In A Pickle: The Art of Selecting Fermented Cucumbers

Originally written for Can Can Cleanse.

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 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.

What do I mean by "real" pickles? 

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 sour 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 far fewer health benefits.

What started our discussion the other day was a menu item at a local restaurant that claimed, "Homemade pickles - in their own brine." I had to ask the waitress - just to be sure - if they were real pickles or if they were made with vinegar. Sadly, while I suppose they were technically homemade, they were most certainly not made in "their own" brine, as they were simple vinegar pickles.

(I know, I know - I'm an annoying dinner companion.)

My mom and I subsequently began discussing the merits of real pickles versus the fake kind, and she suggested that sometimes, throughout history, things get easier for a reason. And new pickles are arguably better because they're easier, faster, and cheaper. 

I agree with her when it comes to some things. For example, I'm glad that our internet connections and computers are faster now than 15 years ago when it took a solid 30 minutes to rip a song off Napster. And my iPhone makes my life easier in myriad ways.

But when it comes to food? Making things faster and easier is usually not better. Artificial sweeteners, baby formula, and McDonald's can all illustrate my theory. Then again, sometimes we make our food more difficult than it needs to be (GMOs, pasteurized almonds, and refined white flours come to mind).

The bottom line for me & my clients is nutrient density. I recommend eating foods that will provide the most healthy nutrients - to keep energy up, protect against health problems, and feel good.

Fake pickles simply don't provide much benefit, especially when compared to their nutrient-rich real counterparts.

Next time, though, maybe I'll be less salty about it.

A Nutritionist's Top 4 Weight-Loss Strategies

Originally written for Can Can Cleanse.

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.

My baby has arrived!

No, not a real baby (yet) - my first online self-study program! Yes, it's true: Priming the Bump: A 14-Day Fertility Prep Program is finally here!

This Fertility Prep program helps you boost your fertility naturally & improve your baby's chances of being born healthy & smart - without spending a fortune or risking dangerous side effects. It nourishes your reproductive system with fertility-enhancing foods while cleansing your body of toxic substances that could prevent you from conceiving (or lead to birth defects & developmental disorders like autism).

I'm so excited about this new addition to my services. One of my personal goals is to provide health counseling to everyone who needs it, but not everyone can afford my one-on-one coaching rates. That's why the Prep Program is so awesome - you get all the juicy goodness of working with me 1:1, but at a much lower out-of-pocket cost. And I'm offering it at a special introductory rate for a limited time. There's no better time to join in the fertility-boosting fun!

Here's what people are saying about Priming the Bump's 14-Day Fertility Prep Program:

"This is all excellent material and a well thought-out program."

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"This is awesome and so informative!"

Want to learn more? Head on over to the Priming the Bump page to check out all the details. And tell your friends & family, because this introductory rate won't last forever.

Get ready to prime YOUR bump!

Maintaining a Healthy Diet Without Cooking Every Day

Originally written for Can Can Cleanse.

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 working, or have children at home? How can you maintain a healthy diet without cooking & 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 & 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 remove 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 labels: 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 & 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.

How to Prep & Store Beans, Nuts & Seeds

Photo by Isaac Wedin

The life cycle of a nut, seed or legume is to be eaten by a bird and eliminated with the bird's natural fertilizers in order to re-grow. In order to survive an animal's digestive tract, most nuts & seeds contain enzyme inhibitors that prevent absorption. The only problem with this is that we can't get the full nutrition benefits from nuts & seeds unless these enzyme inhibitors have been deactivated. 

Since beans contain lots of natural folate, and nuts & seeds have many fertility-enhancing minerals, I frequently recommend that my clients add these healthy foods to their diets. Traditional cultures soaked beans, nuts & seeds in order to improve the digestion & assimilation of their reproduction-supporting nutrients. Here's how.

Beans
I recommend buying dried beans. This is because most commercial cans contain a BPA lining. BPA, or Bisphenol A, is a man-made compound that exhibits estrogen-like properties upon assimilation into the human body (it is one of many chemicals therefore known as a xeno-estrogen). While the FDA hasn't banned BPA yet, many studies have shown its potential dangers - including a strong link to infertility.

To cook dried beans, first you'll need to soak them. Cover them with lots of filtered water (they will expand quite a bit) and place them in the refrigerator to prevent fermentation. Let them soak overnight or for 12 hours. For extra credit & nutritional punch, you can even sprout legumes (Google "how to sprout beans" and you'll find scores of super-easy DIY tutorials). Regardless of whether you simply soak or attempt to sprout, you'll need to rinse & drain the beans before cooking them. Place the beans in a large pot and cover them with several inches of water. Bring to a boil, then reduce to a simmer. Don't add salt until after the beans are cooked - this will help them retain their shape & texture. Cook the beans for 60-90 minutes or until they become tender (but not mushy). Once they're cooked, drain them again.

At this point, you can either use the beans in a recipe or store them. If you're going to use them within a few days, you can simply store them in an airtight container in the refrigerator and they'll last for 3-4 days. Or, for longer storage, pat them dry and freeze them in an airtight container. Frozen beans will keep for 6 months to a year.

If soaking, cooking & storing beans seems like too much work for you, you'll be glad to know that some health-minded companies are eliminating BPA in their cans. These cans are labeled "BPA-free" or "No BPA." Eden Organics is one reliable producer who uses BPA-free cans for their beans. But even if you have to settle for BPA-lined cans, try not to beat yourself up too much. Many nutritional experts agree that the health benefits of eating more vegetables and fruits outweigh the risks of exposure to pesticides and other toxins.

Nuts & Seeds
Nuts & seeds only need to be soaked for 7-8 hours, following which they should be dehydrated in a warm oven (150˚) for about 12 hours, turning occasionally. They can then be stored in an airtight container in the refrigerator to prevent rancidity.

The Importance of Seasonal Eating

Photo courtesy of Can Can Cleanse

Initially published on Can Can Cleanse:

Reasons to Eat With the Seasons

Watermelon. Raspberries. Zucchini. Tomatoes. Summer’s gardens are a veritable bounty of mouth-watering fruits and 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 fruits & 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!

Detoxing for Fertility

Have you heard about my upcoming Fertility Prep Program, Priming the Bump? It's a 14-day guided
cleanse to help couples boost their fertility naturally and give their babies the best odds of being born smart & healthy.

My latest post for Can Can Cleanse explains why detoxing before conception is so crucial. Take a peek below! And if you or your friends would like to hear more about Priming the Bump, head on over to the website to discover one secret tactic you can use TONIGHT to increase your odds of conceiving.

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Flowers are blooming, baseball's in full swing, and June is 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 keeping dangerous compounds from affecting fetal development.

When you’re preparing to conceive, some of the most important toxins to avoid & 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 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 cause a progesterone deficiency. Excess estrogen is also associated with polycystic ovarian syndrome (PCOS). That said, 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 & 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 (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 & 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 safer 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.