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Mason Jar Salads. Yum!

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

Lunch Box Bunch

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

Simple Bites

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

Produce With Amy

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

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

The Yummy Life

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

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

Sugar-Free Mom

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

Green Plate Rule

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

My Life in Food

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

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

Camille Styles

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

Pier to Peer 

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

Back to Her Roots

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

 

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

 Nanette Murray, Graphic

Vinegar vs Bleach: Go Natural

 

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

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Image Source


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

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

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

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

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

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

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

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

Resources and more information:

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

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

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

http://www.thefreedictionary.com/clean

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

 

Contributed by Nanette Murray

Spring is here!

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

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

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

We'll see you soon!

xx

TP

Meet Me @ Macy's Union Square!

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

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

Ready for a cleanse review? Yay! 

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

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

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

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

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

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

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

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

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

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

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

 

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

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

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

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

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

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

1) Create An Age Progressed Image of Yourself 

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

2) Write A Letter To Your Future Self 

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

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

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

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

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

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Daniela A. Tempesta. MSW, LCSW

Psycotherapy and Coaching

415.567.1640

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

March Madness

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

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

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Create Habits that Stick. Step 4!

The 4th and final step from Mangoman Nutrition.

Step 4: Habit-Proof Your Environment

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

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

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

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

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

About Cyrus Khambatta, PhD

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

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


Create Habits that Stick. Step 3!

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

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

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

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

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

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

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

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About Cyrus Khambatta, PhD

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

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


Create Habits that Stick. Step 2!

Step 2: Be Consistent in Your Approach

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

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

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

About Cyrus Khambatta, PhD

cyrus-headshot_3.jpg

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

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

Mangoman Nutrition and Fitness | Facebook | @drmangoman | Yelp

 

 

Four Fail Proof Methods to Create Habits that Stick

 

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

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

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

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

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

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

-Teresa

Here's Cyrus!

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

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

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

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

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

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

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

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

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

 

Cyrus Khambatta, PhD, Nutritional Biochemistry

Mangoman Nutrition and Fitness, LLC

 Reversing Disease via Science-Based Whole Foods Nutrition. 

 And Incredibly Fun Fitness.

 Mangoman Nutrition and Fitness | Facebook | @drmangoman | Yelp

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

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With Love!

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

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

PINK APPLESAUCE

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Recipe:

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

Preparation:

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

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

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

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

 

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

Green Leaf Soup with Sweet Potato and Ginger

 

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

Go USA!

Here's Green!

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1 large yellow onion

2 T coconut oil

sea salt

1 large sweet potato, peeled and diced

1 leek, chopped

1 bunch spinach, chopped

1 bunch green chard, chopped

3 T. fresh ginger, peeled and minced

2 c. low sodium vegetable broth

2-4 tsp lemon juice

black pepper

4 cups water

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

Makes 3-4 servings

Yellow Butternut Squash Soup

 

Day 4 of Our Olympic Ring Colored Soups

Here's Yellow!

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2 lb. butternut squash (1 whole)

1 T. olive oil

1 T. coconut oil

1/2 Granny Smith apple, peeled and diced

1/4 yellow onion, chopped

4 fresh sage leaves

3/4 cup low sodium vegetable broth

3/4 cup water

salt and pepper

dash cayenne pepper

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

Makes 3-4 servings

 

Our New SF Home!

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

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

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

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

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

Thanks for all the love and support!

xx

Teresa

Roasted Red Beet Soup with Fennel and Orange

Day 3 of Our Olympic Ring Colored Soups

Here's RED!

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2 lb. beets, peeled and cubed

1 large fennel bulb, wedged

2 T. olive oil

2 T. coconut oil

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

salt and pepper

1 large onion

2 garlic cloves

2 cups low sodium vegetable broth

2 cups water

1 cup fresh orange juice

1/2 tsp red wine vinegar

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

Black Bean Soup

Day 2 of Our Olympic Ring Colored Soups

Here's BLACK!

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Black Bean Soup

 

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

1 medium onion, diced

1 red bell pepper, seeded and diced

2 cloves garlic, minced

1 tsp ground cumin

1/2 tsp ground chipotle pepper

1 T. fresh minced cilantro

1 tsp. fresh lime juice

diced avocado for topping

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

Makes 3-4 servings

Creamed Blue Potato Soup

On your mark!

Get set!

GO!

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

Here's BLUE!

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2 T. coconut oil

1 medium onion, chopped

1 lb. blue potatoes, cubed

1 1/2 cups cauliflower florets

3 cups low sodium vegetable broth

3 cups water

1 bay leaf

1/2 tsp. ground nutmeg

1/2 tsp. pepper

salt to taste

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

Serves 3-4 people

Moringa!

 

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

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

Additional benefits may include:

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

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

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

Some other side effects include:

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

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

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

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

Contributed by: Heather DiMambro, Certified Nutrition Consultant

 

Reference:

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

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

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

Snacking Vs. Square Meals- What’s best?

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

Snacking

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

Square Meals

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

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

 

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

 

Start Out the New Year Fresh & Clean!

 

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

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

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

Essential Oils 101

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

Different parts of the plants offer different properties:

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

Leaves: cleansing + clearing + healing

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

Resins: relieve pain + heal bodily tissues + remove impurities

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

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

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

These are some of my faves:

Tea Tree – antibiotic + fungicide + very cleansing

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

Lemon – uplifting + antiseptic + promotes mental clarity

Eucalyptus – space clearing + antiseptic + deodorizer

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

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

Meet your secret weapons!

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

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

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

Air Freshener

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

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

OR

-cinnamon sticks, cloves and orange peels

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

Everyone always comments on how nice it smells!

Drain Opener

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

What are some of your favorite ways to clean naturally?

To your healthy, fresh home!
Lacy

Contributed by Lacy Young, Health Coach

Images by Lacy Young

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

Juice, Smoothie + Whole Foods Detox - New!

Sweet Surrender Sugar Detox

Veg Pledge A 5 day Whole Foods Feast!

 

Happy New Year!

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Feeling reflective today? Me too! Time to take a few moments or days to cleanse our minds and revisit the good and flush out the bad as another year comes to a close. This is life.

Looking back, how was your year? Was 2013 good to you? Were you good to yourself, friends and family? What plans do you have for 2014? Will it be a year of advancing personally or professionally? A year to learn a new skill, practice a new hobby, change jobs, travel, exercise, adventure or will you resolve to relax and will yourself to slow down more often, be more present, and never be too busy.

I'm hoping to find a healthy balance of all of the above and I wish you the same.

I'd also like to say thank you so much to our dear CAN CAN clients, friends and family for 3 amazing years of support and love for what we do. You inspire us as we continue to build a relationship with you and your health. It is with much pride and happiness, that I wish CAN CAN a Happy 3rd Birthday this month and Happy 33rd Birthday to me! (3 is my favorite number so something extra special to have so many 3's align!)

With so much gratitude for the year past and the year ahead, Happy New Year!

May 2014 be as good to you as you be good to yourself. 

Wishing you and your families health and happiness!

Teresa

Happy Holidays To All!

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To our dear friends, families and CAN CAN'er, thank you for an amazing 2013!

Truly, we're blessed with the best clients and believers in what we do; the power of seasonal cleansing has a way of positively improving our bodies and minds. What a gift, just ask our clients! We've enjoyed sharing our love of taking 18 pounds of raw, organic, whole food ingredients and making it into tasty juices, nut milks, herbal teas, and soups to create an experience quite unique and magical.

We have much to be thankful for as 2013 has been a year of growth for CAN CAN. We thank you for encouraging and supporting us along the way! THANK YOU! And, we look forward to continuing to help you be healthier and happier in the New Year! 

Cheer to all that we were blessed with in 2013 and to an even healthier, happier, more prosperous, love & life-filled 2014!

We'll see you December 30th or 31st for the last cleanses of the year. Or, if your holiday calendar is booked, then January 3rd for our first cleanses of 2014!

Warm wish to you & your families!

With much love & gratitude,

Teresa & the CAN CAN Cleanse family 

 

**Happy Holidays special "gift" discount (HH2YOU - all caps) is good now through 12/25/13. Book your Winter Cleanses today! 

Sweet Tooth?

 

I have a major sweet tooth, and cookies are like my kryptonite.  Most of the year I'm pretty good at moderation, but when December hits, all bets are off.

This time of year, my Facebook, Twitter, and Pinterest feeds are full of nothing but amazing holiday sweets: peppermint fudge combos, spice cookies, gingerbread houses, snowball cookies, coookies shaped like snowflakes or ornaments, eggnog baked into every treat imaginable.   And then there are the annual cookie swaps and the treats that get brought into the office.  It's tough out there!

I'm trying to be extra good this year.  Not only so I stay off Santa's naughty list, but also because I'm engaged!  I had set fitness goals a few months back, before the ring, and now that I have dress fittings in my near future, I have even more incentive to stick to my goals.

But, my number one fitness rule: I never deny my sweet tooth when a craving hits.  That will only lead to a major binge down the road.  So, instead of reaching for cookies every time I get a craving, I'm trying to make sure I have plenty of healthy sweet treats on hand.  One of my favorite snacks right now is so simple: one or two medjool dates stuffed with almond butter and flaked coconut.  It takes just a second to prepare, and is sweet, satisfying, and actually fills me up, without the refined sugars and flours found in baked goods.  Not to mention, dates, almonds, and coconut are full of health benefits.

I'll still have a cookie now and then, because hello...snickerdoodles exist.  But, with quick, healthy, sweet treats like these dates, I'll be less likely to go back to the cookie jar for seconds, thirds, or tenths.

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1-2 medjool dates

1/2 tablespoon of almond butter per date

1 teaspoon of flaked unsweetened coconut per date

Slice dates open lenghtwise and remove pit.  Fill with almond butter then top with coconut.

 

Post, recipe and image by Amber Kercmar of Loves Food Loves To Eat

Gift Ideas!

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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 Reminder

 

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? 

 

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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

Image: http://www.pinterest.com/pin/180073685074258717/

A Moment To Give Thanks!

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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!


xxoo

Teresa 

Stress Less During the Holidays

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.

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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

Sources: http://health.usnews.com/health-news/family-health/heart/articles/2008/06/23/time-in-the-sun-how-much-is-needed-for-vitamin-d

Bauman, E., Friedlander, J. (2013). Therapeutic Nutrition.  Penngrove, CA: Bauman College.

Image: http://www.pinterest.com/pin/313492824032401693/

3 Week Prep for Thanksgiving!

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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
GOAL
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 info@cancancleanse.com or phone 415-439-0035 You CAN do it!

I’m here to tell you to eat your cauliflower.

 

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.

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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

Committed to Healing

 

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!

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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.

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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.

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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.

With love,
Lacy

Here’s a look at what’s coming up next:

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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!

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• 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

Special Treat! $25-Off!

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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!

TP on TV!

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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!

xx

Teresa

In a Pickle

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.

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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.

~ Emily Wade Adams, CNC at Natal-Nutrition.com and PrimingTheBump.com
photo credit www.fadified.com

Be YOU

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.

~Nanette Murray

The True Meaning of Organic

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.

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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

Lemon Aid: Vitamins

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:

 

 Bioavailability

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.

 

Supplement

Most absorbable form...

Vitamin A

Mixed Carotenoids

B1

Thiamine Hcl

B12

Methylcobalamin

Vitamin D

Cholecalciferol

Folate

Folate, Metafolin, MTHF

Vitamin E

Mixed tocopherols, mixed tocotrienols

Vitamin K

K1 and K2

Calcium

Citrate, Ascorbate

Magnesium

Glycinate, taurate, citrate, aspartate

Selenium

Se-Methylselenoysteine, seleomethionine

Zinc

Citrate, gluconate

 

USP Certification

‘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:

  1. Take them with food. This stimulates the release of digestive juices and enzymes which help you absorb the nutrients better.

  2. Divide the suggested daily amounts between two meals. Breakfast and dinner is usually easiest to remember.

  3. 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.

  4. 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

Time to Party Inside!

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!

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Eat More, Weigh Less!

A Nutritionist’s Top 4 Weight-Loss Strategies

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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

Kitchen #2 is OPEN!

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!  

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Fat is your friend!

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: 

TO ADD

Hot Uses:

Ghee

Butter

Coconut Oil

Full Fat Dairy

Lard

Eggs

Meat

Seafood


Cold Uses:

Olive Oil

Sesame Oil

Nut Oils & Butters

Flaxseed Oil

Avocado Oil

Nuts & Seed Oils

* Unrefined, pasture-raised/grass-fed & organic sources are ideal


TO AVOID

Saturated:

Margarine

Hydrogenated Oils

Trans Fats

Buttery “spreads”


Unsaturated:

Canola Oil

Corn Oil

Vegetable Oil

Grapeseed Oil

Soybean Oil

Sunflower Oil

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.

LA, Time to CAN CAN!

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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!

See you soon, LA!

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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!

Boost Fertility With Food!

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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

Easy on the Salt!

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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.

Seasonal Eating, Yes!

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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

Why Watermelon?

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! 

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*Watermelon info sourced from The Encyclopedia of Healing Foods, by Michael Murray

Summer = Love!

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! 

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Detoxing for Fertility

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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

Wedding Season!

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! 

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Our Nut Milk in SF Magazine!

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!

 

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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!

 

Gluten-Free: Healthy or Hype?

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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

 

Sources:

Food Grade Cleaning Solution

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!

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Homemade Lemon Herbed Cleaning Solution

Ingredients:

  • 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

Other Supplies:

  • (2) Spray Bottles

Preparation:

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.

A Deep Breath & A Glass of Water

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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

Nut Milk To Your Door!

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?

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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.

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Cheers to honest nut milk!

The Power is Here!

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!

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The Leprechaun Green Glow!

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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!

A Process for Keepin' it "Fresh"

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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 

 

Additional Sources:

 

Yay! Cleanse Giveaway!

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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!

We Heart Chocolate

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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. 

Romantic Origins

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.

Creating Chocolate

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.

Nutritional Highlights

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. 

Selecting Sweets

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. 

Keep Up With Us!

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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!

Facebook

Pinterest

Twitter

YouTube

See y'all on the www!

Tips to keep healthy lifestyle 2013 going!

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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

Movie Time!

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!

Resolution Week 1

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

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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!

Wings & Flu

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? 

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Hippocrates needs to up his a campaign, "Let food be thy medicine..."

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Kale! Kale! Kale!

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!

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                                                                                   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!

Fast: A Time to Reset. So Important!

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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.

Weekend Cleanse - Yes!

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!

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Cleansing Perspective

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. 

Why cleanse?

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

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.

Weekend Cleanse!

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.

Holiday Survival Guide!

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

Be Thankful. Eat in Moderation.

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! 

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Recipes for you! Yay!

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!

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Sugar's Not-So-Sweet Rivals

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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.

Celebrate! SF Giants!

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!

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It's Us! On YouTube!

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!

 

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Here's a link to our YouTube channel! Thanks for watching!

Videos produced by David Nakabayashi, Harrison Parker & Team, Thanks Guys!

Chia My Kitchen "Pet"

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

Serves: 2

Time: Overnight soaking, plus 10 mins (or less) in the morning

Ingredients

  • 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

Preparation

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!

Goodbye Summer!

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!"

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Group Discounts! Yay!

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!

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To Our Brides & Grooms....

Wishing you optimal health so you may enjoy a long and happy life together! Thinking of you on your wedding day! Relax & Have Fun!

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Love,

CAN CAN Cleanse

Staycation with a 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! 

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At Home Juicing

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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.

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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!

Frozen Snack Attack

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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!

Happy Spring!

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!  

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Paradise + Juice

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.

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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.

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Market Mornin'

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.

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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

Jars Galore!

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?

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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!

A CAN CAN testimonial

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!

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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?

Sommer Naffz

Video! Interview with Teresa

"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!

Decaffeinating

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!

New Year is Here!

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!

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See You in 2012!

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! 

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Give Health!

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!

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2012 Your Year of 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!

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Be Thankful!

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.

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Pause and Perspective

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..."

Hi Teresa,

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.

Making Space

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.

Welcome Change

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!

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Relaxing in the Kitchen

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

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Ingredients

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

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Ingredients

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.

Good Morning!

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."