Kale, White Bean & Brown Rice Bowl

As most of you know by now, I'm mildly obsessed with 101cookbooks.com. Every recipe is delicious, and the presentation is documented so artistically - I just love it.

Most of her recipes are pretty easy, but I usually either try to figure out ways to simplify them further.

This is an example of one of her pretty easy recipes made even easier. Another thing I love to do whenever possible is make things in bulk and then dress up the leftovers - this is a perfect recipe for that.

Kale, White Bean, and Brown Rice Bowl

Inspired by 101Cookbooks' Kale Rice Bowl recipe

4 c. cooked brown rice (I love the frying pan method - cuts cooking time in half!)
1 can white cannelini beans, rinsed (I like Eden Organics - their cans are BPA-free)
1 bunch organic lacinato/dino kale, washed & chopped
4 pastured eggs
raw sheep- or goat-milk feta
extra-virgin olive oil
jalapeno flakes

Heat large skillet over medium-high heat. Add a generous pour of olive oil - enough to coat the pan. Add beans and saute until lightly browned. Add kale and stir until bright and wilted. Transfer kale & bean mixture to bowl. Add rice and stir to combine. Crumble feta into the mixture and stir to combine.

In a small pan, heat about 2 inches of filtered water until steaming but not bubbly. Carefully crack an egg into a ramekin and gently pour into the hot water. Repeat with remaining eggs. Cook for a few minutes - when whites are set, poach another minute or so and remove eggs with a slotted spoon.

Divide rice mixture onto 4 plates and drizzle with olive oil. Top each portion with a poached egg and sprinkle with jalapeno flakes. Mangia!

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Smoothies for Everyone!

My first green smoothie of the week … yummmm!

I just finished participating in the Transformational Nutrition Summit, and after a few days of nerding out, here was my big takeaway:

Drink smoothies.

I'm not kidding! Sometimes it's just that easy.

As many of you know, I already feature smoothies in most of my menu plans, but in the craziness of our move to New York, I had gotten away from drinking them lately.

Have you ever noticed that reminders seem to come at exactly the right time?

We have been busy making friends in our new hometown. Saturday we went out for cocktails with some new friends who also happen to be 10 years our junior. Needless to say, I woke up on Sunday in the mood to detox!

The Summit lecture I watched that day (from the couch!) touched on the concept of switching to green smoothies for breakfast, and how that small change can reduce all sorts of health hazards.

It's important to note that they were talking about smoothies, not juices. While juices contain many of the same nutritional benefits, they are missing one important ingredient: fiber. Fiber is what slows down the absorption of sugar into the bloodstream, which is important for preventing blood sugar spikes (and potentially, gestational diabetes and other blood-sugar-related health issues).

Depending on what you put in them, green smoothies are excellent detoxifiers. They can also be quite nutrient-dense. This makes them a great choice for reproductive health and pregnancy!

Plus, they're super-easy to make. To start, you want about 60% fruit and 40% veggies. What you decide to put in it is up to you, but spinach and romaine are excellent starter veggies because they are less flavorful and more easily blended than some hardier greens.

Here's a recipe I recommend:

Green Smoothie

1/2 c. filtered water - hydrating, nontoxic

2 big handfuls spinach - rich in bioavailable folate
1/2 organic apple - antioxidants galore! Great for protecting your reproductive cells (and your hubby's!) and reducing the risk of miscarriage
1/2 banana - makes for a creamy base, rich in potassium
1/2 c. frozen berries - strong antioxidant properties
2 T. chia seed - rich in omega-3 fatty acids
10-15 walnuts - another plant source of omega-3 fatty acids, as well as protein
1/3 cucumber - natural source of Vitamin K (Vitamin D's partner-in-crime) and a bounty of antioxidants
2 T. cilantro or parsley - super detoxifying
1-2 "coins" ginger & turmeric root (slice off a couple of pieces)
1 T. coconut oil - healthy fat, good for your hormones
1/2 avocado - rich in Vitamins E (powerful antioxidant that reduces the risk of miscarriage) and B5 (essential for reproduction)
1 t. cinnamon - warming, aids in blood sugar control
1 t. nutritional yeast - B-vitamin bounty and protein-rich
Optional power boost: dump a tablespoon of the juice from naturally fermented sauerkraut or pickles into the smoothie for some probiotic punch!

Pour water into blender (I love my Vitamix). Add other ingredients and blend to a smoothie consistency. Serve!  Drink slowly and mindfully.


You can see how easy it is to just keep adding yummy stuff to your smoothie. Experiment and see what you come up with using the 60/40 formula above and adding in fresh herbs, spices and "boosters" to increase its nutritional value. I'd love to hear about what your favorite combination is - tell me on the Facebook page!

A note for women suffering from hypothyroid: Most raw leafy greens are goitrogens, that is, they block thyroid function. If you are hypothyroid, you can avoid this effect by steaming or sautéing your greens before adding them. They will lose some of their nutritional value in cooking (mostly Vitamins C and B, including folate), but much of it will remain, including important minerals like iron.

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Are You Folate-Deficient?

Last week, I had my blood drawn. (We just moved to New York so we're setting up all our baseline
preventative appointments here. It took me a while, but I finally found a MD trained in functional medicine who accepts our insurance.)

I had been feeling a bit sluggish and down since our cross-country move. At first, I thought it was diet-related - it's not as easy to get fresh, healthy food on the East Coast as it was in San Francisco. But after a few months of clean eating, I felt only marginally better. I started exercising more, but that didn't help much either. So, it was off to the doctor's office to see if we could figure out what was up.

I got my results back and was jaw-droppingly shocked to find out that I had hyperhomocysteinemia (too much homocysteine). Homocysteine is a byproduct of protein metabolism that can wreak total havoc on our health. Symptoms of high homocysteine range from depression to Alzheimer's Disease to serious cardiovascular issues to osteoporosis to Down's Syndrome and more. It typically results from diets too high in animal protein and too low in B vitamins (found in legumes and dark green, leafy veggies).

Now, considering that I had just finished a fertility program designed to be particularly high in folate and other B vitamins, and leafy greens are a part of my everyday diet, that seemed impossible.

But there's a catch! (And this is where it gets super-important for YOU!)

Up to 50% of people have a genetic mutation that limits or prevents their absorption of folic acid (MTHFR).

This is one of the reasons why I recommend against supplements that use folic acid instead of folate.  

But if you have the genetic mutation, even if you're eating a folate-rich diet, additional supplementation with the naturally absorbable form of folate (5-MTHF) is needed.

You all probably already know how important folate status is during pregnancy. Deficiency in the early stages of pregnancy can cause neural tube defects like spina bifida. That's why it's essential to get enough folate before you conceive.

How much is enough? It is difficult to consume too much folate. In fact, one of the only concerns about excessive folate intake is that it can mask a B12 deficiency. If you're already taking a good prenatal multi that includes the methylcobalamin form of B12 (as found in the prenatal supplements that I carry), you shouldn't need to worry about that.

With that in mind, I just added L-5-MTHF capsules to my dispensary on Emerson Ecologics. Head on over to pick some up along with your prenatal multi. To set up your account, you'll just need the code natal3 and my zip code, 11201. Click here to buy products.

3 Ways to Naturally Boost Your Fertility - Easily!

Photo by LesKZN

It can be hard to conceive naturally. And sadly, the reasons for this are too numerous to list. Often, the root cause boils down to one thing: hormone imbalance.

Reproductive hormones are part of the endocrine system, the same system that manages stress and energy hormones. When there is an imbalance in one area, it’s common for the other areas to suffer as well. 

In addition, everyday products & foods frequently contain “endocrine disruptors” - compounds that act like hormones and can trick the body, artificially inflating or depressing natural hormonal activity.

Even your sleeping patterns can affect your fertility: if levels of your serotonin and melatonin hormones are out of whack, it can influence your reproductive hormones.

It’s common to feel hopeless when struggling with fertility, but there are many natural ways to take back control. It can even be easy!

Here are some tips to effortlessly boost your fertility naturally:

1) Reduce stress however you can. Three of the most quick, effective, and free ways are deep breathing, meditation, and exercise. Short on time? Just take a few deep breaths and clear your mind while you’re on the way to work, washing the dishes, or before you fall asleep. Simple AND effective!

2) Reduce exposure to endocrine-disrupting chemicals. A few ways to do this are to filter your water, eat organic, avoid plastics and canned foods unless they’re BPA- and phthalate-free, and don’t put anything on your skin that you wouldn’t eat. (Coconut oil is a great moisturizer, apple cider vinegar works as a toner, and jojoba or sweet almond oil rivals even the fanciest eye makeup removers). Pick one area to tackle, and then try to add a new resolution each week.

3) Get good quality sleep. This means getting at least 8 hours of uninterrupted sleep and sleeping in complete darkness. Even the glow of your cellphone or street lights can affect your melatonin levels. Better sleep means more energy, improved mood, a greater capability to deal with stress ... See how all the other hormones (thyroid/energy, serotonin/mood, adrenal/stress) benefit from a good night’s sleep? Well, your reproductive hormones do, too!

If you’d like to learn even more ways to boost your fertility naturally, and become part of a supportive community of like-minded people, sign up for my FREE 14-day Fertility Prep Program at Priming the Bump.

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Why Periodic Fasting Is So Important

[Published December 2012 on Can Can Cleanse]

Throughout history, cultures across the world have partaken in fasts that promote the idea of cleansing. Given the increasingly toxic world in which we 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, nut & spice beverages, which give your body an instant boost of minerals, vitamins and phytonutrients. Detoxification requires B vitamins and antioxidants like Vitamin A, Vitamin C, and Vitamin E, so a good 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 that energy for the body to use towards healing and 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 try a fast is after the indulgent holidays. We may not to be able to completely undo our sweets and cocktails, but taking a few days to cleanse can detoxify and rebuild our nutrient profile. Now that’s a resolution you’ll actually want to keep.

Happy New Year!

Sources:

*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.

Connecting the dots...

Photo: Brandon818

Part of my job as a holistic nutrition consultant is to try to uncover the root cause of a health issue.
But in most cases, by the time we're sick, we can't even remember what led up to that point, and we just want a solution ASAP.

Trying to connect the dots can also make us crazy, because we'll never know for certain if one health issue led to the next.

Still, I find it important to explore the possibilities in my practice, because discovering the root cause of an illness is going to lead to the quickest and most effective healing.

One of my clients had chronic heartburn, was overweight, and had psoriasis. He was a workaholic and was popping TUMS nearly every hour. A few easy tests pointed to hypochlorhydria - low stomach acid. Since the symptoms of low stomach acid are similar to the symptoms of high stomach acid, and since the common wisdom is to treat high stomach acid, he turned to the TUMS, which made his problem worse. And, because proteins were leaving his stomach and passing into his intestines without being fully digested, his body was getting confused - a possible cause for the autoimmune psoriasis. By getting his stomach pH up to a healthy level and eliminating/rotating gluten (which is a long protein that can also confuse the body's immune system), he lost 20 pounds in just two weeks and has only had heartburn once in the past three years - after a weekend of eating bread, beer & pizza with friends.

In my own case, I had a genetic predisposition for my autoimmune disease. But I never had a flare-up until I used the birth control patch (the pamphlet for which clearly stated that colitis was a reported but unconfirmed side effect). So in my case, the trigger for my illness was the birth control patch, but it was really just the last thing my body could handle - meaning that there was a haystack of other contributing factors beneath this final straw. This concept of "total load" can certainly make things confusing when trying to help heal bigger health issues.

Me - before. Puffy! Ugh!

I had never paid attention to what I ate, relying heavily on pizza and pasta. I drank beer, wine, cocktails - anything that would give me a buzz. I had a serious sweet tooth and kept bags of candy in my drawer at work. I had been on antibiotics at least ten times in my life, and had taken a multi-year course of acid-blockers. All of these contributed to the demolition of my GI tract, and all of them had to be eliminated, changed, or fixed in order for me to decrease the rampant inflammation in my body.

I finally got to the point where my colonoscopy results showed no signs of disease, but it took a lot of trial and error and serious commitment. And, the truth is, I still have gut issues sometimes, and I'm still in the process of figuring out what causes them.

My husband can vouch for the fact that I'm always trying new diets to figure out what works for me - and what doesn't. Three years ago I learned that I have a mild allergic reaction to red wine. Last year I did an elimination diet and its results were inconclusive, so this year I'm planning to try the Paleo, GAPS and/or SCD diets.

In addition to helping me learn more about my body, this personal testing also helps me explain the benefits and drawbacks of each diet firsthand to my clients.

So - how can you connect the dots?

Ask yourself what was going on when your health issues first began. Consider your career, family, and other health issues. If there were other health issues or medications present, repeat the process for them. What was the first health problem you can come up with - the one that seemingly started the domino effect?

See what comes up for you, and then let's talk about how to address the symphony of symptoms that is your own unique body.

Boosting Immunity

Photo: Anita Berghoef

My husband came down with the flu last night, so I've been focusing a lot on immunity lately.
Thought I'd share it with my tribe here!

What to do when you're feeling under the weather? I use a 4-pronged approach:

1. Rest
2. Let your body do its job
3. Healthy foods & beverages
4. Targeted supplements

Let's discuss each one in a bit more depth:

Rest
Luckily, we're on break at the moment so my husband can take full advantage of this recommendation. For worker bees, however, this is notoriously challenging. Some companies only provide a certain number of sick days, so illness comes to (and permeates) the workplace. If you can work from home, that's a great first step. If you can't, take a sick day. If you can't take a sick day, make sure that you allow for at least nine hours of sleep a night, and take a 10-minute break every hour to escape the hubbub of the office, close your eyes, and take a few deep, relaxing breaths. Your body is telling you to slow down - listening and respecting it will help you feel better in the moment as well as heal faster.

Let your body do its job
Most people reach for the medicine cabinet the minute fever hits. But fever is one way the body heals itself. Some viruses can't survive at certain temperatures, so a fever can kill them off. Or perhaps you're groggy and want to take a Sudafed so you can power through the day. But powering through the day can just prolong your agony, as you aren't giving your body the rest it's trying to demand (see above). I personally try to only use OTC medications if my symptoms are keeping me awake at night. Otherwise, I allow my symptoms to slow me down so I can heal faster.

Healthy foods & beverages
I've got a lot of tricks up my sleeve here. Some foods will make you feel better immediately, and some can help boost your immunity so you heal more quickly.

Homemade bone broth is an excellent, nourishing tonic for the sick. It's rich in minerals and amino acids that support the immune system. In addition, heated beverages provide immediate relief for postnasal drip and dry mouths.

Did you know that up to 80% of your immune system is located in your digestive tract? Probiotics nourish your gut, so eating foods that are high in probiotics is a great choice when you're sick. These include fermented foods such as real sauerkraut, pickles, kimchi, kombucha, and yogurt.

Another great immunity-boosting food is mushrooms. Asian mushrooms like maitake are particularly well-known for their ability to rally white blood cells to fight infection.

Garlic has a long history of medicinal use - it's naturally antimicrobial and antibacterial. Chop up raw garlic and swallow the pieces with water, as if you're taking a few pills. (You'll have the added benefit of fending off vampires).

And my secret weapon? A non-alcoholic hot toddy: hot water with fresh-squeezed lemon juice, sliced ginger coins, a sprinkle of cayenne, and a tablespoon of honey. Sooo yummy and so soothing on a sore throat!

Targeted supplements
Everyone knows that echinacea is great for immunity. Keep some of that in your pantry and take as directed on the bottle.

In addition, Zinc is crucial for immune cell function. In addition, it is one of the most-needed minerals during preconception and pregnancy, due to its important role in reproductive function. Chelated forms of Zinc, such as Zinc picolinate, are the most absorbable.

Probiotic supplements can also help improve gut flora and support the immune system.

Curcumin (turmeric) is anti-inflammatory. I always take capsules of supercritical extract when my joints ache or any part of my body is feeling raw. There is not enough research on the effects of curcumin supplementation during pregnancy. Therefore, I recommend that pregnant women who want to get more curcumin simply sprinkle turmeric into soups or spice rubs.

If you are prone to cold sores, you're more likely to get them when you're run down. Try taking L-Lysine to prevent an outbreak.

What is your best natural secret for kicking winter illness to the curb?