts for roughly 60% of body weight. A healthy person may be able to survive for 3-5 days without water, but more fragile compositions (like those of babies) might only survive a few hours without water.
In the body, water is essential for detox because it flushes dangerous compounds from our bodies. In addition, the same energy production cycle that requires oxygen also requires water. "Even mild dehydration can drain your energy and make you feel tired," according to the Mayo Clinic. (3)
Water also helps make nutrients more accessible for the cells. For example, Vitamins B & C are "water-soluble," meaning that they can't be absorbed or used without water to help dissolve them.
The easiest way to measure if you're drinking enough water? Your urine should be almost colorless.
In short, while you may be able to live without tasting the latest superfood, you simply can't survive - or thrive - without oxygen & water. What's more, you can easily increase your health as you increase your intake of oxygen and (in many cases) water. So go ahead and fill your lungs & your water bottle. It might just help your health even more than that cabbage soup diet.
-Emily Wade Adams, Natal Nutrition
Sources:(1) Dr. Weil (2) Mayo Clinic (3) Mayo Clinic
We've been busy-busy here at CAN CAN! We love what we do so it's easy for us to dream up and then execute on our mission; helping provide honest, whole food, feel-good experiences that encourage and support overall better health and wellness for you! That's quite a cause! We're not only thankful for the support and feedback we've received from our clients, but we continue to be inspired to provide you services to fuel your bodies with the "right stuff."
What is the right stuff to buy when a carton of good old fashioned cow's milk just won't do?
Which rice, soy, hemp, almond, coconut, original-almond-coconut, chocolate, naturally sweetened, vanilla sweetened, vegan, low-fat, no-fat "milk" do you buy?
We also like to keep stuff simple.
If you didn't have a chance to read, Janny Hu of the San Francisco Chronicle's piece on Nut milk alternatives pour it on piece that ran in Sunday's paper, please do.
If you hop, skip and jump down to the bottom of the piece, Janny announced our new service, CAN CAN Nut Milk - Yay! Launching April 23rd. We're oh-so-thrilled to offer our clients as well as friends and families abound fresh, small batch, organic nut milks direct to your doorstep. In true old-school milkman fashion. Our simple, short-list ingredient nut milks handmade in our kitchen and delivered yours so you and your family may enjoy a healthy, tasty, dairy-free alternative anytime of day!
Please join CAN CAN Nut Milk's mailing list to receive more info & updates.
Cheers to honest nut milk!
I'm pretty excited about this one! And, I hope our clients who love to workout and hate to miss a beat at the gym when cleansing, will be too :) Delicious Chia Fruit Juice and Sunrise Nut Milk jump into the mix of our seasonal CAN CAN Cleanse following the same format, but with additional healthy, dense, pure whole-food goodness (albeit in liquid form). The Power is crafted to support your body and excite your palate as you CAN CAN!
Introducing The (New!) Power cleanse, Yay! Yay! Try it!
I believe that those cheery little leprechauns are glowing not just from discovering a pot of gold (or drinking a pint of green beer). Such long, healthy looking beards have me believing that these jolly little men are getting their veggies somehow. Wheatgrass shots?
We too love an excuse to celebrate and sip green beverages! Our celebration - you & your health! So take advantage of your special discount on our Green Cleanses (1, 3, or 5-Day) and raise a CAN CAN jar of green juice!
Happy St. Patrick's Day!
Juice fast programs are quickly growing in popularity, so it is no surprise that cleanses are popping up on grocery store shelves nationwide. The extended shelf life of these grocery store juices is made possible by a new juicing pasteurization technique called High Pressure Processing (HPP).
Traditional pasteurization is a relatively new technique designed to kill bacteria and microorganisms in order to prevent food-borne illness. It became popular in the US in the 20th century, around the same time that urbanization, processed foods and mass food production became the norm.
Until recently, pasteurization used heat, which decreased nutritional content. This made it unsuitable for juicing programs - after all, getting those nutrients is the whole point of embarking on a juice cleanse. With the new technique of HPP, however, bacteria are eliminated without altering nutritional content (for the most part).
HPP functions by applying high pressure to liquids. "During HPP, foods are subjected to pressures up to 100,000 psi. which destroy pathogenic microorganisms by interrupting their cellular functions," according to High Pressure Dynamics, Inc. (a producer of HPP equipment).
So what's the catch? Well, since it's still a pretty new technology, there isn't a ton of research on HPP processing or its potential side effects. But some studies show that when HPP kills the harmful bacteria in juice, it also deactivates beneficial bacteria and enzymes.
Unpasteurized, unprocessed, raw fruit juices (derived from a cold-pressing process) are a rich source of live enzymes. And these phytonutrients offer a plethora of health benefits, from aiding digestion and reducing inflammation to sinusitis relief and wound healing. In other words, they're a crucial component of any detox program - or healthy food.
So what's the bottom line on this new juicing technology? Well, on the one hand, nutrient-rich juices can now be made available in places that might otherwise not have access to them. That's a great thing! And HPP seems like an improvement over traditional pasteurization in that it preserves more nutrients.
On the other hand, it's still a form of processing and pasteurization. If HPP kills bacteria by interrupting cellular processes, it's doubtful that all of the juice's holistic benefits can remain intact. There haven't been enough credible scientific studies to unequivocally prove otherwise - that's one of the risks of using new technology.
As a nutritionist, I tend to err on the side of caution. Better safe now than sorry later. So when I refer my clients to a juice fast program, I point them towards a cold-pressed local option whenever possible.
-Emily Wade Adams, Natal Nutrition
Today CAN CAN is kicking off a contest with Cuppow! Cuppow's inventive lids allow you to easily drink from your CAN CAN jars. We know many of our CAN CAN'ers cleanse on-the-go and these lids are the perfect solution to help you sip your delicious juices without worrying about spills.
To be entered to win, follow these quick steps:
1. Follow CAN CAN on Pinterest
2. Create a board that contains "CAN CAN Cleanse" in the title.
3. Add at least 5 pins that you think embody the CAN CAN brand.
4. Be creative and have fun!
We'll giveaway a 1-Day CAN CAN Cleanse and Cuppow lid to the winner!* The contest runs through Friday, March 8th at 5pm and we'll announce the winner shortly thereafter.
Happy CAN CAN'ing!
*please note that due to our local distribution, this giveaway is being offered to SF Bay Area friends and fans. However, if you're not in the Bay Area and you wish to participate and gift the prize to a Bay Area friend or family member, please do!
Hearts and roses aside, there is perhaps no better representation of Valentine's Day than chocolate. There bittersweet confection has a rich history, artisanal tradition, and even enjoys superfood status. So whether you're enjoying chocolate-covered strawberries with a sweetie or treating your single self to truffles, rest assured that an occasional indulgence offers a host of health benefits.
Cacoa beans - the source of all chocolate - have long been a venerated crop. In parts of Central America, cacao beans were even used as currency as recently as the last century.
But cacao has a sensual side, too. Chocolate became known as an aphrodisiac in the 17th century - a quality that today's scientific research justifies. Two particular neurotransmitters found in chocolate are known to create euphoria and mimic THC in marijuana. Maybe that's why it feels so good to bite into a bar!
Money, love - and a delicious flavor? It's no wonder Americans love chocolate. In fact, we eat about 12 pounds of chocolate per person annually. This year, we're projected to spend $1.6 billion on Valentine's Day candy alone. Even US Army rations include chocolate bars, and US astronauts take it to space with their supplies.
Surprisingly, chocolate is a fermented bean product at its core. White cacao beans are harvested, fermented and dried, turning brown in the process. Chocolatiers buy the dried beans and then clean, weigh, blend, roast and shell them using their own secret recipes. The shelled cacao nibs are ground, melting into chocolate liquor - the (non-alcoholic) liquid form of pure chocolate. Poured into mold and cooled, chocolate liquor hardens inot unsweetened baking chocolate. To make cocoa from these blacks, cocoa butter is removed. For chocolate, cocoa butter is added, along with sugar and other ingredients.
Chocolate is rich in plant sterols and flavonoids, compounds that support healthy cardiovascular function. Chocolate, therefore, may help lower cholesterol, prevent blood clots, and protect against arterial damage. Flavonoids also have strong antioxidant capabilities that help fight allergy, inflammation, and even cancer.
Despite appearances that may suggest otherwise, not all chocolate is created equal. When choosing your chocolate, label reading is a must. The purest, healthiest chocolates include ingredients such as cacao, unsweetened chocolate liquor, cocoa butter, sugar, vanilla, salt, or milk.
Avoid chocolates with additives like corn syrup, partially hydrogenated oils (PHOs) or flavoring. Sometimes, it's not even real chocolate in those heart-shaped boxes; many pre-packaged confections are simply "chocolate-flavored candy." Read the fine print and be picky!
Also, the healthy nutrients in chocolate increase with its cocoa content, so select the darkest chocolate possible to take full advantage of its benefits.
A Final Reminder
While pure chocolate is one of the healthiest kinds of sweet treats, it still contains sugar, caffeine, and potent natural compounds that may be addictive. Moderation is always advisable.
Happy Valentine's Day!
-Emily Wade Adams, author of Natal Nutrition
photo credit: Amber Kercmar
Murray, M., Pizzorno, J., & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. The Healing Power of Miscellaneous Foods. New York: Atria.
Weil, A. (2004) Natural Health, Natural Medicine. New York: Hougton Mifflin.
What would we do without online communication with our clients?! We'd be lonely. We welcome you to join us, watch us, follow us, friend us, tweet us, pin us! Wow, that's a lot of keeping up with us! If you're a friend, fan, supporter and CAN CAN enthusiast, we welcome you to find us online as we share CAN CAN news, updates, secrets, inspirations, goodies & specials with you.
Not to mention social media allows each and every one of you to share cleanse stories, celebrate, commiserate and ultimately commend one another on your cleanse victories! Yippppeee!
See y'all on the www!
So you've completed a juice fast, sworn off sweets for the month and lost a few pounds, Congratulations! Now keep that good health and weight loss going. Maintain your momentum by incorporating a few of these simple tips into your new healthy lifestyle.
- Eat Lots of Vegetables. Per the FDA, half of every meal should be vegetables and fruits. Perhaps that translates to a big salad for lunch and a mostly-veggie dinner. At restaurants, order a salad before your meal to commit to eating lots of veggies. A good variety of different kinds of seasonal vegetables will ensure you get a broad spectrum of nutrients.
- Consumer Organic & Grass-Fed Meat, Dairy & Eggs. Conventionally raised animal products contain hormones, antibiotics and pesticide residues. These compounds have been linked to weight gain, endocrine/hormone disruption and breast cancer, among other health problems. Grass-fed or pastured animal products have higher levels of anti-inflammatory omega-3 fatty acids so they are more heart-healthy. Finally, the Center for Disease Control (CDC) calls antibiotic resistance one of the world's most pressing health problems, so reducing your exposure to antibiotic-laced animal products may help stop the spread of antibiotic-resistant "superbugs" like MRSA.
- Hunger is the Enemy of Healthy Eating! Always make sure you make a plan and have healthy snacks on hand. Dedicate one day a week to plan, shop and prep your food.
- Read Labels. Even the prepared vegetarian sushi rolls at Whole Foods contain added sugar. Reading labels can help you avoid unnecessary and potentially harmful additives like sugar, MSG, and synthetic fillers. In the words of Michael Pollan, "If you can't say it, don't eat it."
- Avoid Processed & Refined Foods like Sugar & Flour. Choose whole grains in order to consumer fewer calories and keep your blood sugar levels stable. Even flours made from whole grains, while slightly more nutritious, can lead to insulin resistance and diabetes over time. And artificial sweeteners are even worse than real sugar. If you have a sweet tooth, reach for whole fruits, dried fruits, or - if you must - natural sweeteners that are minimally processed (think: honey, maple syrup, or blackstrap molasses).
- Drink Lots of Water. Lots! The solution to pollution is diution. At least 64 oz a day. This will help your liver and kidneys filter out toxins even when you're not cleansing. Get a water bottle, fill it up in the morning, and sip away.
- Cook with Saturated Fats. Butter, lard or coconut oil. Use olive oil for everything else, but don't heat it. Here's why.
- Relax! Stress raises a hormone called cortisol, produced by our adrenal glands. Cortisol can cause weight gain. Taking a few minutes everyday to consciously relax and breathe deeply can help bring cortisol levels back to normal.
- Exercise. People with more muscle burn more calories, even at rest. And, since muscle tissue burns more calories than fat tissue does, building lean muscle mass is a key factor in any weight loss plan. Do something - anything - to build lean muscle mass daily. 10 push-ups, taking the stairs. Make it easy, fun and just do it.
- Keep a Food Journal. Pay attention to what, when and how much you eat. In one study, women who kept a food journal lost 6 pounds more than those who didn't.
- Sleep! Getting enough good-quality sleep is essential for weight loss. In addition, adequate sleep it crucial to stress reduction.
As you can see, it's not just what you eat that impacts your health and weight. Various nutrition and lifestyle factors influence well-being. A holistic approach can help you continue your journey towards good health even after making changes to your diet.
- Emily Wade Adams, author of Natal Nutrition
There is no better time than while on a cleanse to relax and watch a movie. While it's absolutely ok and encouraged to exercise if you're energized (the skin is the body's largest detox organ, so sweat it out!), it's also a perfect time to invest in your health in another way by relaxing. Take this time to practice slowing down and checking out from the go, go, going that our lives embody - all the time.
If you're like me, sitting down to watch a movie from start to finish can be tough. The movie has to be extremely captivating otherwise I quickly lose interest and fall asleep. You can bet on it. Just shy of the half an hour mark, I'm out. I call it the 28 minute rule.
The 100% exception to the rule is food documentaries. I love them. There are so many out there that deliver powerful, eye-opening messages about the state of our food. They raise awareness and in doing so, further the benefits of a cleanse by offering information that can influence your own life decisions and actions immediately - as well as long after the cleanse has finished.
Here is a list of my recommended docs:
In the mood for lighter viewing? My recent favorite is Portlandia. Hilarious. Laughing is definitely a wonderful stress reliever and very health promoting, too!
Happy Movie Watching!
I've been dying to blog about my New Year's Resolution, but I didn't want to jinx myself. Yesterday marked one week; no ice cream, no desserts. Sayonara sugar!
It's my biggest weakness turned-hobby last year during my pregnancy. Steve and I became best friends and at $6.99 per pint, it's a relationship I'm happy to see go.
How does the CAN CAN girl kick her bad habit? To be honest, I'm not one to go cold-turkey and while I've replaced Steve with Will (power), I'm not swearing off ice cream or sugary desserts for life. That my friends is bound to backfire and life is too short not to indulge - once in awhile.
But, I do feel a sense of accomplishment already. My determination as well as my level of happiness have risen in just one week.
How'd I do it?
Here's my approach:
1. Set one realistic goal
2. Find someone who will share the same goal (strong-willed boyfriend of mine!)
3. Map out a way to measure your goal
4. Put a large sign on your frig with an inspirational quote or a giant red 'X'
5. Healthy alternatives. For me, incorporating fresh juice (beet, carrot, apple for sweet cravings)
5. Snap a photo and blog about it
This photo captures my last near-polished-off pint of ice cream purchased and enjoyed on NYE. I scooped three more spoonfuls on New Year's Day (it's my B-Day after all!), but as a true test, I'm leaving the leftovers in the freezer and I'll post updates throughout the year.
So here I am; sugar clean the first week of the year. Feeling good and in competition mode - with myself!
I'm winning this one!
Best of luck to you and your resolutions this year! You CAN do it!
Today's workout: 25 minutes on the treadmill. Today's news: McDonald's spicy wings hit Chicago (after debuting in Atlanta last year) and worse flu season - delivered in that order. My exercise high turns off. My concern and the monologue in my head take over. More bad news for our nation. I wish I could turn off the TV overhead.
Is there a correlation between what we eat and our health? Yes. I'm not charging McDonald's for causing the widespread flu, but that's just how my mind works. I see two sequential news clips and it seems all too powerful of a message.
I'm very, very fortunate to be able to wake-up in the morning and feel good about the hours I put into my work. CAN CAN is trying to improve health by offering perspective on the detriments of poor food choices, calling out the consequences of food and drink vices & bad habits, bringing awareness to how nutrient-deficient food makes us feel, and - if only for 3 days - trying to remind people what it feels like to feel good and inspire them to give more thought to what they eat after the cleanse.
Amidst the flurry of New Year cleanses, a frenzy for limited time, $2.99 mighty wings.
Imagine what you'd feel like after spicy wings for 3 days?
Hippocrates needs to up his a campaign, "Let food be thy medicine..."
Raise your hand if you've eaten or sipped on kale this week? Once a day? Twice a day?
Post-holidays, my bet is most have upped their intake of greens this week. Good for you! See ya later sugar; 'tis time for more of Nature's candies!
With New Year's resolutions abound, kale is front page news in just about every health and fitness magazine and wellness blog I've read. And you know what, I hope it stays there. Media has a powerful way with words. They create a buzz and the public listens. And this time, I hope you're listening loud and clear. Kale is worth the hype!
photo credit: Amber Kercmar
One of the most highly nutritious vegetables, it is a fantastic source of carotenes (beta-carotene and lutein), vitamin C, B6, B1, B2, E, K, manganese, calcium, copper, and iron. And, as a result offers powerful anticancer benefits. Wow! We all should be eating and sipping kale regularly.
How do you get your kale?
Me? I sneak it into almost every soup, toss it into any salad, high-speed blend it into fruit smoothies and juice it.
Cheers! To health, happiness and more greens in 2013!
Throughout history, cultures across the world have partaken in fasts that promote the idea of cleansing. Given the increasingly toxic world in which we all live today, periodic detoxification has become even more crucial to health maintenance. Juice fasting in particular is an excellent way to help your body detoxify and heal.
A good juice fast consists of a well-selected variety of vegetable, fruit, and spiced beverages, which give your body and instant boost of minerals, vitamins and phytonutrients. Detoxification requires B vitamins and antioxidants like vitamin A, C and E so a smart cleanse program will include these crucial compounds.
Juicing removes fiber, which gives the gastrointestinal tract time to rest and heal. Since the digestive organs are the largest in the body, their routine operations consume large amounts of energy. Fasting rests the system and frees up energy for the body to use towards healing and building stronger immunity.*
Dr. Andrew Weil, MD suggests fasting as a "good home remedy for colds, flus, infectious illnesses, and toxic conditions of all kinds."* In addition, naturopathic doctors Michael Murray and Joseph Pizzorno acknowledge that fasting is "one of the quickest ways to increase the elimination of wastes and enhance the body's healing processes." Scientific research further demonstrates the value of fasting in the treatment of chronic conditions from obesity to rheumatoid arthritis, allergies, skin disorders like eczema and psoriasis, IBS and mental health issues like depression and schizophrenia.**
Juice fasts are the preferred form of fasting because they contain nutrients to support the body throughout the detoxification process. Toxins are stored in our fat cells and can be released during fasting. Since juices offer such a potent nutritional cocktail, they are a better option to support detoxification than water or "dry" fasts. Juice cleanses also reduce the side effects of circulating toxins and low blood sugar.**
A wonderful time to give your body a break and try a fast is after the indulgent holidays. We may not be able to completely undo our sweets and cocktails, but taking a few days (or more!) to cleanse can detoxify and rebuild our nutrient profile. Now that's a resolution you'll actually want to keep.
Happy New Year!
-Emily Wade Adams
*Weil, A. (2004) Natural Health, Natural Medicine. New York: Houghton Mifflin. **Murray, M. & Pizzorno, J. (2012). The Encyclopedia of Natural Medicine: Third Edition. Detoxification and Internal Cleansing. New York: Atria.
Now everyone can cleanse with us! For those of you who have been asking about cleansing over the weekend with us, now you CAN -starting Friday, January 4th. Weekends really are an ideal time to cleanse. In addition to being able to sleep in and never get out of your pjs, cleansing over the weekend allows you to 100% focus on the practice; truly relax, rest and recover from the work week stresses and give your body and mind the much needed, much deserved time-off.
Not to mention the timing of our weekend cleanse launch couldn't be more perfect. We welcome the opportunity to help you recoup after the holidays and reinvigorate you for the promising, prosperous year ahead!
I had the pleasure of meeting Satori when I started CAN CAN Cleanse in 2011. She's one of those people you meet and feel an instant connection. In a few words, Satori is a compassionate person. I asked her if I could share her personal sediments on cleansing, she said yes. I hope her words resonate with you as much as they did with me.
Hard to believe 2013 is almost here! A big year ahead as I will hit the half century mark - What? 50 already! No doubt time is moving faster; and I know like me, many of you are feeling it more with each passing year. Ironically, the longer I live the more I want to slow down. I have come to value the importance of BE-ing still, in the moment, and fully present - As it is the only place where we can effectively create change. Cleansing, like meditation, is a regular part of my healing practices.
When I reflect back on my 30 plus years of cleansing, it has been the one mainstay which time and time again affords me greater clarity and renewed peace of mind - thereby allowing me to listen to my inner guide and trust more deeply. Most of my adult life I have lived in major metropolitan cities, adding to the overburdening of most, if not all, of the body's eliminatory organs. The body has an original blueprint at the cellular level that holds memory, and when well nourished it has an instinctive ability to heal itself. Cleansing gives me the opportunity to de-clutter and de-stress my body systems, especially digestive and lymphatic. My skin takes on an amazing glow, and my tummy looks and feels really yummy.
When my diet is primarily high green and living foods, by no means is it an "I only eat this" or "I would never eat that" existence. Knowing the body is comprised of close to 70 percent water, quality hydration is the staple of my diet, especially on days I am not nourishing myself as well as I would like. My philosophy is simple: I bring attention to what not only tastes good to my tongue, but what my body is asking for as well. With each passing year, it has become more imperative to listen, I mean REALLY LISTEN to my body. This communication is key in determining the body's need vs. want. My nourishment teacher, Hale, call it fueling vs. feeding. I became so tired of feeding this emotion and that wound, at times even popping a pill when I really didn't feel well. I learned when you don't put hte right fuel in your body, you can't get the right information to your body, which creates a breeding atmosphere for dis-ease. Slowly I began to rely more and more on Mother Nature's pharmacy for my healing. Eating living foods forces me to do just that - live in the present, and as a result I feel more centered and grounded....and in many ways, courageous!
In the busyness of life, it has been perhaps the mental emotional that often gets out of whack first, which then can lead to poorer food choices and less daily self-care. For me when this happens, my body increasingly begins to feel robbed of its passion and vitality. My creativity becomes stifled, my sleeping pattern is off, and even my ability to make decisions which support my highest and best is influenced. No matter how off track I get, my body has this innate compass, which also serves as a point of reference, that brings me back to higher vibration. For me cleansing has been that vehicle, as it provides a gentle means of detoxing and purifying the body.
Seasonal cleanse, or wellness tune-up as I like to call them, are something I look forward to with each passing season. My cleanses can vary from one week to three and usually consist of smoothies and juices. In the 90's The Master Cleanse was my fa, however for the past several years most my cleanses have had a high octane of greens. Greens are just divine!
Dark leafy greens are loaded with minerals and the high nutrient content keep food cravings at bay. The alkaline energy of greens (collard, kale, chard, spinach, sprouts, to name a few) feels like a blood transfusion. Green smoothies tent to work well for me when I have busy days or long days at the office. Smoothies keep the fiber intact, allow for slower absorption and more sustained energy. Green juices, affectionately called liquid sunshine because of their high chlorophyll content, are incredibly detoxifying, and just so happens to be the most digestible form of protein bar none.
For me, cleansing in this way has truly been paramount to my mental and spiritual well being. My energy and creativity are off the charts, less cravings, more restorative sleep, and my digestive system has reclaimed her soulmate.
As a colon hydrotherapist in San Francisco, it's been refreshing over the past couple of years to see so many clients coming in on a three or five day juice cleanse. This is awe inspiring as there is no greater "Thank You" gift one can give their body and mind!
Cleanse and live well,
Satori holds an MA in Counseling and Human Development and has over 15 years of experience in the health field. She is a colon hydrotherapist at Body Harmony - a San Francisco colon hydrotherapy practice CAN CAN Cleanse comfortably and confidently recommends. Please contact Body Harmony (415-563-6630) for more information or to schedule an appointment.
Planning your January calendar already? It's the perfect month to commit to a cleanse and set the tone for the New Year. Be healthier, feel happier! We'd like to make the commitment easier for you ~ especially those of you who have expressed interest in cleansing with us over a weekend. We understand!
We're pleased to announce Friday start dates for the month of January. Now there is no good reason to put it off any longer. You can kick back with a good book, catch up on a favorite TV series, soak in the tub for hours and sip herbal tea and your Winter CAN CAN beverages until your heart is content. We invite you to fully experience the physical and mental benefits of a cleanse by calendaring a weekend cleanse with us in January. Relax, recover, reset - it's a date!
Weekend cleanses availabe to start on Friday, January 4, 11, 18 & 25.
Pumpkin pie. Hot toddies. Stuffing. Cookies. Cocktails. More than any other time of year, the holidays pose the greatest challenge to our willpower - and our waistlines. But fret not! Try a few of these simple, easy tweaks to enjoy the holidays to the fullest without sabotaging your health.
- Keep it clean: Can't manage to squeeze in your regular week-long juice fast during the holiday frenzy? Not to worry! CAN CAN's founder Teresa Piro recommends a 1-Day Cleanse every week in December to refocus and keep toxins at bay. Giving your body even just one day off can allow its detox systems to catch up & function better.
- Think before you drink: People who drink more than 1-2 alcoholic beverages per day increase their risk of developing cancers, diabetes, heart disease and more. If that's not enough to slow you down, consider this: most forms of alcohol have the caloric equivalent of a scoop of ice cream - and that's before adding mixers! Set a limit for yourself and drink slowly. Savor that champagne! You might also dilute alcohol with club soda or ice.
- Stay hydrated: Drinking enough water throughout the day can curb your appetite. And drinking a glass of water between each holiday cocktail helps your kidneys filter toxins - and prevents hangovers. All the more reason to make water your new favorite holiday beverage.
- Get your greens: Eat a salad before lunch & dinner. This way, you're more likely to fill up on the good stuff - even if you indulge after your salad.
- Adjust your additives: Baking treats for your holiday party? Try halving the sugar in your recipe. Most baked good hold up just fine without the extra sugar and taste just as sweet.
- Gift yourself some exercise: Park at the back of the lot when you go gift shopping, and avoid using a cart to return your bags to the car. It's not much, but the extra exercise may help negate that candy cane you nibbled on at the office today, and fresh oxygen can aid your metabolism & energy.
- Eat before you eat: Headed to a party? Eat before you go. That way, you'll be able to control what you eat and ensure it's healthy. And the more full you are, the more unlikely you are to make bad food choices when you're there. In fact, if you're not hungry, you might not visit the hors d'oeuvres table at all!
- Try the turkey, skip the stuffing: Eating proteins & healthy fats will keep you satiated, whereas refined carbohydrates can leave you hungry for more. Eat eggs for breakfast and you may not even miss Grandma's famous coffee cake.
- Beware holiday beverages: A venti Pumpkin Spice Latte while whole milk from Starbucks has as many calories as a McDonald's Quarter Pounder with Cheese! Enough said.
- Re-gift: If you receive a box of chocolates, you don't have to eat them. I'm giving you permission to re-gift them or toss them to the compost bin. It's the thought that counts!
- Indulge - but don't binge. It's OK to have a small treat or a few bites of dessert every day. If you're about to grab something mindlessly, drink a glass of water and wait 20 minutes to see if you still want it.
Bottom line? It's the holidays! Don't beat yourself up. Enjoy! Here's to your health!
- Emily Wade Adams, author of natal-nutrition.com
Oh the holidays are here! Yes, a fun time of year indeed, but don't less yourself go. "It's the holiday season!" Wasn't that last year's excuse? From now until the New Year, practice willpower. I too will be exercising willpower. I make it through Thanksgiving with a gold star, but the challenge I face are my Mom's chocolate cherry cookies at Christmas (soooo good!). I beg her to make them this one time a year, but I can't seem to stop at just one. I use the excuse and as a result I'm guilty of overindulging.
This year, I'm making a commitment before I head home for the holidays. Rather than restricting myself with a quantitative goal, it's time to remind myself to practice moderation. "Moderation, moderation, moderation." Say it three times to yourself anytime you're trying to restrain and follow it up with a deep, cleansing breath. Works great when "have seconds!" creeps into mind.
Another great approach is to ask yourself, "Am I really hungry?" During the cleanse you often experience waves of hunger, but few of us really know what it feels like to be hungry - a word that goes all too forgotten throughout the holiday season. In fact, it's the only time of year when we're always full; breakfast, lunch and dinner become one long buffet line. Yikes!
Not this year! You CAN do it! Be thankful for the abundances we're so fortunate to have in our lives, but avoid excess, gluttony and live the next 6 weeks between now and the New Year in moderation. I'm certain you'll be thankful you did :)
Warmest Thanksgiving wishes to our wonderful clients, families and friends!
Our mission: to help you help yourself feel better, physically, mentally, emotionally! Focus in on your diet and we all have room to make improvements. Most of you come to us to cleanse because you're committed to wanting to make a change. Ok, you've hit the wall or the bottom and it's time. Overdue. We understand. It's never too late to kick the cravings, to break the bad habits, to feel better, look better, be happier and most importantly healthier. It simply takes the want, willpower and maintenance.
That's where CAN CAN comes in. We jump start your commitment with our 3-Day Cleanses and then we say, "You CAN do it!" We say jump in and you do. 3-Days of cleansing and you resurface feeling reinvigorated - you've told us so and your feedback makes us feel so good - Thank You!
We've listened to your feedback and wonderful suggestions and as a result, we're excited to share with you our new Recipe page, Yay! These are simple and approachable (2 keys to success!) meal inspirations we've put together because we want you to continue on your path to better health and wellness. We want to help see you through to your goals and we want to answer your questions about what to eat.
Cleansing helps you realize that the foods we put in our bodies play such a roll in our happiness, energy levels, mood, outlook on life, motivation, and on and on. We understand that the options and temptations are endless when deciding what to eat and we need to be reminded to stay focused on the simple, stand-byes - good ol', clean, plant-based foods that make us feel good. We can't emphasize enough that good for you food need not be complicated. In fact, it's really quite simple. It's whole, organic food, from the Earth - not packaged, not processed, not pretend.
What do these foods look when it's time to eat? We hope you'll take a peek and enjoy our Breakfast, Lunch, Dinner, Snack and Beverage recipes - all CAN CAN Cleanse approved.
Happy Cooking! Happy Health!
The holidays are approaching, along with that spare tire that seems to appear around your waist this time of year. You've heard that sugar is the latest enemy in the war against weight gain, so maybe you're considering baking your holiday pies with Splenda or using Equal in your pumpkin latte to help avoid those extra seasonal pounds.
Want a nutritionist's perspective? Just use sugar.
No that's not a typo. If you're going to use a sweetener anyway, it's my professional opinion that you should just use regular. old-fashioned sugar.
"What?!" you may ask. "But how will I ever lose weight by using sugar?"
Well, to be fair, you won't. But you won't lose weight by using artificial sweeteners, either. There is no evidence that artificial sweeteners help anyone lose weight. In fact, they may increase weight!* Think about it: I bet you know plenty of overweight people who drink Diet Coke.
How do lower-calorie sweeteners cause weight gain? This excellent article suggests that they confuse your brain. Their sweet taste prepares your body for an insulin surge that never occurs, but your brain still craves that energy boost. You end up eating more carbohydrates to satisfy that craving - and you gain weight. According to the article's author, "In one study people who used artificial sweeteners ate up to three times the amount of calories as the control group." Perhaps that's why the obesity epidemic has perpetuated despite the plethora of diet foods on grocery shelves.
Worse still, artificial sweeteners may also pose serious health risks. Saccharin (Sweet'N Low) is carcinogenic. Splenda users have reported stomach pain, headaches and skin rashes. Aspartame (NutraSweet) affects mood and behavior, and may cause seizures, migraines, hives, and nerve disturbances* - not to mention it's link to diabetes**.
If artificial sweeteners aren't proven to make a difference in your waistline AND they're potentially toxic, then there is no reason to use them.
Don't mistake this for an endorsement of table sugar. Sugar isn't healthy - unless you're comparing it to artificial sweeteners. Sure, there are natural alternatives to sugar. You might try stevia, honey, or fruit to sweeten your holiday dishes and drinks. But the single best thing you can do to lose weight and maintain good health is to change your taste for sweets. Stop using sweeteners - even if they're natural. Once you retrain your taste buds, you'll find you don't need additives to satisfy your sweet tooth - and the pounds will begin to melt away.
It'll take timea and willpower - especially during the holidays - but breaking your dependence on sweet flavors could be the best thing you do for your health. And, it may be the only thing that makes a dent in that holiday spare tire.
-Emily Wade Adams, author of natal-nutrition.com
Sources: *Murray, M., Pizzorno, J & Pizzorno, L. (2005). The Encyclopedia of Healing Foods. Safe Eating. New York: Atria. **Ross, J. (2002). The Mood Cure. Out With the Bad-Mood Foods: Ridding your diet of emotionally hazardous edibles. New York: Penguin Books.
What an exciting month! Big CONGRATS to our SF Giants! Once Orange October wraps up tomorrow with more parties (Halloween!), we're thinking that next week may be a good time to cleanse. After the mayhem of celebrating finally comes to an end?! Are we right? Is your body ready for a break? A short, seasonal 3-Day reset?! We thought so :)
Here's a little discount to honor our Giants and our bodies!
Curious to learn more about CAN CAN? How about a video (or 7!)? I'm happy to share more about our cleanse ideologies, practices, produce, ingredients - everything CAN CAN! I welcome you into our kitchen for a peek as I tell you about how CAN CAN came to be. I hope my story may inspire those of you who are looking to turn your passion into work. My advice, You CAN do it!
Here's a link to our YouTube channel! Thanks for watching!
Videos produced by David Nakabayashi, Harrison Parker & Team, Thanks Guys!
My latest evening ritual has been dropping 1-2 tbs of chia seeds into my liquid of choice before bed. Some nights decadent coconut milk, others a glass of filtered water or sometimes I settle on the perfect combo, coconut water (I like with pulp).
What awaits in the morning is the magical, natural (albeit odd gel-like) additive for my Berry Kale Smoothies. I love chia, our bodies love chia so it's no wonder that decades later, our friend ch-ch-ch-chia continues to be quite the rage.
Resembling a poppy seed in size and color, salvia hispanica, is native to Mexico and Central America. Our Aztec friends recognized the seed's ability to retain 12x its weight in water making it a stellar source of hydration for our bodies and especially clutch for endurance athletes. Moreover, chia is fibrous, offers both healthy fat and protein and is victorious for being one fo the richest vegetables sources of omega-3 fatty acids.
AM Chia Berry Smoothie
Time: Overnight soaking, plus 10 mins (or less) in the morning
- 1 1/2 tsp chia seed
- 3/4 cup coconut water
- 1/2 cup frozen, organic raspberries
- 1/2 cup frozen, organic mango
- 2 leaves lacinato kale, ribs removed
- 1/8 tsp cinnamon
Pour coconut water into a glass measuring cup, add chia seeds. Stir well and refrigerate overnight. In the morning, using a high-speed blender, blend all ingredients together on high until smooth. Enjoy!
It's that special time of year again. A relaxed season when the air's brisk, weather mild and colors ablaze. Fall is a personal favorite time of year.
The body can rest as the days become shorter. Hopping into bed early becomes easier and easier while waking up in the am, harder and harder.
Skin can recover from the Summer sun (ok, Vitamin D!) with warm baths, natural moisturizers and skin brushing.
Meals become "at home" with friends and family. Warm and cozy, I adore!
If you're like me, your body's ready for a cleanse during this time of transition,
"Goodbye Summer! Let's freshen & rest up before Winter!"
Ohhh the adage - Power in Numbers! rings so true. There is something extra refreshing (and easier!) about cleansing in groups. Support, encourage, commiserate, whine - whatever need you have during your 3 days of cleansing, others are there for you reminding you, "You CAN do it!"
We've been amaze by how much more victory our group cleansers experience. Now it's your turn! Round-up your friends, family and co-workers - it's time to cleanse together!
We're excited to announce discounts for group cleanses. Cleansing just got more fun and cheaper too! Happy Cleansing!
Wishing you optimal health so you may enjoy a long and happy life together! Thinking of you on your wedding day! Relax & Have Fun!
CAN CAN Cleanse
Summer vacation on your mind? In need of sunshine on your body? No better time to cleanse! Travel and leisure are pleasurable, health-boosting activities, but getting to or managing your way back from a trip can take its toll. Perfect time to "staycation" and practice a cleanse!
For those of you have seen Fat, Sick & Nearly Dead and dusted off your juicers, good for you! Others who are inspired after CAN CAN'ing with us, often write to share with me that they bought a juicer and are juicing at home, fantastic! Keep those emails coming! What a way to show dedication to improve your health and wellness by embracing and tackling juicing at home. It's one of my primary goals of CAN CAN Cleanse; to empower my clients to continue to practice mindfulness in their day-to-day diets after the cleanse.
Looking to invest in a juicer? I've been using a 5-Speed Breville juicer at home (same trusty model Joe Cross juices with from the back of his van). It's easy to use, efficient, durable and affordable. While no juicer is an absolute breeze to clean, drink the fruits of your labor first, feel the nutrient buzz kick-in and I promise the cleaning won't seem to be such a laborious task.
Breville 5-Speed Juicer. Photo Credit: BrevilleUSA.com
I was recommending the Breville juicer to a friend recently and was delighted to see this updated nutritional info on Breville's website. Take a peek and happy juicing!
I love buying and eating seasonal fruits, but I wait (and wait) for Summer's explosion of flavors, colors and varieties. Nothing like fresh Summer berries! Rather than waiting, this time of year I stock the freezer with organic frozen fruits. Wonderful to have on hand for breakfast smoothies, quick to defrost for yogurt or oatmeal topping, or right out of the bag, into a bowl and eaten as a refreshing snack or cool dessert.
More cost friendly and local than the fresh organic and non-organic cousins that demand high prices from far away places, I'm a fan of the frozen organics. Please read the label to confirm where the fruit is coming from and watch for no extra sugar added.
Next time you're in the grocery store or craving berries, pick-up a bag or two. And come Summer, think about buying local flats from your farmers market and pack your freezer for 2013!
Our lives are busy and time passes, but rather than acknowledging seasons and how they affect our bodies, we mark calendar days and welcome in new weeks and months without rest.
The changing of seasons is a wonderful time to take pause and give our bodies and minds a little pick-me-up (or clean-me-up). Reflect on how you're doing and feeling now. Stop planning for tomorrow and start feeling good today.
CAN CAN Spring is here!
I'm on my first visit back to the Caribbean since Spring Break 2000. St. Martin feels a little more grown up than the Bahamas, but I guess I too am a little more grown up and a lot more appreciative of paradise as it offers time of rest and relaxation.
I'm always on the lookout for juice bars when I'm traveling. Hot weather places generally don't disappoint. As far as beverages go, fresh fruit juices and refreshing smoothies of mixed local fruits trail a close second to readily available (and cheap) beer.
Dock 24. New St. Martin outpost for fresh juice and smoothies
Drinking fresh fruit juice or a blended smoothie is a different kind of pleasure.
Close your eyes and take the first sip of fresh fruit juice (think grapefruit, orange, or a smoothie blend of pineapple, mango, papaya with ginger and lime) and you don't have to be in paradise to feel like you're there. One of the most beneficial properties of drinking fresh juice is the almost immediate boost of positive energy. An overall feeling of physical well-being. A natural high of sorts. That internal voice saying, "I'm doing something good for my body and my body thanks me."
This couple opened Dock 24 less than three months ago. A labor of love, "I cut the fruit every day, always fresh!" They work 7 days a week, glow of happiness, and share our love for paradise and juice.
One of my most favorite Saturday morning activities is a walk to San Francisco's Ferry Building Farmers Market. It's an amazing way to start a day!
Similar to the high from the aroma or first sip of morning coffee - fresh air, glowing bounty of seasonal produce and the farmers' smiles - nature's stimulation is spirit-elevating. I can't help but smile and want to make eyes to greet everyone I walk by.
photo: Eatwell Farm's CSA. I'm a huge fan of CSAs!
Today's Market Buys:
- Red Beets: 1 bunch - $2.50
- Garnet Yams: 2 potatoes - $1.35
- Dino Kale: 1 bunch - $2
- Parsley: 1 bunch - $1.50
- Zutano Avocado: 1 fruit - $1.65
- Pomegranate Juice: 6oz - $3
We're in love with our glass jars too! Not to mention they're purposeful; the glass upholds the integrity of our fresh juices and beverages.
But what to do with all the jars after your cleanse? While my canning and perserving do'ers have no problem reusing the jars, what to do with them for those of you who are stumped?
Here are a few creative ideas:
- Drinking Glasses
- Picnic Wine Glasses (when you're not cleansing!)
- Sneaking Beverages and Healthy Snacks into the Movie Theater (we didn't tell you to do it!)
- Kids Paint Containers
- Spice Jars
- Silverware Holder
- Cake Stand (set cake on decorative flat surface or plate; use 3 jars as the base)
- Toothbrush Holder
- Flower/Herb Vase or Planter
- Candle Holder. Great for Tea Lights!
What have you done with your jars?
You're also more than welcome to recycle the jars back to us. Sundays - Tuesdays 10am - 6pm to our San Francisco kitchen: 1890 Bryant Street at Mariposa, Suite #309. Please email or call ahead. Thank you!
Often it's helpful to listen to what others are saying and experiencing before you jump into a cleanse, especially if it's your first one. Filled with tons of excitement and heavy with apprehension? Totally normal. Cleansing is a unique experience as it takes you on a full departure from your routine. Every experience is different for each individual as well as each time you cleanse.
I was touched by the time and candid experience that this client shared with me. Thanks for CAN CAN'ing, Sommer!
It's (still) that time of year. The time when repercussions of holiday gluttony have settled in and plenty of us are striving for healthier lifestyles. One word that seems synonymous with such quests is "cleansing."
I decide to explore this "somewhat" trendy concept via San Francisco-based CAN CAN Cleanse owner, Teresa Piro. After all, how could I not be curious about a cleanse that's marketed as "a spa retreat for your insides?"
Teresa started out in her own kitchen, whipping up small cleanse batches for friends and family. They loved the results but cringed at the idea of the involved prep process (think rinse, chop, juice, clean out juicer x25), eventually encouraging Teresa to expand her kitchen ventures into a full-fledged business. The CAN CAN Cleanse was born offering cleanses that consist of methodically consuming a series of nutrient-rich seasonal beverages over a period of one or 3-days. Teresa informed me that a 3-day cleanse takes close to 18lbs of organic and seasonal ingredients to prepare! (For some reason this put a killer visual in my mind of a wheel-barrel overflowing with leafy greens and colorful veggies!) Imagine the nutritional value!
I opted to "cautiously" start small with the 1-day cleanse. Throughout the day I consumed a total of 8 beverages. The ingredients (in liquid form of course) included some of the following; cucumber, celery, parsley, kale, cabbage, broccoli, fennel, spinach, romaine, lemon, ginger, apple, carrot, butternut squash, onion, garlic, cayenne, cumin, cinnamon, olive oil, coconut butter, almonds, hazelnuts, and dandelion. The drinks tasted fresh, good-for-you, and were surprisingly tasty! Not to mention, Teresa sends out a few encouraging emails throughout the day, helping you to stay focused and on track. Was I hungry? A little near the end of the day but I managed to say on course.
For me, the cleanse served as a great test of self-restraint as well as a reality-check, forcing me to think more seriously about what kind of things I eat when I'm not sipping kale and ginger root. Teresa explained that the mental benefits of cleansing are just as important (if not more so) than the physical. "It's a time of pause where you can reflect on your vices, what cravings you have, and when and why you have them. One you've completed a cleanse, you become more mindful, bringing more consciousness back to what you put in," she said.
Now, I'm not only inspired to try the 3-day cleanse, but more importantly, put better foods into my body on a daily basis. How about you? Have you cleansed or would you consider trying it?
"A spa reTREAT for your insides....the CAN CAN Cleanse. Feeling tired or slow, a bit swollen or sluggish? Give yourself a boost with CAN CAN Cleanse. Whether it is a one-day pick-me-up, a three-day overhaul, or even just a juice here and there to mix into your daily routine -- Teresa Piro at CAN CAN Cleanse has your solution. Check out the video!"
Big Thank You to Rick Teed (and team) of Teed Haze! We loved having you visit the kitchen! Thanks for being such a fan of CAN CAN!
It's that time of year when we swear-off sweets, march ourselves to the gym and opt for decaf coffee. We're creatures of habit so the indicators of a new routine make this time a year notably noticeable. We call these new patterns our resolutions. However, resolutions seem to dwindle as the first month of the year comes to an end (not to say 31 days isn't a commendable length of time to break the routine), but rather than stopping and turning the caffeine back up to high, why not turn these resolutions into goals? Transform even just one into a way of life and healthier living.
Tips for Changing-Up the Routine for Healthier, Happier You:
- Make a list of goals and be sure to write them down.
- Plan, plan, plan. Ask yourself, "What is it going to take for me to stick to these goals?"
- Invite a dear friend, spouse, partner, child or co-worker to join you. Power in numbers!
- Be ok with alternating the goals to ensure you succeed. It's all about feeling good, bettering yourself!
- Set realistic timelines to achieve your goals.
- Keep a journal or blog with photos.
- Do one thing everyday that requires you to stop, smile and praise yourself for your efforts.
- Perseverance and patience. I've never known an accomplished marathon runner who stepped outside and ran 26.2 miles without training.
- Reward yourself when you're there. We all love acknowledgement of our victories! ...just be sure the reward supports rather than detracts from the goal.
Good luck, go to it and then on to the next goal while the coffee's still hot!
2012 is going to be a good year for all! CAN CAN celebrated our 1 Year Anniversary today, Yay! The year is off to a positive start already. We look forward to adding healthy motivation and positivity into your life as the year kicks-off and "Be More Healthy" resolutions ignite. We've added Fridays to our cleanse calendar for the month of January to accommodate weekend cleanse requests. We encourage you to take a weekend off to recover, relax, reset, rejuvenate and most importantly rest your body and mind. Lots to gear up for in 2012. Don't let this year's goals become next year's resolutions. Looking forward to having you CAN CAN with us soon!
Our kitchen is quiet, our juicers are off and in peace, I reflect on what an amazing year it has been! CAN CAN's first year of operation has been such a joy! We've touched so many lives by introducing hundreds to juicing and the power of short, seasonal cleansing. Fortunate to love what I do and fortunate for the clients who appreciate our work, I'm thankful as we wrap up the year early to take time to spend with our families for the holidays.
I want to give a giant THANK YOU! to all of our clients, CAN CAN supporters, fans, family and friends for making 2011 a year of fulfillment, inspiration and humble reward.
I look forward to sharing an equally prosperous, happy and most importantly, healthy New Year with you!
Looking for a thoughtful gift for the holidays? I'm always big on giving experiences vs. material goods. A cleanse may be just the experience your friends and loved ones need after all the holiday indulgences. Help them start out the New Year in health!
Can you believe one more month until 2012 arrives?! My goodness, my grandmother was right; time keeps going by faster and faster.
All the more reason to not only start resolving now, but acting on your top-of-the list resolution: To Live a Healthier 2012. Yes, you CAN do it!
Living healthier means taking small steps and large strides in those areas that you can control in your life. I encourage you to put your health first, but changing your lifestyle entirely may not be realistic. Understandable, however, don't let lack of time be an excuse. Make time to exercise and put down your phone and/or turn off the TV or computer next time you sit down for a meal and look at your plate. Surely you can identify room for improvement. I'll give you a hint, more greens!
Just in time to help you meet and exceed your goal or to simply keep your already polished regime in check, CAN CAN Cleanse is happy to announce our All-Seasons Pass for 2012.
We look forward to having you, friends and family CAN CAN with us in 2012! Save time (and money) and commit to feeling good in the New Year!
And so it goes; we wait for a holiday, a special time of year, a tragedy or victory to be humbled by the importance of our health. Everyday is a gift. Take care of you! Promote your physical well-being and be good to your body (easy on the mash potatoes and gravy!). Boost your mental and emotional health by reminding those you love that you love them or by smiling at a stranger. We don't need a lot in this world...and you likely have more than you give thanks for already.
The practice of a short, seasonal cleanse such as CAN CAN is very much about the mental benefits vs the physical. To me, powering through the highs and lows only furthers your understanding of yourself, your eating habits, moods, cravings and at times gives you pause to experience hunger. When was the last time you truly experienced hunger?
After my clients successfully complete the cleanse, many share thoughtful, personal feedback with me about their unique experiences. While many clients don't feel hungry at all while on the cleanse, others do and in these cases willpower, self-restraint and discipline are put to the test.
I'd like to share a recent email I received from a first time cleanser; a client who embraced her maiden CAN CAN voyage, did it and came away with a new perspective on her eating habits.
"You are so right about not knowing what hunger feels like! I can definitely say now that in the past, most of the time that I've been "hungry", I was looking for a mental break or excuse to change tasks. Thanks for your guidance over the past few days..."
The juices have been delicious. I've especially enjoyed the green juice and the hazelnut almond milk -- yum!
However, I have been so hungry during the cleanse! Most noticeably in the mornings so I've listened to my body and/or my tummy by eating an apple (which i do normally on most mornings as part of my breakfast) and then a snack of almonds or avocado later in the afternoon. I drink some water when I notice that I'm hungrier and that normally helps with the hunger but then it comes back after 10 minutes or so (I notice distraction also helps, like moving around or taking a short break to walk outside).
I think I'm following the cleanse but every body is different. I don't feel tired or lethargic, just an empty stomach. And I haven't turned cranky or moody which normally happens when my blood sugar is low and I haven't eaten so that's a good sign! I don't think I eat very much on most days but come to think of it, I do eat lots of veggies and fruits (with some carbs and a little bit of protein added in with some guilty indulgences) so I think I'm missing the fiber component that normally keeps me feeling full.
I also like the accountability of being on this cleanse. Normally if I'm "hungry", I'll grab a snack -- potato chips, fruit, nuts, veggies, protein bar, etc. but most of the time, I'm actually not hungry-hungry, just bored-hungry. The past 2 days I've stopped to think if I'm really hungry and want to eat something or just that I'm bored with whatever current task I'm working on and need a food-break. :) I practice a lot of yoga where being grounded and self-reflective is so important but sometimes I don't carry that thinking off the mat and into my kitchen (or snack pantry). It's a nice reminder to stop and think.
This has been a great learning experience and I really enjoyed it (despite feeling hungry)! I will definitely keep this in mind for a spring cleanse in 6 months.
A dear friend of mine recently brought up the topic of making space. For her, physically she was purging her closet of old memories to make space, emotionally, for fresh, enlivening thoughts and experiences.
It's a theme and exercise that we all could benefit from. The goal is to make space for greater happiness, more productivity and positivity in our lives as well as to remind us not to get bogged down, to be empowered, move forward and feel good!
Nutritionally speaking, when was the last time you cleaned out your cupboards? Purged your refrigerator of expired goods, wiped out the pantry of caloric-rich foods, with little, if any, nutritional value, or dusted off your juicer and made space on the kitchen counter?
Make time to make space.
Convenience clutters our lives and too many choices have invaded our space. Stocking your refrigerator with the honest, basics - fruits and vegetables - is a great start to working more fresh produce into your diet and don't stop at simply filling the bottom crisper drawers. Think of your frig like your plate and dominate the shelves with produce too.
An abundance of produce is both inspiring and frightening, but now that it's there, time to find ways to work it into your diet. Vegetables for breakfast, yes! Make space on your plate, make veggies your breakfast, or juice your greens. Cast away the sugary fruit flavored yogurt with granola and welcome in eggs with a side of spinach, or a salad in the morning, why not?
Working in a vegetable (or two) for breakfast and you're feeling good! Packing fruit or veggies for mid-morning or afternoon snack and yes, no excuse for the office junk and move over coffee shop snacks.
Perhaps a trip to the farmers' market this weekend and an hour or two cleaning out the kitchen crannies? It's invigorating when you start making space.
Sunshine's got you happy, yay!, but can you believe calendar is turning to Fall? Seasons change...why don't we? Seems many fall into ruts - same exercise routine, same grocery list, same eating patterns, same TV programs. Check yourself and give way to change. It's healthy! A cleanse may be just the path to the change you've been looking for.
Welcome CAN CAN Fall!
When I'm not in the kitchen juicing, I'm cooking. When I'm not in the kitchen cooking, I'm crafting, but I'm still in the kitchen. While many women dream of having their own walk-in (closet), I too dream of my walk-in...refrigerator :)
Joking aside, the past two days have been spent doing as I call kitchen crafts; a hobby, a love, and a form of relaxation for me. This week, the artistry of salt and pepper.
Castaway the classics, and welcome herbed sea salt and red chili flakes - my colorful salt and pepper essentials. Plucking thyme is about as mundane as it comes. A chore to many, but I find nothing more demanding of my attention. Something so easily lost in today's world of rapid communication and transfer of information.
I hope you will stop and try it. An excellent accent to almost any dish as well as a fabulous gift.
Herbed Sea Salt
1/2 bunch Fresh Thyme
1-2 branches Fresh Rosemary
2 cup Sea Salt (French Grey is my favorite)
Directions: Pluck thyme, discard branches and set aside. Repeat with the rosemary. Very finely chop rosemary. Mix herbs in salt. Salt is ready to use immediately and best used within a year.
Nutritional note: Unlike table salt, sea salt is low in iodine. We need iodine for our bodies to perform thyroid hormone synthesis, but most Americans over consume iodine. Too much iodine can inhibit thyroid gland synthesis.
Red Chili Flakes
1-2 lbs of Fresh, Cayenne (Red) Chili Peppers
Directions: Turn oven on to the lowest temperature or warm setting. Place peppers on baking sheet or foil, covering the bottom entirely, but not heaping. Use additional baking sheets, if necessary. Dry the peppers in the oven for 12-18 hours until deep red in color and brittle to the touch.
Cool well. Discard the stems and reserve the rest of the chili, including seeds. Using a spice or coffee grinder, grind into flakes or fine powder depending on preference.
Cayenne chilies are HOT so use with caution, or welcome the spice!
Storing notes: Your chili flakes should be kept in a well-sealed glass jar, away from direct sunlight. Chili flakes will keep for up to one year.
Nutritional note: Cayenne pepper is known for its high levels of capsaicin, which is shown to be an effective pain reliever; as a digestive and antiulcer aid; and for its cardiovascular benefits. Additionally, capsaicin is the component responsible for cayenne's ability to increase basal metabolic rate and stimulate the burning of fat for energy.
I'm like a Pop-Tart out of bed most of the time. That first wake-up is a reminder of a new day. Mornings are my favorite time of day for a number of reasons. Fresh, honest thoughts, settled emotions and a soothing sense of calm greet me. Followed by two more most favorite morning gifts, exercise and breakfast.
If you're like me, you tackle the a.m. workout as if it's your job. The voice in your head may as well be your boss telling you to hop to it. Or, some other persuasive, timely voice of reason (where does she come from?!). You may crave a good sweat, be spurred on by guilt, while others find motivation from chasing the addiction - that hormonal high you get post-workout.
Why exercise in the morning? As I tell my 8am water aerobics participants on Monday mornings, "No matter what happens the rest of the day, you've accomplished something great." One hour of your day dedicated (and done by 9am!) to better yourself. Tend to your health with regular exercise and the physical and mental rewards are tangible.
Control those aspects of life you have control of rather than allowing schedules, work, errands, excuses, excuses, excuses dictate you. We may not control whether or not a new morning will come, but when it does, make sure you accomplish something great. Squeeze in a little exercise to ensure an accomplishment for the day...it will make you feel better about you!
And then, may you enjoy breakfast!
"The past is a history. The future is a mystery. Today is a gift that's why we call it a present."
Introducing more green juice! The Green cleanse includes 48 oz of green juice per day to help keep you healthy the all-organic, natural way. CAN CAN's next level of cleansing, this deeper (and yes, more challenging) liquid cleanse takes you one step closer to fasting. Similar to the classic CAN CAN Cleanse, but a full departure from food. Perfect for my experienced cleansers who are looking to feel superhero - green from the inside, outside.
"A point or place of crossing from one side to the other." This definition sums up the grand purpose of CAN CAN. It's a bridge, if you will, from the bad side of the tracks to the good (or better) side of the tracks. It's a smooth, transitionary exercise, a gentle reminder, a wake-up, or for some, a fierce kick in the pants. It's a practice, a tool, a 3-day escape from the monotonous routine and a helping hand to pull you out of the rut. It's a valiant step in articulating your thoughts and putting them into action.
I'm of course talking in terms of what we eat, how we think about nutrition, our health and how easy it is to forget and neglect, totally derail.
I'm often told, CAN CAN isn't like other juices cleanses, my answer, "You're right! It's not a juice cleanse, it's a crossover cleanse." It's uniting the body and mind and reconnecting you with what you eat. It's asking you to take 3 days off from the comforts, the treats, the binges, and the vices to rediscover the other side.
It's amazing how awake and so alive you can feel after a short, seasonal 3-day cleanse. Such reward in knowing you can survive without the comforts, say no to the treats, stop the binges, and function without the vices.
Makes you wonder why you crossed over in the first place.
I'm happy to help you back!
Summer wedding season is in full swing! I have been fortunate to meet some amazing couples over the past few months. Beautiful brides-to-be and their handsome grooms - all hoping to look and feel a little more svelte before the big day. And they do!
The anxiety of the last minute to-dos, excitement of family and old friends coming to celebrate you and the overall oh-my-goodness "I'm getting married!" thrill are only a few of the emotions busying the mind before the much anticipated day arrives.
Cleansing a week (or so) before your wedding is a great idea! In fact, the practice will bring you peace and offer a time of reflection. A time to feel good from the inside and out, breathe deeper, easier and think more clearly. Not to mention enhance the wedding "glow" though vitality in a jar - fresh vegetable and fruit juices.
Congratulation to all our Summer 2011 Brides & Grooms!
What happened to the glass of milk with dinner ritual? Somewhere along the road, we grow up. Wine becomes the new drink with dinner and milk takes its place at breakfast. Styled into a latte or cereal bowl leftovers, milk is not what it use to be. Moreover, the drinking milk fad has been replaced with an uprise of lactose intolerance, which commands its own campaign, "Got no more milk."
What is lactose intolerance?
The bodies inability to digest lactose, a type of sugar found in milk and milk products. The body does not produce sufficient lactase, the enzyme responsible for breaking down the sugar into usable fuel or energy.
No more glass of milk. Ok, most can live without, but what about the cheese?
Understanding which types of dairy foods the body responds to takes time, patience and often trial and error. For instance, aged cheddar - don't cross it off the list. Lactose levels decrease as the cheeses are aged and can often be tolerated in small amounts. Sheep and goat's milk cheeses are also of a less threat.
And for breakfast?
Remember, nut milks, rice milk and coconut milk do not contain dairy (animal milk or milk-based product). Soy milk and eggs also make the list, but soy and eggs too have become common allergens and for this reason, please be cautious. Goat milk debuts on top. A solid (yes, animal milk) alternative to avoiding the tummy troubles of cow's milk as it is more easily digestible.
If you think a bowl of your favorite dessert is out of the question forever, not to worry. You may still be able to share in the love of ice cream (small bowl, please).
A basket of raspberries for breakfast, carrots and radishes with a dusting of dirt for snack, egg salad with fennel fronds and celery over a bed of lettuce served for dinner. Yesterday's strategic eating day from my CSA box. The whites of my eyes glow extra bright today!
Twice a month it feels like Christmas. The excitement of picking-up my Oak Hill Farm of Sonoma CSA box at Blue Barn Gourmet (from The Farm to The Barn) never disappoints, especially this time of year. It's like the gift everyone wants - a box of local, sustainably grown, seasonal vegetables and fruits that out shine grocery store pickings in flavor, color and varietal.
This Week's Share:
Red Beets, Carrots, Celery, Rainbow Chard, Fennel, Lettuce, Zucchini, French Breakfast Radishes and Raspberries
David Cooper, Oak Hill's young and jovial farmer, is keeping up with Mother Nature. She seems to have lost her weather agenda or opted to improv through 2011.
The glory of being a member of a CSA (Community Support Agriculture) is that you learn an important, universal message, "You can't have everything you want, when you want it." So true when speaking of local produce - as non-materialistic as such a want may seem.
As the seasons change (or forget to change), so do the contents of a CSA box. From winter roots and squash, to summer berries, peppers and my favorite, tomatoes, let Mother Nature decide what you eat and when you eat it. What I love about my CSA box is that it invokes creativity in the kitchen or equally gratifying, it promotes eating more raw vegetables because well, they simply taste worlds better when fresh out of the ground.
Like candies on Christmas.
For more information about Oak Hill Farm, please visit their website. To find a CSA close to your home, please visit Local Harvest.
It's a new season and time for our next cleanse. Yay!
A whole lot of sunshine in jars to give you a healthy glow!
CAN CAN Summer is here!
My motto use to be, "You can sleep when you're dead," but these days I set small goals that help me slow down, relax and be reminded what it feels like to feel good.
Like remembering to breathe. It may sound fundamental, but it takes consciousness to breathe deep. I start in the morning. First breath, be reminded that you're alive. Second breath, think about the day you're embarking on - a new day.
Add a goal to the day's to-do list. A goal that helps you to slow down and breathe.
Currently, I'm working on posture. Try sitting up a little taller or stand up straighter. If it does not come naturally to you, work on it. Tighten up and lengthen your abdominal core, shoulders back - yet relaxed, chin up. Now a deep breath in. Feel the positivity in the body's alignment. A feeling of empowerment and a look of confidence. Most of us could use more confidence.
Yoga is all about posture. At a recent class at International Orange, I fully-realized the importance of my goals - breath and posture. The first gives energy; the second power. The 90-minute practice felt amazing! I was reminded to slow down, stop and focus on my breath. Albeit it's like a long-distant friend that I don't see too often, I crave to practice yoga. It's a discipline of consciousness.
During a cleanse, you're more present in your actions and thoughts making it a complimentary time to practice yoga.
Be reminded that stretching, breathing a little more deeply and properly aligning the body feels so good.
We exercise, we sleep, we eat, but do we ever stop?
Turn off your phone.
Chew your food.
Call an old friend.
Practice meditation (if only for 10 mins).
It's all part of slowing down.
Slow down, stop, breathe.
After reading a recent article about the effects quinoa exporting has had on the price Bolivian people have to pay for their staple table grain, I was encouraged to diversify my pantry with alternative whole grains.
I've always adored the bulk sections at grocery stores - albeit as a child it was the bulk candy aisles - today, my local San Francisco co-op, Rainbow Grocery, has the best bulk selections around.
Buying bulk has wonderful benefits:
- Purchase precise quantities for recipes, large quantities for storage, or small quantities for sampling
- Offers variety
- Fresh. Less time on the shelves and no added preservatives
- Cost effective
- Less packaging
I stocked up on the following gluten-free grains:
- Rice: Brown, Basmati and Arborio
Hearty, comforting and honestly just as easy to cook as pasta, these grains lend themselves to sweet or savory breakfast, lunch or dinner sides or mains. Welcoming to your body's digestive system and extra satisfying when the table's mundane bread and white rice are starving for a little diversity.
For reference, the following whole grains are not gluten free:
- Oats (gluten free are available)
Unless we're talking about changing dirty diapers or recovering from Montezuma's revenge, we don't talk about one of our bodies most important detoxification processes - Pooping!
There, I said it and you too should get comfortable with talking about poop. We all do it, but what do you know about your poop cycles (or lack of), the size of, shape, smell? Don't squirm, it's quite frankly a vital part of our overall health and worth talking about.
I opt for the fancier terminology - elimination - when talking about pooping, but generally end up saying the p-word, "you know, when was the last time you pooped?"
Don't poop everyday? Think sitting on the toilet for 10 minutes is a short visit to the bathroom? Plunkers? Floaters? Stinkers? Whatever the stools, they have their own story to tell about our bodies digestion of food.
The story begins and ends the same; we eat, therefore we must poop.
The time in which is takes for the body's digestion process to cross the finish line is called transit time. A healthy process takes approximately 18 hours. In that time, you've ingested more food, which means more waste must eventually come out. Pooping 3 times per day sounds like a lot, but it's the 3 times per week routine that should come as a shock.
Poop everyday. 2-3 times per day is optimal. Poop should come out with ease. Soft, but formed.
Size and Shape
Some say "S" shaped others say B for "banana" shaped. The general rule is that it has a distinct shape - roughly 10-12 inches long and 2 inches wide. Think about the shape of the large intestine. No loose piles, skinny ribbons, or round pebbles. These formations suggest poor digestion, inflammation, or constipation.
If it smells stinky, think about your diet in the past 24 hours. If you keep a clean diet full of fresh fruits and vegetables than your poop should have minimal odor. Crap food = crap smell.
Poop should be varying shades of brunette (medium brown). Green suggests food may be moving too quickly through the large intestine and absorption is not happening properly. Pale or white may suggest lack of bile, a trouble linked to liver function. Black or bright red (not from eating beets) should seek medical attention as there may be blood in your stools.
Need to Poop More?
Add more whole fruits and vegetables to your diet. Think apples and dark leafy greens!
Hydrate the body. Drink lots of water. Lots meaning 64oz per day, plus an extra glass when you wake-up and one before bed.
Get everything moving! Regular exercise aids in the body's digestion and elimination processes. Walk, run, bike, hike, swim, climb stairs.
Do you buy brown eggs because you think they are healthier than white eggs? Free-range? Or cage-free? How many of you buy omega-3 eggs because well, they contain omega-3?
The egg. The most perfect food. It has shape, style, versatility not to mention it is an excellent source of vitamin K, B vitamins, including biotin, thiamine, and vitamin B12, protein, selenium and vitamin D. The egg garners a food category all of its own, in my opinion, yet why have we complicated such a simple, honest food?
As the saying goes, no two eggs are the same, but there was a time not so long ago when I could grab a carton of eggs and didn't have to stop the cart. Today, I walk by the dairy section and I have to not only stop, but stand back in order to inspect the multitude of egg cartons as if I was deciding upon which hen to take home as my own.
Where do I begin?
Wouldn't it be nice to have fresh eggs everyday? No stress over the vernacular of free-range, cage-free, soy free, Grade A, AA, all-natural, no hormones or antibodies, vegetarian fed, fertile, etc. I feel both helpless and hopeful at the same time.
Until I embark on the exciting thought of having my own chickens and fresh eggs, I'll be sourcing my eggs from the Oak Hill Farm CSA in which I participate. Eggs from pasture-raised hens ($7 per doz, $3.50 per 1/2 doz). Eatwell Farms CSA also offers eggs ($8 per doz, $4 per 1/2 doz).
Faberge in price, but well worth the stress-savings of mulling over the somber meaning of cage-free while staring at the 13 dozen egg options.
Stress is a huge barrier to living a healthy life - mentally, emotionally and physically. Don't let your taxes get you down. Whether you received a tax refund or not, take advantage of CAN CAN's April Special Offer and feel good!
Think about the fascinations of our fruits and vegetables. I marvel over the intricacies of an apple's "star" core when cut horizontally, or the politely compartmentalized sections of a grapefruit. Why do avocado pits yield a red, milky substance and bananas turn brown (and not blue) when greeted by oxygen? These whims of Mother Nature fascinate me. Today's man-made, mass-marketed Baby Cut Carrots do not.
Manicured 2 inches long, rounded tips, water-bathed, and blemish-free, the Baby Carrots we think of are a plant-altered novelty. A cleaver way to satisfy California farmers in the 1980's who were "unhappy at having to discard carrots because of slight rotting or imperfections, and looking for a way to reclaim what would otherwise be wasted product." - Wikipedia
Packaged Baby Cut Carrots, as vain as they are in my opinion, do offer convenience that cannot be dismissed - especially when the marketing goal is to increase consumption of vegetables in our diets. At the end of 2010, nearly 50 carrot growers united to roll out an "Eat More Baby Carrots" campaign rivaling junk food.
A commendable effort, but $25 million to encourage people to eat more carrots? I wonder what Mother Nature could do with all those carats?
Spaghetti was a once-a-week dinner growing up in a family of six. A second meal of leftovers was typical and welcomed. The high-carb phobia did not set in until my late high school years and into college. Once an Italian favorite, spaghetti became a nostalgic nightmare.
I've since reacquainted myself with noodles. My own noodle theory leads me to believe in and feel good eating rice and soba noodles and the occasional freshly made Italian versions. The whole wheat boxed pasta does not agree with me and the adventurous quinoa, kamut, spelt do a fair job as substitutes, but leave me mentally puzzled by the process of making such "noodles".
Good news for gluten-free'ers, my favorite rice and soba noodles do not contain wheat (be sure the soba noodles are made from 100% buckwheat). These plant-based pastas satisfy and are less hindering on the digestive track. Not to mention, rice and soba noodles are versatile - lending themselves as stand-ins for white pasta dishes as well as their own vast array of Asian recipes.
I encourage you to embrace cooking and eating rice and soba noodles when you're looking to curb carb cravings for pasta. And, think out of the norm. Although my Mom never made us eat spaghetti as the first meal of the day (I would have thrown a tantrum), these days I happily eat noodles at any mealtime. Vietnamese pho breakfast? Yes, please!
When was the last time you looked at the ingredients of a loaf of bread? The ingredients have changed over the past 50 years. I pulled a bag of bread from my parents' cupboard tonight. 12 Grain bread from our local, Northwest small-chain grocer. An admiral looking loaf; brown in color and topped with seeds and whole grain oats.
The ingredients are as follows:
Enriched unbleached wheat flour (wheat flour, malted barley flour, niacin, reduced iron, thiamin mononitrate, riboflavin, folic acid), water, high fructose corn syrup, molasses, honey. Contains 2% or less of yeast, rolled wheat, sunflower seed, whole wheat flour, soybean oil, salt, vital wheat gluten, raisin juice concentrate, wheat bran, rolled oats, sesame seed, rye meal, degermed yellow corn grits, barley flakes, triticale flakes, dough conditioners (sodium stearoyl lactylate, monoglycerides, calcium sulfate, enzymes, ammonium sulfate, ascorbic acid, azodicarbonamide), brown rice meal, flax seed, millet, buckwheat flour, calcium propionate (preservative), soy flour, nonfat milk. Distributed from Cincinnati, Ohio
The 12 grains are in there, if you can sift through the 40+ ingredients in this list; 10 of which remain spell-checked.
Then, I pulled my Mom's 1961 copy of Betty Crocker's New Picture Cook Book and looked up bread.
"To make good breads, you will need enriched all-purpose flour, fresh yeast, salt, liquid, sugar and usually fat."
White Bread Recipe
Ingredients: active dry yeast, warm water, lukewarm milk, flour, sugar, salt, shortening
What use to be a 7 basic ingredient household staple has risen to a new level of processed food. I'll continue to eat fresh baguettes from my local baker before buying the "whole grain bread" of our 21st century.
The first time I saw a roadside gas station in Bali, I mistook the gasoline for bottled water. Reborn to fool the haggard traveler on a hot day, the gas was being sold in Absolut Vodka bottles.
I later found out that our driver's son suffered severe, permanent brain damage from drinking gasoline out of such a bottle when he was 5 years old. Granted at 5 years old, such an incident is a tragic accident not an intended action, however, how many adults would ingest poison if they read it on a label?
We do it everyday. Take a look at the "food" on the shelves of our favorite grocery stores. Junk labeled as such litters the aisles and in particular, the roadside checkout stands. Impulse leads to injury. If we are illiterate, then we may be pardoned, but few of us read labels and instead fall for the deceptive packaging selectively marketed by the Earth undertone grocery stores of which we stand.
This perspective article admits fault, but at the end of the day, it's up to us the consumers. Just as we should never judge a book by its cover, so goes we should never view food from a grocery store as food. You must read labels. Whether the brand name alludes to being healthy or the clever packaging looks healthy, the truth is that very few packaged items are healthy.
If you intend to eat with consciousness, do not generalize about good vs. bad food based on the grocery store you're shopping at. Look beyond. Read the ingredients, read them thoroughly, but if you have to read any ingredient twice, chances are you're safer driving down the produce aisle for your fuel.
We're all guilty of overindulging in sweets. I can't remember the last time I only ate half of the dessert set in front of me. It's a weakness of mine and quite frankly, a pleasure.
Michael Pollan lays down the law in simple text, "Treat Treats as Treats." A recipe even a toddler can follow. My words of advice are to think about the worth of a treat. Not everyday is a holiday or special occasion. I agree, we have much to be thankful for here in the United States. Our accessibility to food, which includes no less than three meals per day, is worth celebrating, but a dessert (or two) everyday? Now that's gluttony.
I promote what the dietitian of my youth once told me, "If you're going to eat dessert, make sure it's the best of it's kind." Go out and eat the best piece of apple pie in the city you live in; don't bake or buy the whole pie that will sit on your kitchen counter and serve as meal replacement for the next three days.
Alternatively, explore vegan desserts and low-sugar options such as fresh fruit or yogurt. This recipe is one I share because Valentine's Day = treats. I'm a glutton for dark chocolate and also for avocados. Who would have guessed these two loves would collide?
Eight years ago, I read my first and only finance book by author David Bach. The title, Smart Women Finish Rich. The take away from that book is one that I've carried with me, one we could all benefit from, "It's not how much you make, it's how much you save."
Bach trademarks The Latte Factor: a fundamental reality that if we cut back our spending on little amenities such as lattes, we'd be richer. If we consumed fewer lattes we'd be cutting back on the $2.70+ expense a day or $13.50 a week. That's roughly $675 a year or $6,750 over the course of 10 years.
We'd also slim down our daily and weekly caloric intake (190 calories in a grande cafe latte equals 950 calories per work week) and likely boost our health. Doesn't seem like too tall of an order and a darn good return, wouldn't you agree?
Following Bach's practice of looking at the little ways we spend money (ie: the morning coffee to-go ritual), let's parlay this into the little ways we consume calories. The Latte Factor, nutritionally speaking, results in the overconsumption of nutrient poor calories. Our morning latte, a packaged snack from the gas station, a bag of chips while we wait for lunch, and the chocolate goodie impulse buy while standing in the grocery store checkout line - these all add unnecessary calories to our days and to our waistlines.
Too many of us eat food just to eat. We stop short of really focusing on what we put in our bodies. We've become frivolous. Whether we're spending money or putting food in our bodies, we've become by definition, 'self-indulgently carefree; unconcerned about or lacking any serious purpose.'
Think about how many calories you can save next time you're in line for your latte unwilling to give up the morning ritual. Consider the 12oz vs. the 20oz. It's more than just your money, it's how much health you can save.
For further reading, the Starbucks website has a dedicated page for their Drinks and Food Nutritional Information. I'd recommend familiarizing yourself with the information provided as it may help you be more conscious during your next order.
I drink coffee and eat croissants. I enjoy wine and eat cheese. I also love sardines straight out of the can and eat sauerkraut as a meal vs. an accoutrement.
For the greater majority of my life, my diet comes in at an A-. While I have tightened-up my health game since the inception of CAN CAN, you'll see me eating dessert and I won't feel like I've just been caught by the paparazzi.
The picture of health is an aspiration that keeps us motivated and conscientious. It also stresses us out, which I believe to be the biggest health evil. I think of myself like you or like that person you're striving to become. I'm balanced. I practice a balanced lifestyle and I continue to openly evolved as my body adapts to outside influences (environment) and inside influences (age).
My Current Balance:
- Supportive, Nutritious Whole Foods
- Tons of Seasonal Vegetables
- A Little Fruit
- Lots of Lemon
- Water, Water, Water
- Tea, occasional Coffee, Wine or Beer
- Absolutely NO Soda Pop, Energy Drinks, or Pasteurized Juices
- Sea Salt & Cayenne Pepper
- Olive & Coconut Oils
- Moderate to Heavy Exercise 5-6 Days a Week
- Water Aerobics
- Travel / Vacation as often as possible
- Rest & Relaxation
- Relationships (family, friends, colleagues, mentors, community)
I believe the right balance is happiness. Some days you waiver in a yoga posture; other days you nail it. Be patient with yourself. Practice and commit to making improvements - health, work, relationship-related everyday and do not be discouraged if you have a bad day...because you will.
Have a cup of coffee, but don't have two. Eat the croissant, but make sure it's the best croissant. Drink wine, but have a glass or two, not the whole bottle. Eat cheese and don't feel guilty. Moderation is king. Even the picture of health gets caught in the act...or opts to tell a lie.
These colorful pyramids are from our friends the Fruitarians. I'm especially drawn to the Drinks pyramid in the upper right hand corner. Drink to your health!
How did you come to discover this was what you were meant to do? The question was posed to me in an interview with career coach Suzannah Scully. Here is my response.
I fully realized CAN CAN Cleanse after years of stocking my toolbox, per say. All of my past experiences built up to my aha moment, but at the time I was living each one, I had no idea. I’ve been helping girlfriends for years talk through and act on weight loss goals. The boost in self-esteem that I was able to give to friends was so rewarding I found inspiration, but never saw it as a career.
I studied holistic nutrition at Bauman College. My reasoning for going back to school was for personal enrichment. Three years later, I’m finally putting my education into practice. I did not dream of owning my own business, but I did dream of doing what makes me happy.
I believe in CAN CAN Cleanse as a personal practice that benefits my overall health. As I started to share this practice with others their happiness reaffirmed my belief in the importance of preventative health through honest food and specifically through seasonal produce and cleansing. It was that feel-good high of helping others with their health and happiness that made me take the leap.
If you are still looking for your aha moment, please read my answers to the other questions from the interview. You may want to ask yourself these same questions to help you find happiness and fulfillment in your work. Please visit Suzannah’s blog.
I can bottle the fresh, nutrient-rich beverages for you, but I can't bottle the willpower for you to succeed on a cleanse. That, my friends, is a big part of the practice of cleansing. Be mindful, be disciplined, be committed. There's a first time for everything. Practice and you will discover inner strength and a boost of self-esteem. I'm here to support you along the way and answer your questions ("I'm having dreams about cheesecake, is that normal?"), but the real inspiration comes from my CAN CAN'ers. Encouraging responses from a few of my first cleansers of 2011.
"Overall I have found myself slowing down around food. It feels really good. And even with little sleep due to my daughter being up in the night, I did not automatically turn to caffeine. I definitely feel more proactive and aware. I do miss the Green Juice!" - Kory
"I made it! Feeling great, but ready to chew again :) Strangely, I had a dream about cheesecake last night (that I ate it to break my cleanse and then was furious with myself....weird, huh?!) I was glad to wake up from that one!! Thanks again for all your help and encouragement in making my first cleanse such a positive experience!" - Jill
"As for the CAN CAN Cleanse, I'm so so so glad that I did it. It ended up being easier to complete than I expected, yet delivered stronger results than I expected. I couldn't be happier by my decision to do this. I've followed the Post-Cleanse guidance, and still feel exceptional. In addition, it helps you evaluate the rest of your life and how you are living. It is amazing how much processed "everything" we put into our bodies, so it was great to give it a much deserved break. I'm sleeping better, have more energy, and believe I look better. I know this sounds crazy, but I've had dark circles under my eyes for 10-12 years, and while they didn't go completely away, I feel like they are much less dark." - Marty
"I had to add 1/4c almonds and 1/2 avocado per day, because I need to chew on something, and I got hungry. But, I have to tell you that Saturday morning I woke up feeling the best I have in years. I felt sort of high! It was awesome. And, I've only had one coffee since the cleanse. I was drinking at least one every day. Also, I'm not craving sugar, which is just short of being as amazing as the second coming of Jesus. Anyway, all your stuff is so tasty and wholesome. It really restarted my system and made me want to eat healthy." - Kimberly
Fruit juice has its place in cultures throughout the world. Hot on juice, the warm climate in southeast Asia made me crave fresh pressed juices. Available in every tropical color and flavor, as a morning ritual or for an afternoon time-out, the juices rivaled the weasel coffee, Thai tea and Bintang.
The CAN CAN Cleanse knock-off in Bangkok, Thailand
Orange Julius! Full-time orange juicer at a farmers market in Taipei, Taiwan
“If it came from a plant, eat it. If it was made in a plant, don’t.” I wholeheartedly agree with Michael Pollan’s mantra from Food Rules. It’s disturbing to stop and think what food in packages really is or isn’t. Dismal truth is that processed food is not just processed once, but often processed-processed. I’d add a third layer of processed only to drive home the point that that there’s no more room for the food – it’s simply processed, packaged, pretend.
Food is: material consisting essentially of protein, carbohydrate, and fat used in the body of an organism to sustain growth, repair, and vital processes and to furnish energy…definition by Merriam Webster
I do however recognize the processing of food by calling out my two favorite “processed” foods:
Sauerkraut: directly translated from German: "sour herb" or "sour cabbage", is finely shredded cabbage that has been fermented by various lactic acid bacteria. (Wiki definition)
Yogurt: a dairy product produced by bacterial fermentation of milk. Fermentation of lactose produces lactic acid, which acts on milk protein to give yogurt its texture and its characteristic tang. (Wiki definition)
The ever-popular Kombucha is also made through fermentation adding it to the cast of good things made from a process.
Kombucha is a fermented tea that is often drunk for medicinal purposes. There are scientific studies that support the health benefits of Kombucha that show it to be antimicrobial, to have hepatoprotective qualities, and to be antioxidative among other benefits. Kombucha can be made at home by fermenting tea using a visible, solid mass of yeast and bacteria which forms the kombucha culture which is often referred to as the "mushroom" or the "mother". (Wiki definition)
Fermentation can be done at home (no plant required), so do add fermented foods and drink to your diet to enhance your body’s process.