Autoimmunity

Auto-immune diseases are prevalent these days. It seems like anytime they come up in conversation, someone is battling Rheumatoid Arthritis or knows someone with Lupus or Fibromyalgia. Auto-immune diseases, for those who don’t know, are diseases in which the body’s immune system attacks itself. Instead of just fighting off bad cells, it over reacts and attacks good cells and tissues that are normally present in the body causing inflammation.

Here is a short sample of some of the most common AI diseases. The part of the body that the system attacks is usually defined by the specific disease, of which there are too many to name here.

Hashimoto's Thyroiditis - an AI disorder in which the body attacks the thyroid gland, generally causing it to be under active.

Grave’s disease - an AI disorder in which the body attacks the thyroid gland causing it to be enlarged and overactive.

Fibromyalgia - the immune system attacks muscle and connective tissues in the body.

Celiac disease - the small intestines are attacked due to a reaction to consuming wheat gluten.

Multiple Sclerosis (MS) - the immune system attacks the nerves in the brain and spinal chord.

Type 1 Diabetes - insulin producing cells in the pancreas are attacked

Chrons Disease - the entire gastrointestinal tract can be affected

Rheumatoid Arthritis - the immune system attacks the joints, causing inflammation and pain.

SLE, Systemic Lupus Erythematosus - a chronic disorder where the body can attack almost anything from skin and hair cells, joints, to the liver, brain and kidneys.

So why are there so many of these types of diseases and why are they so prevalent? The answer is unknown really. Many will say it is genetics, but I tend to think it is much more environmental with genetic predispositions. Either way, there is a reason this healthy chick finds this to be an important topic. I myself have lived with an auto immune disease for the last 6 years. The first year was very difficult for me and I struggled a lot. But I knew that I was not going to be happy living the rest of my life this way and that I didn't want to take medication everyday for the rest of my life. What further complications would that entail? I knew it was time to find some other answers, and I did. I made a lot of changes in my diet and I immediately got better. Eventually I was able to wean off the medication i was on, and after four years I haven’t looked back.

It can be difficult to make so many changes in your diet and stick with them for life, but when you do, you can see that the healing power of food is quite amazing. It isn’t just about what you put into your body, but also what you don’t. However, every disease and person harboring it are different, so the answers for each of us will be different. I found what worked for me, and you can too. If you are a person living with and battling an auto immune disease, you will have to find what works for you, but there are a few things you can do to start the healing process. The root of all disease is inflammation, and by avoiding things that cause or contribute to inflammation, you can reduce symptoms almost immediately.

Start with these five tips:

1. Avoid refined sugars - Sugar increases fluid retention in the body and suppresses the immune system. The digestion of refined sugars creates deficiencies of other nutrients in the body that we need for optimal health.
2. Avoid processed foods - Like refined sugars, other refined and processed foods are foreign to our bodies and wreak havoc on our digestive systems, throwing the entire body out of balance. Consuming them causes deficiencies and inflammation and feeds cravings.
3. Limit salt - Salt intake causes water retention leading to inflammation.
4. Limit caffeine intake - Caffeine in excess can inhibit nutrient absorption, suppress immunity and cause sugar cravings. One cup a day is a good rule of thumb.
5. Eat organic meats, cheeses and eggs - Pesticides and antibiotics found in factory farmed meats create extra work for the immune system to process. These chemicals accumulate in our tissues, creating inflammation and making us more susceptible to disease and illness.

Our bodies need lots of nutrients in order to heal and get well. Avoiding the above culprits and consuming high density, fresh fruits, vegetables and whole grains will help get the body back on track.

As a holistic health counselor I specialize in working with those suffering from auto-immune disorders to help them improve their quality of life. If you or someone you know is living with an AI disease and would like a free consultation with me for more information, please email me at 3healthychicks@gmail.com.

Keep it fresh!
- Jill

Sivananda Ashram

Serve. Love. Give. Purify. Meditate. Realize.
I've finally been able to upload my pictures from my beautiful trip to the Sivananda ashram in Paradise Island, Bahamas. It was one of the best trips I've ever been on and I look forward to visiting there time and time again. Please check out my pictures here to see more of the ashram (make sure to press slideshow, then click on show details to read my comments).

About a decade ago, I was blessed to have a yoga teacher at FIT who was Sivananda certified and she introduced me to this lovely philosophy. Living in the city then, I was literally a few blocks away from the Sivananda center on 24th st. so I was fortunate enough to frequent there often for yoga classes and vegetarian meals. It's the one philosophy of yoga I feel most connected with. My Sivananda book that I purchased back in my NYC days has been my bible still to this day.

Sivananda yoga focuses on the 5 points of yoga:
1. Proper exercise (asanas)
2. Proper breathing (pranayama)
3. Proper relaxation (savasana)
4. Proper diet (vegetarian)
5. Positive thinking (vedanta) & meditation (dhyana)

I booked my trip to the Sivananda ashram for 10 days of relaxation, reflection and studying and I was able to do all of that. I filled a whole journal of thoughts and read 3 books! It was exactly what I needed. I practiced yoga 4 hours each day (2 hour class in the morning, 2 hour class in evening) on docks looking out to the water. There was beauty everywhere. I feel stronger than ever and completely blissed out from the whole experience. It reminded me of my love for yoga but I totally did NOT want to come home!

The food was definitely one of the highlights of staying there. Awesome sattvic (pure, clean and wholesome) vegetarian food was served two times a day and I always ate looking out at the water.

Towards the end, Mother Mayatitananda came to give a 3 day course on Living Ahimsa. She initiated us with a vow of ahimsa, a sanskrit word which translates to nonviolence through your thoughts, speech and actions towards all living beings. As a yogi, I have practiced ahimsa for years, but I am human so my thoughts and speech still need a lot of work! I'm excited for this vow and am confident that I can stick to it as best as I can. Being in Mother's presence is always a blessing. Meditating with her was so powerful and the fact that I was able to catch this course in Paradise Islands was so amazing!

Please check out my pictures when you have a chance. I would love to share the beauty I experienced with you!

Om Namah Shivaya-

Keep it fresh!
- Lauren

Healthy Chick Melodies - Broken Social Scene

The past few months have been ridiculous as far as good music goes. I've had to refrain myself from writing a few reviews on some new albums and remind myself that this blog is for health and wellness...music is only allowed here and there! But I'm just as passionate about my love for music as I am for my love of food, health and yoga, so it all works out, right?!

Without going into details, Local Native's latest album, Gorilla Manor, has completely rocked my world. By far the best album of 2010 thus far. Can't say enough about it. The Morning Bender's, Big Echo, another amazing album that I get excited about each time it comes up on my playlist. MGMT's, Congratulations, has me completely googly-eyed in love. Those boys have totally blown me away with this album. I was not expecting their sophomore album to be this good! The National also just released their new album, High Violet. I'm excited to give it a listen!

Anyway, I have anxiously been awaiting another Broken Social Scene album, and it's finally here! Just as I had hoped, its as amazing as ever.

What this Healthy Chick is listening to...NOW!:
Broken Social Scene's NEW album, Forgiveness Rock Record. Broken Social Scene is my favorite multi-member indie collective band. There are 6 band members with some superstar guest contributors (what makes BSS soooo great!) on this go-round! And more exciting news, BSS just announced that they will be releasing EP (8 tracks!) for this album called Lo-Fi for the Dividing Nights in May. Yay!!!

A few months back my girlfriend and I were able to score tickets for us to see Broken Social Scene in May. They will be playing at Webster Hall next week. We are SO excited and hoping that some of their guests will make some appearances!!! Tonight I'll be seeing Frightened Rabbit (they also just released a new album which is ridiculous) as well as Yeasayer next week!!! So many great shows and its only Spring!

A few of the yummy songs on this album that I'm loving this very moment are "Sweetest Kill," "All to All," "Texico Bitches," " Forced to Love," and "World Sick." If you want a song from Forgiveness Rock Record, shoot me an email @ lauren@centeryourhealth.net with the subject: Send me BSS! and I will surprise you with a song or two!!

What are you listening to right now? I'd love to hear, please share below!

Keep it fresh!
- Lauren

I am a Doula

Last week I spent 3 days training with film maker, author and doula Debra Pascali-Bonaro and 21 amazing women from Northern Jersey and CT for my DONA training. I have been trying to figure out how to put this experience into words...and it isn't easy. I am a doula, a 'woman's servant' a trained professional who brings emotional and physical support to a birthing woman. I am her personal advocate and her stability.

I would love to come up with my own words for this experience but I still can't wrap my brain around it. The best I can do for now is repost a beautiful entry by Nicole Deelah from Bellies and Babies.

"I don’t practice medicine; I don’t do medical exams or perform medical tasks. I am in the business of support, education, and natural, normal birth.

I believe that childbirth is a natural and normal event. Variations in birth do occur; but, with proper support and advocacy, even those variations can be looked upon as satisfying and empowering events. I am an advocate of natural childbirth, but work to empower women to make their own educated decisions regarding labor and birth. I firmly practice the advocacy of informed choice.

Pregnancy and childbirth is a time when women can be motivated or de-motivated to fulfilling their roles as strong, capable and competent individuals, which then translates into their mothering roles after birth. The difference often lies in how they are treated during their pregnancy and birthing time.

Empowering women with options and support enables them to take ownership for their healthcare and their bodies, which, later, gives them the confidence to take responsibility as mothers. A doula-relationship allows for that mental and emotional wellbeing while also freeing the medical professional to focus solely on the physical wellbeing. This holistic approach to pregnancy and birth has been proven to be the safest and most satisfactory approach for all involved.

I believe that a doula can help a woman to reclaim the beauty, strength, and humble respect of the rite of passage to motherhood called childbirth."

I couldn't have found better words...not yet anyway. I have wanted to take the DONA training for many years, I knew that it was the perfect addition to my health coaching and my yoga training...yet I wasn't sure if I actually wanted to be a doula. Now I know that my instinct was right. I needed this training to round out my training, experience and vision of where I am going. Being a doula will be one aspect of my practice and it will bring so much more to my coaching and teaching.

I can't begin to express the gratitude I have for Debra and my fellow trainees for reminding me of this light and inner power.

Keep it Fresh!

~Terra

Welcome Home!!

Welcome home to Lauren who just got home from 10 days at the Sivananda Yoga Ashram in Paradise Island, Bahamas. We can't wait to hear all about your trip!!!

xoxoxo

Terra & Jill

It's all Happening!!!

See those butterflies?? They're dancing around in my belly right now.

Today is my last official day in the corporate world. This may sound glib, but I would be lying if I said I was sad or anything less than excited. Actually, I can't even sit still as I wait for IT to come and check me out so I can leave. I want to jump up and down, dance and shout out to the sunshine. Today has finally come!!

While I can't wait to leave, I am grateful to have had the opportunity to work in corporate pharma. It showed me my path first hand. It taught me that I am an anomaly for not filling prescriptions and popping pills and I shouldn't be weird because of this! I am not sure my path would be so clearly lit if I hadn't had an insider's view. It helped me to clearly define my views, opinions, ethics and morals regarding health and medicine. These clear definitions will allow me to move forward and clearly advocate change in maternal health, birth and parenting whether that is through organizations such as the New Jersey Coalition for Vaccination Choice or Amnesty International.

Each day the universe opens a new door for me to step through and each day I feel more empowered to make a difference in people's lives. I spent the last three days training with filmmaker, author, doula and extraordinary woman, Debra Pascali-Bonaro of Mother Love Doulas and 21 other amazing women. It was transforming to say the least...and exactly the energy and inspiration I needed to get through my last week of corporate work. (3 days off in your last 5 isn't too shabby!).

I will update the blog on this training soon, but for right now, I am simply going to celebrate.
Om Shanti Shanti Shanti!

Keep it Fresh!
~ Terra

What is "Going Raw?"

Sure, you might feel like you're being healthy when you order a nutritious salad (meaning: not a pile of iceberg lettuce saturated in creamy, fatty dressing, but actually vegetables), but would you want to commit to eating all raw food, all the time? The raw food movement, sometimes called the Live Food movement, is focused on eating only raw and unprocessed foods, often organically grown. Although many are only familiar with the vegan version of this movement, there are vegetarians (lacto-ovo and others), as well as omnivores who participate. A smaller component of the movement actually promotes a carnivorous (only animal product) diet. Similarly, fruitarians- those who try to only eat fruit- are a part of the raw food movement.

One of the main tenets of the belief that raw food is better lies in the loss of nutrients through cooking or processing food. While this is certainly true to a very large degree, it does not hold across the board. A more holistic approach might be to look at each food individually to determine whether it should be eaten raw, slightly cooked, or thoroughly cooked. As with most things in life, knowledge is power.

For some foods, scientists have discovered that light steaming actually makes nutrients available in food that the body would not otherwise be able to digest- broccoli is one such food. If the focus is truly bio-availability, then knowing that the nutrients in spinach are most readily absorbed by the body when it is lightly steamed and eaten with vinegar makes it hard to argue for eating spinach raw. With both of these foods, overcooking leads to a loss of nutrients, so attention paid to each individual food will allow you to gain the most nutrients from them. Likewise, freezing blueberries unlocks many of their antioxidant properties - increasing their health benefits, which is what exploring healthy diets is all about.

So, is raw right for everyone? Probably not. Is raw right for you? Maybe....you never really know until you try it. What it all boils down to is bioindividuality. What works wonders for one person may not for the next. You simply have to experiment to find out. Stay tuned for some updates from Jill on going raw. While I go vegan for 21 days for our Vegan Challenge group starting April 26, 2010, as an experienced vegan, Jill is going to take it one step further and go raw.

We'll be sure to keep you updated on our highs (and lows)!

Keep it Fresh!

~ Terra

Juice Fasting 101 (Part II)

Hopefully by now you have had a chance to research some juicers (link to previous post) and experiment with some concoctions. So now you are ready to try your hand at effectively juice fasting. Again, I do not recommend anyone enter a prolonged fast or without first consulting a professional.

What to do:
Prep - First of all, its not a good idea to enter a fast after days of drinking and eating whatever you want, so you should take a day or two to eat cleanly first before fasting. This will start detoxifying the body and reduce cravings, making fasting easier. This means fresh fruits and veggies, whole grains, and other whole foods. Avoid processed and refined foods.

The fast - Depending on how you feel, you can fast for up to 5 days. I recommend 3-5 days. Three should be sufficient for cleansing, but 5 days might be too much for a beginner. Generally the first two days are the most difficult. You will feel sluggish and hungry as your body adjusts and rids its self of toxins. Usually things get easier on day three. Your energy levels will return to normal and your hunger will subside.

You have two options when it comes to detoxing: 1) All out fast - liquids only, including juices, water and tea. Look for herbal teas that promote detoxing or aid fasting like Yogi detox or healthy fasting tea or Guayaki yerba mate teas. You can steep them with fresh ginger root, cinnamon or turmeric to add flavor and other help reduce inflammation. 2) Evening meals - you can juice in the morning and afternoon and have a small meal of raw fruits/veggies in the evening. This one you can do for 5-7 days. Either way you will be avoiding all processed and refined foods. Soy, wheat, caffeine and sugar should be avoided as well.

If you choose option 2 and want to do small meals in the evenings, i suggest drinking broths or eating blended or pureed vegetables. It will be easier on the digestive system and will allow your body to assimilate the nutrients easier, without the added burden of breaking things down.

Broths- if you drink broths, make your own so that you don’t have all the sodium of store bought varieties. You can make a big pot before you start your fast and reheat as needed. Boil some water and throw in whatever nutrient dense veggies you have lying around (carrots, cabbage, greens, onions, just things that will add flavor and nutrients). Adding seaweeds and dried mushrooms are a really good way to add lots of minerals and nutrients to the water, I highly recommend it. Again, you can add fresh ginger, tumeric, cayenne, etc. to help ease digestion and reduce inflammation. You can boil/simmer for an hour or so.. long enough so that all the nutrients from the veggies seep into the water, but not too long that you kill them off. You can leave the remaining veggies in the soup or remove and puree them and use just the broth.

Blending - Throw some banana, greens, avocado, mango, etc in a blender and have a smoothie meal. Or boil some veggies and puree them and heat it up for a delicious soup. Otherwise stick to raw or lightly cooked fresh vegetables such as salad with squeezed lemon juice or steamed veggies and whole grains.


Breaking Fast - You will definitely want to take 2-3 days to eat cleanly again when you reintroduce food, eating mostly fresh fruits and vegetables. Raw is good, but can be difficult on the digestive system so if you weren’t following option 2 already, you can now start to reintroduce raw foods with some blended drinks or pureed soups if youd like. Again, stick to lightly cooked or raw veggies (steamed or blanched) for meals and slowly add in some whole grains and beans (preferably soaked over night to ease digestion), but continue to avoid processed foods, soy, wheat, sugar and caffeine until you feel you are fully detoxed.

The thing to remember most of all is that you do not have to fast to reap the benefits of juicing. Drinking green juices everyday can help improve your overall health and well being! Feel free to post your favorite concoctions in the comments section!

Keep it Fresh!
~Jill

Friday Friend Shout Out: The Jersey Shore Wellness Network

Today's Friday Friend Shout Out goes to Carrie Holmes founder and director of The Jersey Shore Wellness Network. The mission of the Jersey Shore Wellness Network is to create and promote a collaborative community of wellness providers and businesses committed to providing discounted products and services that facilitate and support growth in the multiple dimensions of wellness: physical, mental, emotional, spiritual, social, and environmental.

The goal of the Jersey Shore Wellness Network is to give people access to top quality wellness products and services at an affordable price. - Who doesn't love that?? JSWN knows that wellness is more than simply buying organic or taking a yoga class. It's a lifestyle choice. JSWN was created to help and support people making the wellness transition by offering a network of providers who offer discounts on healthy products and services. Everyone wants to save money and everyone should make the transition to a healthier lifestyle.

3 Healthy Chicks think this is awesome and would like to welcome the Jersey Shore Wellness Network to our community. You're doing great things and we thank you!

To learn more about JSWN, click here.

Keep it Fresh!
~Terra

We all scream for ice cream!

The warm weather and the upcoming 21-day vegan challenge that Terra and some of our readers are taking on, has me thinking about none other than ice cream! As a vegan myself, people always ask me what foods I miss most, and my answer usually involves ice cream. Who doesn’t love ice cream? Before my vegan and healthy chick days I used to live on chocolate peanut butter ice cream, so on occasion I still reminisce about that hunk of fake peanut butter that I would dig out from the middle of the carton! And there is something about spring and summer at the jersey shore that makes you want to indulge in some cold creamy yumminess.

So what’s an ice cream loving, healthy vegan girl to do? Well, to be honest I have, and do on occasion reach for the soy varieties in the super market freezers. But, with all the soy, refined sugars and other unrecognizable ingredients, these are no healthier than the real thing. But have no fear, there are dairy-free, vegan alternatives that are actually good for you and have this healthy chicks seal of approval.

Coconut Milk Ice Creams - There are now a few non-dairy ice creams that are made from coconut milk versus soy. The thing that I like about these is that many (but not all!) of these are free of refined sugars and chemicals. Look for varieties that have as natural and as few ingredients as possible. My favorite is Luna & Larry’s Organic Coconut Bliss. This line is not only dairy free, but gluten free and sweetened with agave. Try the coffee, naked coconut or chocolate peanut butter! Purely Decadent makes a line of coconut milk ice creams as well that are equally as delicious, however some flavors are made with more natural ingredients than others, so be sure to read your labels!

Sorbet - While sorbet doesn’t exactly have the creamy texture of ice cream, I feel like it is a nice alternative, and the fresh frozen fruit can be really refreshing during those hot summer months. My favorite is Ciao Bella, made from simply fruit and organic cane juice. The coconut is probably the closest to an ice cream texture, but the raspberry and mango are also delicious! (Ciao Bella also makes a line of gelato made from dairy, so be sure to read your labels!!)

Raw Ice Creams - Raw ice creams are a bit more difficult to find, and will cost you a pretty penny, but on a rare occasion are definitely worth it! Raw means that it is made from completely unprocessed and uncooked ingredients. These dairy and gluten free ice creams are almost always organic and usually made from things like raw cashew cream, agave and raw coconut. Look for these at your local health food stores. If you are lucky enough to live in the big apple, vegan and raw restaurant Pure Food and Wine makes a line called One Lucky Duck. If you feel like dining there, order the hot fudge sundae (all raw).. it is the most amazing thing I have ever eaten!

Make Your Own - This is something I do often. Its cheap, its easy, its quick and its probably the healthiest option. Plus it saves me from throwing away and wasting fruit that is on its way out. Here’s what you do: keep a handful of bananas in your freezer. (Make sure to peel them first, then throw them in a zip lock bag.) I also usually keep some frozen berries, mango or pineapple in there too. Cut up one or two frozen bananas and throw them in a blender with a splash of water, coconut milk, soy milk, rice milk.. or whatever non dairy milk you prefer. Don’t add too much liquid though, cause you will end up with a smoothie and you want an ice cream consistency. You can throw in anything else you’d like to add some flavor - other frozen fruits, coconut, nut butters, etc. You can also add a little agave or other natural sweetener if you’d like. Blend till the desired consistency and voila!, homemade vegan “ice cream”. Another option is to just puree some fruit (fresh or frozen) and then pour it into ice trays or plastic cups with a popsicle stick and freeze. Instant homemade ice pops!


Chocolate Banana Peanut Butter “Ice Cream”
1 Frozen banana
Splash or two of unsweetened almond milk
1Tbspn of all natural peanut butter (raw almond butter can be used too!)
1Tbspn of raw cacao powder
1 Tsp agave

Add all ingredients to a blender or food process and blend til desired consistency! Add some optional topping: ground nuts, ground flax or dried coconut!

All of these options are great for the vegan and non-vegan alike. What’s most important is that they are healthier versions of the real thing, so we can indulge this summer (and who am I kidding, all year round) without feeling guilty! Feel free to leave a comment with your favorites!

Keep it Fresh!
~Jill

Spring Cleaning

You can clutch the past so tightly to your chest that it leaves your arms too full to embrace the present.

-Jan Glidewell

People like “stuff”. We tend to hold onto it year after year. We save and stock up on things that we don’t know what to do with anymore. Maybe we keep things because they hold precious memories of days gone by, or they remind us of our parents, grandparents, past loves or childhood. To part with these precious possessions seems out of the question. A wise mentor, Katie Graham once told me you have to throw out your holy socks to make room for the new. There's a lot to that metaphor.

I never knew how much I had that I didn't need until recently. Since Cheybees passed, I have been living between two apartments. The majority of my belongings are in the old home I shared with Cheybees and my housemate Tatum while the stuff I use daily is in my new home with Stephen. I really never knew how much I had that I didn't need until this experience. This realization has been a blessing. I now know what I require and what is actually excess. Excess is going to be sold at an upcoming yard sale and anything that doesn't sell is going to be donated. I am clean-sweeping the excess in my life and making room for my happy and healthy future! Clearing your space annually, otherwise known as spring cleaning is a great way to say goodbye to your past and refreshen and revitalize your life. With the birth of spring, it's time to welcome the new energy of your happy, healthy future!

For good mental and physical health, we actually have two “houses” that need to be spring-cleaned: our physical homes and our physical bodies. Just as we accumulate “stuff”-in my world it's old Yoga Journals, ticket stubs, clothes and chotchkies that I really don't need, - our bodies also accumulate old food residues and toxins that need to be cleaned out.

To spring clean your body, give it a break from rich and complicated foods by either cleansing or fasting for a short period of time. Cleansing means paring down your food to just simple fruits and vegetables, lots of water and perhaps whole grains. Fasting means limiting most foods and drinking lots of water, fresh vegetable and fruit juices, teas and soups. Without much energy going toward digestion, more energy is available to the rest of your body and mind. Cleansing and fasting can sharpen your concentration, help you gain insight and promote spiritual awareness. It can also bring improved immune function and better digestion.

While you’re cleaning out your body and home, don’t forget to spring-clean your heart. Throw away negative thought patterns and habits you’ve been harboring that no longer serve you. If your heart and mind are cluttered, there is no room for life’s gifts and surprises to enter. A clean, open heart will allow you to receive all the good that awaits you each and every day.

Keep it Fresh! ~Terra

Eating for Fertility - Part II

In Eating for Fertility Part I, I explored the connection between aphrodisiacs and fertility. Now lets really dig into fertility health. What you put in your mouth before conception is just as important as after! Preconception health awareness should start 6 months to one year before conception. And this should include both parents. That's right guys, you have responsibility in fertility health too! As many as one in six couples will experience fertility problems within the first year trying to conceive. However, the odds of conception can be increased by making a few nutritional and lifestyle changes.

There are two basic tenants of fertility health: the removal of toxins and the infusion of nutrients. Environmental toxins include additives and preservatives in our food, toxins in household cleaning products as well as the products we use to clean our bodies and guilty pleasures such as alcohol, tobacco and caffeine.

The good news is that simple changes in your diet can boost your fertility and bring your body into top baby making shape. Diets of both men and women trying to conceive (TTC) should be high in folic acid, vitamin D, vitamin E and zinc. It's also very important both parents eat clean, organic foods free from pesticides, fungicides, additives and preservatives. Men and women eating for fertility should incorporate the following foods into their diet:

Whole Grains - whole grains such as brown rice, quinoa, and oats are good for insulin function. Refined grains (bleached white rice, flour and pasta) should be avoided as they cause insulin spikes which can affect estrogen levels.

Dark Leafy Greens - greens such as spinach, kale, swiss chard and conifers such as broccoli, cauliflower and rabe are high in folate which is important for conception and fetal development.

Protein - vegetarian protein from sources like beans, peas, legumes and nuts are high in iron and preferred to animal protein. You don't need to become a vegetarian, but meat should be limited to small occasional portions.

Good Fats- omit trans fats and saturated fats from your diet, but include monounsaturated and polyunsaturated fats and omega-3 fatty acids. These will reduce inflammation and any insulin sensitivity. They can be found in avocados, nuts, chia seeds and salmon.

Organic Produce - fresh organic fruits and vegetables are packed with antioxidants that will promote general and fertility health. Many fruits such as citrus, oranges, strawberries (and green leafy vegetables) are high in folate.

Ok, so for the average healthy conscious person the above list seems pretty much like a no brainer, right? Yeah, that's a great first step. Taking a conscious approach to fertility simply by adjusting your diet and lifestyle will increase your chances of conception. Removing environmental toxins, and making positive, organic food choices has been shown to increase the chances of having a healthy, happy, comfortable pregnancy, a positive and safe birth with little or no intervention, a shorter postpartum recovery period and a baby who is healthy and present.

So what else? There's got to be more, right? You guessed it! Super foods! That's what else! If you're not sure what super foods are, you can catch up here. If you want the cliffs notes, super foods are nutrient dense foods that have an abundance of minerals, vitamins and antioxidants. In Eating for Fertility III, I'll dig into super foods and fertility. Super foods for super baby making! Stay tuned!

Keep it Fresh!
~Terra

Juice Fasting 101 (Part I)

As most of you know, I spent the last few months living in Kigali, Rwanda. I am back on U.S. soil now, just in time for some warm weather, and despite my lack of blogging, I am still alive, well and keeping it fresh with 3HC!

The warm weather often brings a desire for some spring cleaning, and from time to time, no matter how healthy we are or how well we think we are doing in our day to day wellness, lets face it, we all get to a point where we could use a little cleansing to reboot our systems. Let me preface this by saying that myself and 3HC do not recommend anyone fasting without consulting a professional first, but that being said, I, on occasion love to detox my body (and mind) by doing a short juice fast. You may have considered it as well. Maybe you are feeling sluggish, want to jump start a weight loss plan or rid your body of disease and inflammation... whatever the reason, a good juice fast can set you back on track when done correctly.

Drinking green juices daily is a great way to increase absorption of high density nutrients into your system while purifying your blood and cleaning out the digestive tract. But eliminating cooked, processed and refined foods during a juice fast gives your digestive system a break, allowing the body to heal and detoxify.

So what do you need to know before getting started? Well lets start with the basics....

You will need a juicer, or if you are lucky a really good neighborhood juice bar. If you are considering investing in a juicer there are a few things to know. There are two types of juicers: masticating and extracting/centrifugal.

Masticating juicers extract most of the juice by “chewing” the vegetables and fruits with tiny blades that act like teeth, leaving more of the fiber and nutrients in tact. The pulp is then squeezed of any remaining juice before being discarded.

Extracting, or centrifugal, juicers grate the veggies and fruits and then strains out (extracts) the juices by force. This type of juicer is more common, and usually more affordable, but tends to yield less juice when it comes to leafy greens and grasses and often a lot of juice is wasted as it is not very effective in extracting all the moisture from the pulp.

Masticating juicers (which come in single or twin gear) can be costly, but can be more versatile. My champion commercial juicer can juice wheatgrass and grind nuts into butters as well! Clearly finding the juicer that is right for you can be tricky, but rest assured that you will reap the benefits of juicing from whatever you choose.

So now you have a juicer, what you need next is something to put in it! You can juice a variety of fresh vegetables and fruits, but be sure to buy organic! It will be difficult to detox when you are ingesting pesticides and chemicals. Also, the fresher the produce, the better.. the more alive and packed with nutrients and vitamins/minerals it will be, and loading up on those is the goal here!


Good things to juice when fasting:

GREENS!!- Spinach, kale, swiss chard, beet greens, dandelion, parsley... whatever, as long as its dark and leafy green/red! Leafy green veggies are great for purifying the blood, getting rid of toxic chemicals, cleaning out the liver, kidneys and lungs, improving immunity, circulation and digestion and are full of vitamins, nutrients, and minerals. They also have a light and uplifting energy, which will help in the first two days of fasting when there is a tendancy to feel sluggish.

Beets,carrots and apples - The sweetness will help counteract the bitterness of the raw greens. I like using green apples because they are less sweet but you will need a little bit of natural sugar from fruits and sweet veggies to keep energy levels up. Don’t forget to use the greens from the beets and carrots too!!

Cucumbers and celery - the water content in these vegetables often aid in pushing other denser vegetables through the juicer.

Lemon - The citrus fruit is a good dieuretic, helpful for cleaning out the digestive system.

Fresh ginger - Ginger will help boost the immune system and reduce inflammation.

Wheatgrass - Full of essential enzymes, amino acids and alkalizing minerals that help fight free radicals, cleansing the blood, organs and gastrointestinal tract. (Note: wheat grass does not contain gluten, so is safe for the gluten-free)

Cayenne pepper - Adding a pinch or two of cayenne to your juice can help get the digestive system and metabolism moving.

This should be enough information to get you started. Start practicing your juicing skills, experimenting with recipes and warming up the juicer, then stay tuned for part II of Juice Fasting 101 to learn how to safely and effectively detox and juice while fasting!

Keep it Fresh!
~Jill

Gallbladder Flush

Ok, so this isn't the most pleasant of posts, but I think it's important to talk a bit about. This past week I did my first gallbladder flush. This was a natural way to effectively and painlessly remove from the gallbladder and liver, most stones, gravel, crystals, debris and residues that hinder our body's detoxification and healing. My doctor recommended the flush for me, and I'm really glad I did it.

I did this procedure at home, over 24 hours, using ingredients from a local food store - for no more than $10.00. It is non-toxic, fast acting and had NO side effects. I feel absolutely great and plan to do this flush each Spring from now on. I easily flushed out a few hundred gallstones. The picture to the right (these are not mine, but are exactly what they looked like and were the size), is what was flushing from my gallbladder. To think hundreds of these stones (because I could do the flush a few more times and still keep going, that's how many there are!) are building up in our systems...I'm sorry, to me, that is just gross! I want them out!

Benefits of a flush
The gallbladder is very important to the digestive process. The gallbladder collects and concentrates the bile that your liver produces, and then releases it into your stomach when it is needed. Sometimes, however, problems occur within the gallbladder. Gallstones are one of the most common, and most painful, ailments. Although physicians regularly suggest gallbladder surgery, and hence the removal of the gallbladder, as treatment, sometimes a gallbladder cleanse can be just as effective. A gallbladder cleansing protocol can help flush out and eliminate the gallstones that are causing pain, as well as help eliminate the problems that can come with them. In addition, your general health can be improved, since the removal of gallstones can help your overall digestion.

Have you done a gallbladder flush? If so, please share your experience below. My flush was from the Ayurvedic Dr. John Douillard at LifeSpa and I totally recommend it! Let me know if you have any questions.

Keep it fresh!
- Lauren

Growing Your Own Sprouts!

I recently shared how to grow your own Sprouts in my Sprouting Wellness newsletter. The little article got such great reviews, I thought I would share it here! If my newsletter or this blog post prompted you to try growing your own sprouts, sent us an email so we can share it on the blog!

Growing Your Own Sprouts....

Bean Sprouts. I love them. While they're mostly used in Asian cuisine, given their nutritional value I would like to advocate for their consumption in all cuisines including homemade soups and salads. Mung Bean Sprouts are power packed with pure forms of vitamins A, B, C, and E, in addition to an assortment of minerals including Calcium, Iron, and Potassium. One cup of mung bean sprouts contains only approximately 30 calories, 3 grams of protein, only 6 carbohydrates, and only .2 grams of fat. Sprouts also contain a high source of fiber, are easily digestible and contain a high concentration of enzymes facilitating the digestive process. Mung bean sprouts have a delightful crunch and mild flavor, which makes for an enjoyable snack experience, and are a welcome addition to many meals as an accompaniment or ingredient. While mung bean sprouts are available year round in the grocery store, it's less expensive to grow them yourself!!

Growing sprouts in a jar

The easiest method is to grow sprouts in a glass canning jar. I have a collection of antique blue ball mason jars that I like to use. Any size jar will do. Sprouts need fresh air, cover the top of the jar with muslin, cheese cloth or nylon mesh screen and secure with a rubber band.

Step One: Soaking

For a quart-sized jar, put 1 ½ to 2 tablespoons of small seeds (up to 1 cup if using larger seeds like green peas or garbanzo) in the sprouting jar. Cover top of jar with cloth or sprouting lid and rinse the seeds in warm (not hot) water. Drain and refill so that water is about an inch above the seeds. Let the seeds soak 8-12 hours (overnight). Protect from light by covering with a dish towel or placing in a cupboard.

Step Two: Rinsing

Rinse 2 to 3 times per day for 2 to 3 days. After thoroughly draining the rinse water, lay the jar on its side to spread out the seeds. Do not expose to light. After 2 to 3 days the sprouts should be filling up the jar.

Step Three: Removing Hulls

After 2 to 3 days the sprouts will have thrown off their hulls. To remove the hulls, place the sprouts in a bowl and run cool water over them. Most of the hulls will either float to the top or sink to the bottom making them easy to remove. (Note: not all seeds have hulls.)

Step Four: Harvesting

Rinse sprouts in cool water and remove any remaining hulls. Drain in a colander but do not allow the sprouts to dry out. Place in an air-tight bag leaving room for air circulation. If your sprouts need to develop chlorophyll or carotene there is one final step. (The seed package directions should tell you whether greening is necessary.)

Step Five: Greening

Once the hulls are removed, place the sprouts back into the sprouting jar or into a clear plastic airtight bag. Put the sprouts in indirect sunlight. It takes about a day for the chlorophyll and carotenes to develop. Once the sprouts are ready rinse, drain, and eat, or refrigerate.

Storing:

Sprouts will keep for about a week in the refrigerator if you rinse them once every day or two. Be sure to keep the sprouts from freezing as they are frost sensitive.

Seeds are easy to store. Put them an a glass jar with an air-tight lid and keep them in a cool, dark storage area. They will keep for a year or more.

Happy Sprouting!!
Keep it Fresh!
~Terra

Are You Thinking About It?

We're just finishing up the details for our 21 Day Vegan Challenge coming up on April 27th. If you want to try a new way of eating, if your curious about what being vegan is all about, or if your like me and just want to see if you can.

When you sign up for the challenge you will receive a weekly shopping list, menu and recipe options and we will have weekly conference calls for support and questions!

Let's see if I can once again give up my incredible, edible egg (and bread and cheese and ice cream)....

Comment below to join!

Sign up for our newsletter here.

Keep it Fresh!

~Terra

Greening Your Smoothies

Greens are everywhere - power greens, supergreens, fresh greens, wheatgrass shots ...but what are you supposed to do with them? Greens can be a little bit overwhelming when you're first trying to incorporate them into your diet. People always ask me how to add them and what to do to make them taste good. The first thing I look to when answering this question is my Blendtech!

Adding greens to your favorite fruit smoothie is a fabulous way to get the power packed nutrients that greens offer. If you didn't read Lauren's post, 10 Reasons to Eat Your Greens, go dot it now! Now I know, the color that greens turn smoothies can be a bit off putting. Most of us aren't used to drinking something that looks like toxic sludge or worse, something bright green *gasp!* - it looks like slime, not food!! Well, it is food...and it's food that's great for you. My simple advice, get over it! And if you just can't get over it, do what my boyfriend Stephen does, drink it with your eyes closed.

Ok, so now you're going to take the green smoothie plunge, but you're not sure how. Well, it's super easy! You can start by adding fresh greens to your smoothie or a super greens supplement. If you're adding fresh greens, the ratio for a green smoothie should be 60% fruit and 40% greens (collard, spinach, mustard, kale, or swiss, green or red chard). You really can't make a mistake, more fruit, less greens and add your favorite liquid and blend. I often use coconut water or just plain water. Sometimes I use fruit juice, but this does up the calorie content of the smoothie. I also like to add my own nutritional boosts to the smoothie like maca powder, acai (pronounced ah-sa-eeee, which is available in the freezer section at Whole Foods or your local health foods store. I usually choose the sugar free acai), flax oil, hemp seeds or almonds. You can add a little honey or agave for sweetness.

You can find a number of fabulous supergreens in Whole Foods or your favorite health foods store. They range from froze wheatgrass shots to powdered supplements. When buying supergreens supplements it's important to choose organic. Supergreens are super concentrated which means, if they're not organic, you're also going to get super concentrated pesticides- yuck!! I use Green Magma Barley Grass Juice Powder or Pure Synergy.

There really isn't a specific green smoothie recipe to follow, it's kind of like a stew, a little of this and a little of that to suit your tastes. Just experiment and see what works for you!.

Terra's Favorite Green Smoothie

1/2 c. Diced Mango

1/2 c. Diced pineapple

Coconut water

1 Frozen Wheatgrass Shot

1 tbsp of Green Magma Barley Grass Juice Powder

Put it all in the blender and blend! This smoothie will come out electric green with a sweet tang because of the mango and pineapple. It's my favorite!!

Keep it Fresh!

~ Terra

Connection to the Universe through Om

What's up with Om anyway?

Om (pronounced "aum") is a mantra, vibration or vocalization often chanted 3 times at the beginning and 3 times at the end of a yoga class. But what does that chant mean? "Om" is actually a very simple sound with a complex meaning. It represents the whole universe in just one syllable. Chanting om at the beginning of class unifies the people in the class together as one. This fusion is symbolic of the union of mind, body and spirit that happens during your yoga practice. Knowing the background of this sacred syllable will help you understand yoga even more, allowing you to delve deeper into your practice.

Om is one of the most chanted syllables in India. The sound is believed to have a profound effect on the mind, body, and surroundings of the person that speaks it. Somehow the ancient yogis knew what scientists today are telling us-that the entire universe is moving, with nothing ever solid or still. Everything in existence pulsates, creating a rhythmic vibration that the ancient yogis acknowledged with the sound of Om. We may not always be aware of this sound in our daily lives, but we can hear it in the sound of the waves on the shore, the rustling of autumn leaves, even the sound of the ocean inside a seashell.

Chanting Om allows us to recognize our experience as a reflection of how the whole universe moves-the rising and setting of the sun, the ebb and flow of the tides, the waves of our breath and the beating of our hearts. The sound of Om establishes us in universal movement, our practice and connecting us through our breath, self-awareness, and physical energy. As we chant "aaauuummm" at the beginning and ending of our practice, we begin to sense a bigger connection to the universe.

Keep it Fresh!

~ Terra

The Amazing Pineapple!

Pineapple. I am obsessed. Pineapple and mangoes are my favorite juicy fruits. It pains me to think about the carbon footprint required to transport these delicious tropical fruits from their warm homes to a rainy, cold Jersey Shore for me to enjoy. But I can't help it. I am addicted. I love tropical fruit! I will save the mango love for another time, this post is all about my prickly tangy sweet yellow love.

Not only is fresh pineapple juicy, delicious, and refreshing, but it is also very good for you. Pineapple belongs to the bromeliacea family Bromeliacae foods are named as such because they are packed with bromelian enzymes. Bromelian enzymes help the body balance and neutralize the fluids in the body, ensuring the body is neither too acidic nor too alkaline, it stimulates the pancreas to secrete hormones that aid in digestion and is also an anti-inflammatory. These awesome enzymes promote healing in the body and can only be found in fresh pineapple. The enzymes are destroyed during the canning process (heating/pasteurizing for preservation).

In addition to the bromelian enzymes, pineapples are packed with vitamin C, B1 (smaller amounts of B2, B3, B5 and B6) and it's a great source of manganese, copper, magnesium, potassium, beta-carotene, folic acid and even dietary fiber (that vitamin list makes pineapple a GREAT pre-conception food!). For a detailed nutritional analysis check this site.

Considering the globalization of this great big world of ours, pineapple is readily available throughout the United States 12 months of the year, even if you don't live in Hawaii. Many grocery stores such as Wegmans, Whole Foods and even Acme now neatly package fresh pineapple. If you don't want to pay extra for the convenience purchasing the full pineapple and cutting it yourself is a bit more economical.

When shopping for pineapple, choose one that is golden, heavy and smelling sweet. Be sure to check the bottom is free from decay or moldy spots. Cut off the crown of the pineapple, turn it upside down on a plate and leave it in the fridge a few hours before you plan to eat it. This allows the sweetness of the juice (at the bottom of the pineapple) to evenly distribute throughout the entire fruit. To store cut pineapple, keep it in an airtight container and let it soak in it's own juice. It should keep for up to 1 week.

Please note, pineapple is an extremely sweet fruit with high fructose levels. If you are in good health, pineapple should not pose a problem, however diabetics or those with blood sugar issues should consult their doctor.

I am off to eat some pineapple and plain Greek yogurt for breakfast. Yum!


Keep it Fresh!
~Terra

Living In the Moment...

I love the concept: We are a civilization of "human doings" not "human beings." Don't get me wrong; I'm probably busier than the average person, but as I move towards a life of truly following my bliss, I am more and more interested in slowing down, in enjoying each precious moment, in appreciating all that is profound in its simplicity. I do this by setting goals and visualizing exactly what I want. The big shift is that I enjoy each moment while I am moving towards my goal. I savory each juicy minute with my future in mind, not in control.

This year I had the opportunity to meet Bijan Anjomi, the author of an amazing book, Absolutely Effortless Prosperity. This book has changed my way of living and my life forever. Bijan helped me realize it's more enjoyable to enjoy the journey (toward the goal). Here are a few tips that may help you be present. Ways to pull yourself out of the past and future, places of residences preferred by the ego and to truly be present in the moment.

1. Each day, spend some time alone. Spend time in silence, meditation or even yoga. Time just sitting. Not reading, knitting, watching TV, talking, scratching, or sleeping. Just sitting. Not even thinking. As thoughts pop up, let them drift away, like clouds floating across the sky.

2. Each day, find something simple in your life that is beautiful, interesting, wondrous, or amazing. Like a spider web. Or a flower. Or the sun reflecting off a colorful bird. Or a sunset. Maybe the moon. A smile. Or the memory of your dog. Something that simply warms your heart. Living in gratitude makes every day better, and there is always something to be grateful for.

3. Each day, decide to listen completely in every conversation. Without second guessing the content you are expecting from the other person. Without finishing the sentences for him or her. Without already preparing your rebuttal to the anticipated conversation. Just listen. Listening is a rare skill these days. It takes practice, and is enhanced considerably by having a quiet, still mind.

4. Quit fighting "what is." Whatever is happening in the present moment is happening, whether or not you like it. It is as it is for now, so increase your level of contentment by accepting each moment as if you have chosen it. Of course, you can take actions to improve your life, but you can't change the present moment because it already is.

This way of being (not doing) takes a little getting used to, but once mastered, it will change your life dramatically. If you want to dive deeper into living in the moment, and attaining effortless prosperity, highly recommend Bijan's book.

Savor every juicy moment!

Keep it Fresh!

~ Terra