2 Important, Low-Profile Health Factors

Photo courtesy of Can Can Cleanse

As you may know, I've been doing a ton of writing for Can Can Cleanse. I approached them with a bunch of topics and this was one of their favorites. We rarely think about these two things, but they are both so important to our health!

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A Deep Breath & A Glass of Water 
 
Amid today's onslaught of fad diets, superfood fanaticism, food allergies, and - yes - even cleanses, sometimes it's easy to forget two of the most health-promoting basics: oxygen & water.  ...Read More

Is Breast Best? And Does It Matter What Nursing Moms Eat?

Photo by Nerissa's Ring

When it comes to a baby's diet, most experts agree that "breast is best." But what if Mom is eating candy all day? Or consuming foods to which she has a low-grade allergy? If mother's milk has a lot of inflammatory compounds, is nutrient-deficient, or is otherwise compromised, baby's development can suffer.

The resulting complications can be instantaneous. Some babies fuss after the mother has eaten sugar, MSG or gluten (Morell, S. & Cowan, T., 2013). But other problems can arise down the line. A new study found that less-healthy infant diets were associated with higher blood pressure in 7.5-year-old children. And holistic dentist Raymond Silkman reports that severe dental malocclusion is more likely to occur in breastfed children if their mothers were vegetarian or vegan.

The bottom line? Contrary to popular belief, scientific research confirms that a nursing mother's diet is crucial to her baby's proper development. She can improve the quality of her milk by eating a nutrient-rich diet and avoiding toxins.

And babies aren't the only beneficiaries. If their nutrient stores are replete with vitamins and minerals, nursing moms may be able to avoid postpartum health problems like depression. It's a win-win!

Sources:
Morell, S. & Cowan, T. (2013). The Nourishing Traditions Book of Baby & Child Care. New Trends Publishing, Inc.: Washington, D.C.

Preventing Low Birth Weight

Photo by Zureks

A new study confirms that DHA (an omega-3 fatty acid found in fish oil) increases birth weight and gestation duration (the total time that your baby's in your belly).

While that might sound like a few more weeks of torture for you, it's actually of crucial importance for your baby. Premature and low birth weight babies are more likely to develop serious health problems later in life, like high blood pressure, diabetes & heart disease.

That said, getting enough DHA safely can be a challenge. While food sources are always the most bio-available source of nutrients, fish poses a problem. Large fish like tuna can have dangerous levels of mercury, so it's not advisable to eat them during pregnancy.

Smaller fish, like salmon, are safer. The NRDC has wonderful resources to help you find & select safe seafood & sushi while you're pregnant.

If you don't care for seafood, or if you're concerned about mercury, a good backup option is to take a supplement. I recommend OmegaGenics DHA 600 gelcaps, as the study used 600mg of DHA to get its results. This supplement is only available through a healthcare practitioner - you can purchase it through me here.

Read more about the DHA study here.

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.

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!

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Tips to keep your healthy 2013 going!

• Eat Lots of Vegetables. Per the FDA, half of every meal should be vegetables and fruits. Perhaps that translates to a big salad for lunch and a mostly-veggie dinner. At restaurants, order a salad before your meal to commit to eating lots of veggies. A good variety of different kinds of seasonal vegetables will ensure you get a broad spectrum of nutrients...(Read more)

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.

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.