Living Gorgeous!

You can read my latest interview with the Irish Independent here:

http://www.independent.ie/lifestyle/independent-woman/health-fitness/nutritionist-esther-blum-eat-drink-amp-be-gorgeous-2914045.html

Enjoy!

Esther

Top Five Things I Learned From Charles Poliquin

I am extremely blessed to have spent last week at the Poliquin Institute in East Greenwich, RI, where I attended the BioSignature Course taught by Charles Poliquin. What exactly is BioSignature? BioSignature is the individualization of fat loss based on your hormonal profile. We spent the week learning what sites correlated with which hormones, and what nutritional protocols can be used to help balance out the body. I was riveted during the 40 or so hours we spent at the conference!

Charles is a brilliant researcher with a photographic memory who has a gift for organizing hundreds (if not thousands) of research papers into streamlined, results-driven protocols. To spend one week learning with him is literally saving yourself thousands of hours of research. Charles also has a wicked sense of humor (right up my alley), which makes listening to him a damn good time!

Usually after leaving a nutrition conference, I leave with three to five nuggets of new information. With Charles, I left with five days of usable information. I want to share with you some of my favorites:

1. Cosmetics are making us estrogenic. Ditch your beauty products loaded with parabens—they mimic the affect of estrogen and disrupt our delicate hormonal balance. Parabens also inhibit testosterone. (Metrosexuals, this means you too!). I went through my house and tossed 4 bottles of lotion which contained parabens; no wonder my hormones were off-kilter. Beware of paraben-filled sunscreens, too.

2. Yes, you can have carbs at night! To lower your cortisol at night and ensure a good night’s sleep, eat protein throughout the day and add in more carbs with your evening meal. Gluten-free carbs are best when it comes to fat loss; sweet potatoes, brown rice, quinoa, millet, lentils and other legumes, and winter squash. Strenuous exercise during the day can raise cortisol and trigger insomnia; fibrous carbs with dinner can counteract this effect at night and help you sleep your way to a leaner body.

3. If you wear sunglasses during the day, your body will not produce vitamin D3. Ditch the sunglasses at the beach in favor of a baseball cap or a sexy cowgirl hat (my favorite). Why? Because wearing sunglasses shuts down both melanin (the protective skin pigment that rises to the skin’s surface during sun exposure) and D3 production (one of the master nutrients of the body). So by wearing sunglasses you’ll not only not receive the benefits of D3, but you also get burnt in the process! I advise my clients to get 30 minutes of sun at least three times per week, without sunscreen (or sunglasses), to absorb vitamin D3. If you burn just looking at the sun, or live in climates with long, cold winters, pop some vitamin D3 supplements instead.

4. Bellybutton rings are a no-no. Bellybutton piercings cause long-term hormonal disruption and can also interfere with conception because they fall on the Conception Vessel acupuncture meridian—something that is verboten in traditional Chinese medicine. Charles found that removing the bellybutton ring can drop a client’s body fat by 3.5-5% in just one week!

5. Genes are guns; the environment pulls the trigger. Everything we eat, are exposed to, and put on our bodies can make or break our health. Just because you have the genes for disease does not mean you’ll carry out a legacy of illness. Nutrition is EVERYTHING and then some when it comes to overcoming genetic destiny, hormonal balance, sleep, and a lean body!

After losing my dear friend and mentor, Robert Crayhon, I wanted to dedicate my next blog to him and share some thoughts on what a special person he was in my life.

An Ode to Robert Crayhon

The first time I met Robert, he was wearing circular tortoise-shell framed glasses and a yellow and maroon striped rugby shirt. I immediately thought of Clark Kent in Superman: humble, sweet, charming, and quietly brilliant. I was instantly hooked and hung onto every tidbit of knowledge he rattled off at rapid speed. Little did I know then that was who Robert would be to me in life: a Superman mentor of sorts who thought faster than a speeding bullet and was trying to save the world.

Anyone who ever met Robert always knew about his comedic side. He and I became fast friends because I laughed so loudly at all his jokes. Even when performing at a comedy club doing live stand-up, Robert always said he knew when I was in the audience. My favorite jokes of his are these:

“I’m half-Jewish and I’m half-Catholic so I never know if I should feel guilty all the time or enjoy what little pleasure I do have in life.”

“Why do airplanes carry flotation devices on domestic flights?”

“I’m a flaming heterosexual.”

“People always use the word natural. Gasoline is natural, but I wouldn’t tell you to drink it!”

Robert’s comedic brilliance while giving seminars earned him an international following that was almost cult-like. He connected with audiences of all sizes and had a core group of disciples that would attend his annual seminars religiously. Yet despite his incredibly energetic onstage presence, Robert could be remarkably quiet as well. He required patience and took years of knowing you before really letting you into his personal life. Giving you his personal cell phone number, meeting you for lunch, sending you research compendiums…each little step Robert took towards a friendship was an honor and a gift beyond belief, because closeness was not necessarily a natural thing for Robert. Although he had a huge professional network around him, he had to maintain strong boundaries and was protective of who he let into his life. So to feel hand-picked as Robert’s friend really felt awesome and amazing.

Robert was ridiculously generous, even to a fault. Robert had asked me to work for him (which was akin to winning the lotto, by the way), and while he was my boss he took all his employees to Aruba and put on an incredible seminar for us there. He sent me his full research compendium on carnitine when he wrote The Carnitine Miracle, totally out of the blue, just because he thought I’d find it interesting. He never made money on the annual Boulderfest conferences he masterminded and often lost money on the seminars, but he really didn’t care—as he put it, “It was all for the greater good.” Robert was also generous with his time, and even babysat my son Ben when he was a newborn, just because he was in the neighborhood.

Robert’s memory and his brilliance is unsurpassed and you would be hard-pressed to find someone like him ever again. Not a day goes by when I don’t think of the thousands of people he has so generously helped; I can’t even take a vitamin without thinking of Robert! I owe my whole practice and career as a nutritionist to Robert. There simply are no words for the depth of gratitude I feel for this man, though “Friend, Mentor, Comedian, and Healer” will have to do as an epitaph for now.

Robert, you changed the WORLD. I will miss you for the rest of my life. When the stars have all gone out, you’ll still be burning so bright.

Happy, Healthy, and Gorgeous New Year!

I am excited and proud to share with you that I am starting off the year on a good note. We often make resolutions on New Year’s, before and after the holidays, and sometimes even on a weekly basis (”I’ll start my diet on Monday…”), but it’s easy to lose sight of the end goal when you get caught in the the day-to-day logistical challenges of preparing healthy foods, getting to the gym, and getting enough rest.

Throughout my twenties, I was a regular at the gym and could sprint and pump iron with the best of them. When I turned thirty, I ran a marathon. I was fit and happy. After having my son three years ago, the challenges arose. I was working part-time, raising a toddler, and had a husband who left for work before I woke up and got home when our son was going to sleep. Not ideal conditions for working out. As a result, it was very difficult to get those last five pounds off and burn body fat. I couldn’t get to the gym on any consistent basis, and when I did it was always later in the day, after I had eaten at least one meal. Frustrating to say the least, but I did the best I could.

Since then, we have moved closer to my husband’s job and are enjoying more family time together. And, I go to the gym 4-5 mornings per week. Not only is a morning workout a great way to start the day, but it gives me steady energy all day, burns 30% more fat on an empty stomach, and has helped me lose those last five pounds! It was a fabulous New Year’s surprise to step on the scale and see how the numbers had fallen.

With so many success stories in life, consistency is the key. Even if your workouts are short, even if your eating isn’t perfect, even if you don’t always get enough sleep…you will still see results if you keep your workouts consistent and consistently challenging. Change your workouts every two weeks so your body doesn’t get bored, eat a wide variety of fruits, vegetables, proteins, and complex starches, and commit to get fit– one workout at a time. If you’re in a transitional place, keep your goals close to your heart and have faith that you will achieve them. I am living proof that rewards come from hard work when you strive to create change in your life.

LIVING GORGEOUSLY ON THANKSGIVING DAY

• Work out on Thanksgiving morning. Set the tone for the day with an endorphin rush that will boost your mood and keep you happy throughout the day.
• Eat a protein-rich breakfast to fight cravings later on in the day. And at every meal, eat your protein first. Protein is the only macronutrient that shuts off the hunger mechanism in the brain.
• Make cranberry chutney with 1/3 less sugar than the recipe calls for. You’ll have a tangy sauce for the turkey that is rich in antioxidants.
• Put cinnamon in your pumpkin pie and use a whole wheat or spelt crust. Cinnamon helps lower blood sugar levels and makes the house smell delicious!
• Enjoy your favorite foods today. You don’t eat Thanksgiving foods the rest of year, so make today special and enjoy yourself. Savor the flavor, revel in each luscious bite, and give thanks to a beautiful life.

The ploy of soy is a big one. There are so many claims that it has health benefits and is the perfect substitute for animal protein. I used to eat a lot of soy myself, but over the years I have unearthed some hard truths that now make me think twice about consuming soy.

It’s true, many studies have shown traditionally fermented soy–which is the form that is very popular in many Asian cultures–aids in preventing and reducing a variety of diseases including certain forms of heart disease and cancers. But just to be safe, I recommend using these products as a condiment, and not the mainstay of your meals.

I used to eat a lot of soy myself, but over the years I have unearthed some hard truths that now make me think twice. I’ve come to believe through my years of research and practice that soy is not the wonder food product makers claim it to be. Let’s delve deeper into some of the bigger problems with soy:

· Soy lacks methionine—an essential amino acid required to build muscle. I guess that’s why you don’t see a lot of vegetarian body builders.

· Soy suppresses thyroid function because it contains phytoestrogens that can disrupt hormonal balance.

· Soybeans are high in phytic acid, which, in large amounts, can block the uptake of essential minerals like calcium, magnesium, copper, iron and zinc in the intestinal tract.

· Soybeans are very new to the food chain of modern man, since it was never used for food in paleolithic times. Many people are not only allergic to soy, but suffer with extreme gas and bloating from it. If you have any type of autoimmune condition, especially colitis or celiac disease, you should remove soy from your diet immediately.

· Soy is very high in arginine, and can exacerbate cold sores and herpes outbreaks.

If you’re trying to get soy out of your diet, you should know that soy is often a wolf in sheep’s clothing, and can have many aliases: Food processors are less likely to list the three letter word “soy” than a technical term such as “textured vegetable protein” (TVP), “textured plant protein”, “hydrolyzed vegetable protein” (HVP), “vegetable oil” or “MSG” (monosodium glutamate). Ingredient lists also include words such as “vegetable oil”, “vegetable broth”, “boullion”, “natural flavor” or “mono-diglyceride” that do not necessarily come from soy, but are likely to. Soy is found in everything from Pizza Hut to Baskin Robbins to vitamins and, yes—even asthma inhalers..

If you do consume soy, I suggest you use it judiciously and only in its fermented form: miso, natto, tempeh, soy sauces, and fermented tofu. The fermentation process stops the effect of phytic acid and increases the availability of isoflavones. The fermentation also creates the probiotics–the “good” bacteria that increase the quantity, availability, digestibility and assimilation of nutrients in the body.

What’s your take on soy?

Fall is here, and it’s my favorite time of year. The air gets crisper, you get to dress in layers, and your hair stays frizz-free and under control (or so you hope). But there’s another reason why I treasure the fall: pomegranates. Dark, sweet, tart, and let’s face it—sensual.

Pomegranate juice is something of a panacea. Drinking 8 ounces of 100% pomegranate juice per day has been proven in research studies to improve everything from cardiovascular disease and blood vessel blockages to diabetes and erectile dysfunction. Now that’s the kind of news I like to spread! Imagine being able to drink a sweet, tangy, delicious juice that will actually improve your health. This is a case where food is literally medicine.

Another great thing about pomegranates is their versatility. You can drink the juice, or eat the seeds and their surrounding juice sacs (also known as arils). You can eat them raw, or use them in cooking. You can enjoy them hot or cold. The choice is yours; the benefits will be there regardless. Sprinkle them on salads, over steak, in a smoothie, or plunk them in your cocktail. To ensure your house is stocked, store the arils in the freezer; they’ll keep frozen for up to six months.

One of my favorite recipes is a Thanksgiving favorite in our house, but they are a sumptuous treat any time:

Chocolate Covered Pomegranate Arils

Ingredients:
2 cups arils from 2—3 large pomegranates
8 oz. fine quality bittersweet chocolate, finely chopped

Directions:
Score 2—3 fresh pomegranates and place in a bowl of water. Break open the pomegranates under water to free the arils (seed sacs). The arils will sink to the bottom of the bowl and the membrane will float to the top. Sieve and put the arils in a separate bowl. Reserve 2 cups of the arils from fruit and set aside. (Refrigerate or freeze remaining arils for another use.)

Line a shallow 11 x 16 x ½-inch baking sheet with parchment paper. Over medium low heat, melt chocolate in a saucepan set over a pan of simmering water. When chocolate is sufficiently melted, transfer to a work bowl. Keep the bowl in a pan of warm water for convenience.

Allow chocolate to cool to the touch (but should still be runny). Add the arils and stir to combine. Use a fork to scoop out clusters of chocolate and arils; drop clusters onto the prepared baking sheet. (Work quickly as chocolate will harden.) Place baking sheet with clusters in the refrigerator for 1 hour or until confections harden.

To see my video on how to open a Pomegrante, visit http://www.youtube.com/watch?v=HpZR67pmTS8.
For more information and great recipes, visit www.pomwonderful.com. And for cold comfort, head to the produce section in your grocery store for 100% pomegranate juice and fresh pomegranates, which are perfectly in season through January.

Stay Gorgeous,
Esther

We all have our limits with what we will and won’t do on a daily basis, which is why I make it my policy to never ask patients to do what I would not do myself. That being said, when it comes to taking supplements, most people have their limits, too. Over the years, I’ve found that a protocol with five supplements listed will not only help people meet their needs, but also keep them committed over the long haul.

The following supplements should be taken with food on a daily basis. Purchase a vitamin case so you’ll stick with the plan; supplements always work better in your body than in the bottle!

1. Vitamin D3
Vitamin D reigns queen when it comes to optimizing our bodies. Vitamin D3 is found abundantly in wild Alaskan salmon (687 IU per 6-ounce serving) and can also be derived from sitting in the sun without sunscreen for 15-30 minutes three times per week. In my 17 years of practice I have yet to see a patient with a healthy amount of vitamin D measured in their blood. You should aim for a blood level of 80-100 ng/dL to protect yourself against cancer, bone loss, depression, PMS, heart disease, and autoimmune conditions.

To test your levels of vitamin D, get a 25(OH)D test, also called 25-hydroxyvitamin D. Work with a health care practitioner to give yourself the correct dosage; I have dosed people at 1,000IU per day to 10,000IU per day short-term for severe deficiencies.

2. Omega-3s
Omega-3s are a panacea for systemic inflammation. This can be expressed in the body as acne, rosacea, colitis, chron’s disease, weight gain, injuries, heart disease, headaches, menstrual cramps, and any other type of –it is you can think of. Most folks are steering clear of fish due to the high level of contaminants present, and most of our kids don’t eat fish often enough. How can you ensure a clean source of omega-3s without taking in too many contaminants? Purchase wild Alaskan salmon and salmon oil. Alaska’s waters are subject to far fewer contaminants because farming fish is illegal in Alaska, so the fish are extremely clean. If you don’t love salmon, take the salmon oil instead. Four capsules per day is a good maintenance dose, six capsules per day will give you gorgeous, glowing skin, and nine capsules per day will help you lose weight and fight depression.

3. Probiotics
About 60-70% of our lymph nodes line our intestinal tract, which closely links our immune system to the health of our gut. Environmental toxins and viruses love to hang out inside our intestinal tract and render the healthy colony of good bacteria present useless. Taking probiotics is a powerful weapon against food-borne illnesses, yeast infections, sinus infections, constipation, colds and flu, and autoimmune conditions (especially Chron’s disease and colitis). Take 16-32 billion per day.

4. Magnesium
Magnesium is a trace mineral that is responsible for more than three hundred biochemical reactions in the body. It is a muscle relaxer and helps lower blood pressure, keeps the heart rhythm steady, supports a healthy immune system, and plays a critical role in healthy bone density. Magnesium is also an effective remedy for constipation and insomnia, and helps treat sugar cravings and PMS. Interestingly enough, chocolate is a rich source of magnesium. So the next time you’re reaching for the Milk Duds, try taking some magnesium instead! Take 400mg at night for restful sleep and overall wellness. For menstrual cramps or constipation, take 400mg twice per day.

5. Green Foods
Do you know anyone who eats adequate amounts of green vegetables on a daily basis? Neither do I! Which is why powdered green foods make such a fabulous addition to your daily regime. “Green foods” are a super food that usually consists of either freshly juiced green vegetables (wheatgrass, spinach, kale, parsley, celery, etc.) or dehydrated green vegetables that can then be reconstituted with water. The chlorophyll in green foods is remarkably close in structure to the iron molecule and is a natural blood builder as a result. Green foods also detoxify the liver, helping the body eliminate waste products naturally and promote weight loss. Green foods also boost energy levels due to their naturally high levels of vitamins, trace minerals, and essential amino acids present. Enjoy 8 ounces of fresh juice or 1 scoop of reconstituted powder per day.

Magic Bullet
July 2009

As much as I’d like to believe its true, there is no magic bullet for the things we want most in life: looking good and feeling healthy. However, I’ll let you in on the secret to looking gorgeous: consistency in your daily practices. Eating right, exercising, and taking supplements require us to do a little bit of work every day. These daily disciplines are not quick-fixes, but they’re guaranteed to yield big results in the long run. Slow and steady wins the race, not crash-dieting or a juice fast.

Setting Yourself Up for Success
If you fail to plan, you plan to fail. Knowing that it’s your responsibility to yourself to treat yourself with health is a life-long commitment. Incorporating these strategies into your daily cycle is sure to help you stay on track:

Just In Case
Vitamins always work much better in your body than in the bottle. So buy yourself a travel-size case to hold loose pills for the week. That way, you’ll keep the vitamins conveniently on hand and will have no excuses not to take them. Plus, you’ll only have to refill the case once per week, instead of opening up numerous bottles each day. Out of sight means out of mind, so keep your vitamins right where you can see them.

Don’t Be a Bump On A Log—Keep One Instead!
Writing down what goes into your body holds you accountable for what you eat and also makes eating a conscious experience. Often we are disconnected from the eating experience because we eat while walking down the street, watching television, working on the computer, or driving. We must take our food out of the container, prepare it, and put it on a plate. There should be no distractions like reading or talking on the telephone while eating (listening to music or conversation is okay). This will enable us, body and soul, to be present in the eating experience and to understand our hunger-fullness cues. Logging meals in a journal creates an awareness of ourselves and our relationship to food unlike any other. It’s not always about what you’re eating; sometimes it’s about what’s eating you!

Instead of a Workout Make It a Playout
Most of us forget that exercise is actually a privilege and can be tons of fun and not just self-imposed suffering. So think of things that you love to do—and do them! Yoga, belly dancing, swimming, biking, rollerblading, and hiking are all great ways to let loose while getting in shape. Try to join a group or grab a friend to help you stay motivated. Make it just as much a social activity as a way to get fit. Some of my deepest friendships evolved while training for the marathon. An 18-mile run can generate a lot of interesting conversation, to say the least!

Shop ‘Till You Drop
Food shopping is my least favorite activity, although I do love to cook. Despite this, I do spend a few days per week in the grocery store. An empty refrigerator leads to spending money on unhealthy take-out food. A fridge filled with cherries, avocado, turkey slices, grape tomatoes, iced green tea, and pre-washed spinach means I can’t go wrong no matter how I satisfy my hunger. And the pain of shopping becomes outweighed with the joy of taking care of myself through nutritional excellence.

So remember this: living gorgeously is about the little things we do for ourselves every day. Giving to yourself never felt better.

It’s a sticky situation.  In my house, we go to war.  Not over the clicker, or even the temperature of the room.  No, we duke it out over the peanut butter.

When I met my husband, he was downing Skippy on Wonder Bread by the pound. After years of hearing compelling arguments over the health benefits of peanut butter, he’s finally seen the light (or so he says).  But old habits die hard, and the old, sticky, spreadable consistency of Skippy often trumps the texture of the natural peanut butters. (more…)