Chia Coconut Pudding

Omega-3 fats are essential, meaning that our bodies can't synthesize them - we must get them through our diets. They are crucial anti-inflammatory agents and are particularly important during pregnancy, helping with everything from fetal brain development to postpartum mood. Getting sufficient omega-3s can also help prevent menstrual cramps. The easiest way to get omega-3 fatty acids in your diet is through fish, but given concerns about mercury content, fish isn't always the safest choice.

Enter chia seed. Like flaxseed, chia is another food source of omega-3 fatty acids, and it's less apt to go rancid than its seed counterpart. Plus, it's kind of a fun science experiment to cook with: it becomes mucilaginous when wet, kind of like mini tapioca balls. And it's pretty flavorless, so it lends itself to being sprinkled on all sorts of dishes, from cereal grains to smoothies.

I found this chia pudding recipe online and adapted it for ease of use. As you can see from the photo, I get my chia seed from the bulk bins at Whole Foods and store them in a recycled pasta sauce jar in my cupboard. If you're ever in need of an omega-3 boost, this simple pudding should do the trick. It's yummy and easy to make. But beware - it's so rich! I couldn't even finish mine. Enjoy!

Chia Coconut Pudding

1/4 cup chia seeds
1/4 cup dried coconut, shredded & unsweetened
1 cup almond milk (check out my recipe here)
1/8 teaspoon cinnamon
1 T. coconut milk (optional)
Chopped fresh fruit (optional)

Place chia and coconut in a bowl. Heat the milk(s) & cinnamon in a small saucepan until steaming but not boiling. Pour milk over seeds, stir and let sit for 10-15 minutes. Top with fresh fruit if desired & serve.

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Almond Milk Recipe

Almond Milk Recipe

We in the US are some of the only adults in the world who consume unfermented dairy after the age of 4. Mother's milk is absolutely essential for your growing baby, but cow's milk has become more trouble than it's worth for kids & adults. This article does a fantastic job of describing many of dairy's dangers.

I support the consumption of fermented dairy products like cheese and yogurt, as long as they're made from organic dairy (raw is preferable). And I also understand why people like milk, cream and all its yummy offspring. Personally, if I could stomach it, I would subsist off whipped cream, cheese, and ice cream. Sadly, I can't - nor can anyone else, without serious health risks.

With dairy intolerances & allergies on the rise in the US, it's no wonder that dairy substitutes have popped up everywhere. Soy, rice, coconut and almond milks line the shelves at Whole Foods and beyond. The problem with many of these dairy replacement options is that they are full of sweeteners and other unhealthy additives.

To make a long story short, I've taken to making my own almond milk. It's so yummy over oatmeal, in teas or hot cocoas, or straight out of the bottle. And it's easy to make, to boot. All you need is almonds, water, and dates (vanilla optional). Enjoy!

Easy Almond Milk
1 cup almonds
2 cups filtered water
4 dates (use more or less depending on desired sweetness)
1/2 tsp. vanilla extract

Blend all ingredients on high until almonds are completely pulverized. You could actually drink the mixture at this point if you don't mind the granular texture. Otherwise, use a nut milk bag or doubled cheesecloth to strain the contents of the blender into a reservoir. A rubber band around the mouth of the reservoir helps. (I like to recycle glass peanut butter jars for this purpose). Leave mixture to drain. Squeeze out the pulp. You can save the almond pulp for other treats (try mixing it with coconut, honey and rolling in cocoa for an easy dessert). Refrigerate and enjoy the almond milk within a few days.

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Eating for Two? Hold the Sugar

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OK, so this might be the only time in your life when you can gain weight and blame it on someone else. Unfortunately, poor eating habits don't just contribute to weight gain - they can make you & your baby sick.

Sugar, in particular, wreaks havoc on your body - whether you're pregnant or not. Refined carbohydrates like sugar contribute to belly fat, lethargy & fatigue, and even wrinkles. Over time, excess sugar consumption can lead to the development of diabetes. And if you're pregnant, eating sugar can make your baby predisposed to obesity & diabetes - and can lead to problems like gestational hypertension and preeclampsia for you.

Keep in mind that flours are also refined carbohydrates, so your body treats breads, pastas & pastries essentially the same way it treats sugar.

It's easy to avoid refined carbohydrates once you get the hang of it. And usually, the first couple of days are the hardest. For tips on keeping your blood sugar stable and enjoying the holidays without going overboard, check out my articles below.

Obesity Prevention Begins in the Womb

Holiday Survival Guide

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Holiday Survival Guide

I wrote this article for non-mamas-to-be on the Can Can Cleanse blog. While some of the tips don't apply to my Natal Nutrition clients & readers, many of the suggestions ring true regardless of what's going on in your uterus at the moment. And even if you are an A+ nutrition student, chances are, someone in your life could benefit from these tips (ahem, husbands!).

If you're having trouble implementing these tips & tricks on your own, you're not alone. That's why I always lead a clean eating program after the holidays. Click here to learn more and join up.

Check out the article below, and have a very happy - and healthy - holiday season.

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Pumpkin pie. Hot toddies. Stuffing.  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! Juicing expert Teresa Piro recommends a one-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 and 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 & 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 goods hold up just fine without the added 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 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 with 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 to a friend (or to the compost bin).

• 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.

Just Use Sugar?

Photo by Maria Kaloudi from FreeImages

I'm thrilled to be partnering with the one and only Can Can Cleanse on monthly blog articles! My
first one went up last week. You'll want to read this one - I give permission to do something this holiday season that no nutritionist will ever give again!

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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 Pepsi.

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 & behavior, and may cause seizures, migraines, hives, and nerve disturbances* - not to mention its link to diabetes**.

If artificial sweeteners aren’t proven to make a difference to 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 & 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 tastebuds, you’ll find you don’t need additives to satisfy your sweet tooth - and the pounds will begin to melt away.

It’ll take time 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.

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.

Prop 37: Labeling GMO Foods

October is GMO Awareness Month - the perfect precursor to the Proposition 37 vote in November. The National Association of Nutrition Professionals, of which I am a member, compiled the following resources to educate and assist the public.

About GMOs & Proposition 37 

GMO Education

Learn what a GMO is, which foods are genetically modified, and why we should care.

37 Reasons to Vote for Proposition 37

Learn more about Prop 37 and what it entails, and why it should pass.

Opinion: GMOs - Let's Label Them

Read about GMOs and why we should label them in this article by The New York Times' Mark Bittman.

Updated Infographic             The Cornucopia Institute has updated its infographic, which shows which companies have financially supported or opposed Proposition 37, as well as the amount donated.  View the updated pdf by clicking here.

Non-GMO Shopping Guide Resources

Shop NoGMO by Plum Amazing A non-GMO shopping guide to download to your iPhone or iPad Non-GMO Shopping Guide Pocket-size downloadable shopping guide featuring over 150 brands currently signed on to the non-GMO project

Take Action

Support Yes on 37 Learn how you can show your support by donating, participating, or volunteering with Yes on 37   Just Label It! Find out more about GE foods, sign a petition to tell the FDA that you have the right to know what is in our food, and more!

Natural Ways to Boost Fertility

Infertility can be a frustrating and painful challenge. Fortunately, there are plenty of easy, natural ways you can increase your odds of conceiving.

The first step is to see your doctor. Many cases of infertility are caused by unknown factors, but both partners should be evaluated for potential medical issues to rule out known issues like pelvic inflammatory disease, low sperm count, endometriosis or other health problems. Identifying a problem can make it easier to tackle.

Hormone imbalance can also contribute to conditions that reduce fertility. Sex, stress and thyroid hormones (the endocrine system) are interrelated. If one set of these hormones are ‘off,’ it’s not uncommon for the other hormones to follow suit. Ask yourself: have you been stressed lately, or have you grown accustomed to a consistently high level of stress? Try to reduce stress through healthy eating, sleep, light exercise and relaxation techniques. It’s likely that your doctor will test Thyroid Stimulating Hormone (TSH) levels as part of your medical evaluation - if she doesn’t, ask.

Melatonin, a hormone secreted at night, regulates the endocrine system. Perhaps this is why women’s cycles used to align with the phases of the moon. Sleep in complete darkness to support melatonin production - this can further balance your hormones and may improve ovulation.

Women can also track their cycles to identify their most fertile days. Fertility Awareness is a great way to do this - I highly recommend the book The Garden of Fertility by Katie Singer. FA helps women understand their cycles and optimize the best time for conception.

Proper nutrition is crucial for creating the right environment within your body. Infertility is associated with nutritional deficiencies, so it’s important to consume a broad range of vitamins and minerals through your diet. You may also consider taking a multivitamin. Both overweight and underweight women have increased rates of infertility (Hudson, 2008). Sweeteners & simple carbohydrates can raise cortisol levels and decrease sex hormones (Singer, 2004). The most simple way to ensure a healthy weight, optimal nutrient status and reproductive health is to eat a balanced diet full of a variety of vegetables, eliminate processed foods and refined carbohydrates, and avoid toxins by choosing organic meats, dairy & produce and low-mercury fish.

Toxins can also prevent a fertile environment. Both partners should eliminate nicotine, caffeine, and alcohol - they have all been linked to decreased fertility (Hudson, 2008). Even just one cup of coffee a day can decrease your chance of conceiving by 50% (Singer, 2004)! That said, one study showed that caffeine can increase sperm motility, so an occasional cup may be okay for men if sperm motility is an issue. Marijuana appears to have the opposite effect, decreasing fertility in both men and women.

Taking control of your health is a powerful step towards overcoming infertility. With simple changes, you can increase your chances of conceiving. If you want further assistance or need help putting these concepts into practice, seek out a holistic nutritionist or wellness coach who specializes in fertility.

Sources:
Hudson, T. (2008). Women’s Encyclopedia of Natural Medicine. Infertility. McGraw Hill: New York.
Singer, K. (2004). The Garden of Fertility. Avery: New York.