Preventing Autism

Photo by Lance Neilson

A friend of mine recently started volunteering at a local kindergarten. As we enjoyed brunch last week, she described her typical day - chasing down the kids with behavioral issues like autism and ADHD while the teacher tries to keep the rest of the class from falling behind. She was exhausted and frustrated by the situation - a sentiment many of my friends who work in early education (or have school-age kids) share. These parents and educators wonder, "What can we do to stop this (or make it better)? And how did this happen?"

Traditional medicine struggles to address chronic conditions, from behavioral disorders like autism to the obesity and diabetes epidemics that are so rampant today. However, this is precisely the type of situation where an integrative approach really works. We look "upstream" and address the problem at its root. More and more research points to the preventability of illnesses like these - and much of that prevention occurs in the womb.

Science has identified a plethora of prenatal factors that can contribute to the development of autism:

• Folate deficiency before & during pregnancy
• Vitamin D deficiency
• Stress during the prenatal period and maternal neurotransmitter health
• Exposure to toxic metals like lead or the mercury used in dental amalgams
• Maternal inflammation. Inflammation can stem from stress, toxins, lack of exercise, or an improper diet high in sugar, processed foods, oxidized fats, and unidentified (or ignored) food sensitivities
• Older (35-40+) mother or father
• Not enough time between sibling births (child-spacing less than 3 years apart)
• Genetics - though these genes are influenced by environmental factors

So how do we use this information to help slow the spread of autism? Now that we have awareness, how do we take action? The first secret is not to become so overwhelmed that you don't do anything. Pick one of the above bulletpoints and make a couple of changes. You don't have to tackle it all at once. (And of course, a good prenatal nutritionist can help make this process much easier.).

Also, you may have noticed that some of these factors actually come into play before you conceive. Compared to the people of traditional cultures (who spent years eating special pre-pregnancy diets before conceiving), we do very little today to prime our bodies for pregnancy. But I'm aiming to change that with the upcoming launch of my online coaching program, Priming the Bump. This program is perfect for those of you who want to boost your fertility naturally and prepare your body to deliver a healthy baby. If this sounds like you, be sure to check out Priming the Bump - and bring your partner, friends or family.

Armed with the right tools, parents can regain control over these diseases by attending to diet and lifestyle - and that's exciting news for families who've felt helpless.

Hungry for more? 

Join our mailing list

or work with me!

Keeping Juices Fresh: Is HPP (High Pressure Pasteurization) Safe?

Non-HPP juice from my fave Cape Cod spot

Originally written for Can Can Cleanse, 2013.

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. 

Additional sources:

• http://www.wellandgoodnyc.com/2013/02/26/still-fresh-a-shelf-life-extending-technology-creates-a-rift-in-the-juice-world/#
• http://ohioline.osu.edu/fse-fact/0001.html
• http://www.pressedright.com/http:/www.pressedright.com/2012/juice-presses-2/what-is-high-pressure-pasteurization-hpp
• http://www.avure.com/food/applications/default.asp
• http://www.chipsa.com/gerson_juicing.html

Choosing Good Chocolate

Chocolate!

Hearts and roses aside, there is perhaps no better representation of Valentine’s Day than chocolate. The 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
Cacao 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 molds and cooled, chocolate liquor hardens into unsweetened baking chocolate. To make cocoa from these blocks, 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, 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!

Additional sources: 

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: Houghton Mifflin.

Feel Great During Your Pregnancy - and Increase the Odds of a Healthy Baby!

A balanced diet has the power to solve so many health problems. From morning sickness and milk
production in mamas to IQ and illness in infants, food impacts how we feel and how our children develop.

While most of my posts for the Can Can Cleanse blog revolve around detox and weight loss (it's a juice fast program, after all), surprisingly, much of the advice is translatable to prenatal nutrition.

These tips I gave to Can Can Cleanse readers last week are one such case. For the most part, they apply to anyone, whether you're trying to boost your fertility, feel great during your pregnancy, breastfeed - or otherwise. Check 'em out!

******************

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.

1. Eat lots of vegetables. Per the FDA, half of every meal should be vegetables & fruits. Perhaps that translates to a big salad for lunch and a mostly-veggie dinner. At restaurants, order a salad before your meal to ensure you get lots of veggies. A good variety of different kinds of seasonal vegetables will ensure you get a broad spectrum of nutrients.
2. Ensure that all of the meat, dairy & eggs you consume are organic and grass-fed. 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're more heart-healthy. Finally, the 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. 
3. 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 & prep your food.
4. 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."
5. Avoid processed and refined foods like sugar & flour. Choose whole grains in order to consume 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).
6. The solution to pollution is DILUTION, so drink lots of water - at least 64 oz. a day. This will help your liver & kidneys filter out toxins even when you're not cleansing. Get a water bottle, fill it up in the morning, and sip away.
7. Cook with saturated fats like butter, lard or coconut oil. Use olive oil for everything else, but don't heat it. Here's why.
8. Relax! Stress raises a hormone called cortisol, produced by our adrenal glands. Cortisol can cause weight gain. Taking a few minutes every day to consciously relax and breathe deeply can help bring cortisol levels back to normal.
9. 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, and just do it.
10. Pay attention to what, when & how much you eat. How? By keeping a food journal. In one study, women who kept a food journal lost 6 pounds more than those who didn’t.
11. Sleep! Getting enough good-quality sleep is essential for weight loss. In addition, adequate sleep is crucial to stress reduction.

As you can see, it’s not just what you eat that impacts your health & weight. Various nutrition & lifestyle factors influence well-being. A holistic approach can help you continue your journey towards good health even after making changes to your diet.

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.

Hungry for more?

Join our mailing list

or work with me!

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.

Hungry for more? Join our mailing list or work with me!

Eating for Two? Hold the Sugar

All rights reserved by culinarycory

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

Hungry for more? 
Join our mailing list or 
work with me!