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.