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Great News!!! Getting good quality local grass-fed beef, pork, and poultry just got a whole lot easier. Now you don’t even have to haul your butt outta bed on Saturday morning to go to the farmer’s market to get great organic meats!!! Our good friends over at Simpson Family Farms in Martinsville, IN now offer delivery and online ordering! I am placing my order this weekend when I start planning my meals for the week. Whoopee!! A big shout out to Darby and Brandy Simpson for offering this service!!!! Check out their site on the friends link on the side of the page or go to this link http://www.simpsonfamilyfarms.com
We hope that you’ll agree that in today’s society, it is more important than ever to know where your food comes from, how it has been raised and the farmer that raised it. You are what you eat, and so is your food. That is why we are so transparent about what we do here and why we do it. The way we approach farming is unique, we see it as a partnership between us and our patrons. What we promise to you as that patron is the following:
Research has shown that stress and worry can be major contributing factors to heart disease, fatigue and depression.
Lighten up? It’s easier said than done. But there are practices that you can implement into your weekly schedule that will help alleviate worry and stress.
1) Start a prayer or gratitude journal. If you begin writing down the people and things you pray for and then go back periodically and re-read them, you’ll see that you’ve made it through to the other side of the trouble and it’s now behind you. By keeping a gratitude journal nightly, you will keep your mind focused on the small things for which you are thankful every day.
2) Exercise. According to the Mayo Clinic, exercise pumps your endorphins. It also improves your mood, provides mental clarity and lowers symptoms associated with mild depression and anxiety. Exercise also can improve your sleep, which is often disrupted by stress, depression and anxiety.
3) Volunteer or Pay it Forward. Volunteering is an amazing way to take your focus off yourself and to give to another person or group of people who appreciate your time and talents. Speak to someone who has gone on a mission trip to “serve” and you’ll find that they always feel like they are on the receiving end of the gift. Even something as simple as a Random Act of Kindness can give you such a great feeling of warmth and compassion.
I do essentially feel like a rock star today. I’m almost sure it’s because I sound fabulous singing at the top of my lungs to the Pitch Perfect soundtrack with Emma as I take her to school (NOT — even the dog cringes and covers his ears!) Actually, I feel great today because I have such amazing patients!!! I have to thank Bonnie for letting me share her story. She has struggled with her weight for most of her adult life and now in her 60’s, she has developed multiple complications from her obesity including reflux, hypertension, insulin resistance, knee arthritis and most recently, discoid lupus (a bad autoimmune skin disease). We have treated her symptoms with moderate success. When her husband was diagnosed with diabetes, we had a serious discussion on the need to treat the root cause of her diseases. I am happy to say that since “the talk”, Bonnie has gone on the Whole 30 eating program. She has learned more about nutrition in the last few months than I have in the last year. She came in yesterday having lost a significant amount of weight and surprisingly enough –her skin disease is much, much, better–to the point that she has scheduled an appointment with her dermatologist to start weaning her immune suppressant drugs!!!
The Whole 30 eating program is excellent. It delineates what you can eat!!! I am so sick of hearing what I can’t eat because it makes me feel like everything is off-limits.
For example, here is a brief list of healthy items for your pantry:
Almond flour
Coconut butter
Coconut oil
Nut butters
Unsweetened applesauce
Butter or ghee
Vinegar (balsamic, apple cider, red wine)
You can learn more at their website http://whole9life.com or pick up the book “It Starts With Food” by Dallas and Melissa Hartwig
Leslee and I were at wit’s end! She has been miserable with chronic diarrhea that has completely debilitated her life. After multiple tests and trials of treatments–she said “just put me on an antidepressant and I’ll eat myself into an oblivion of fatness.” Luckily, we had a brainstorm idea after reading some my recent blog posts and articles. We decided that she had nothing to lose by going wheat/gluten-free for a week just to see how she felt. That weekend she and her friend made homemade bread as her last hoorah! That evening she spent quality toilet time piling through gluten-free recipes. She went gung-ho the next week—fruit smoothies for breakfast, a green juice for lunch, and a gluten/wheat-free dinner. After 3 days exactly she was shocked at having 1 normal bowel movement a day. After 1 week, the “chicken skin” bumps on her arms had disappeared. It seemed too good to be true. She found a gluten-free pizza from Dominos and actually ate it without symptoms. After around 2 weeks of improving symptoms, she decided to test her theory by trying some bread—Bah Bahm–dropping bombs within 30 minutes! I saw her today and her weight was down, acne was cleared, bloating was gone and blood pressure (for which she takes meds) was remarkably low. Even her cardiologist was surprised by the results. She is staying with the diet because she feels so remarkable. She will be sharing some of her stories with us in the near future so stay tuned. She is a remarkably intelligent, charming, witty working mother. You will absolutely fall in love with her!!!! Thanks Leslee for letting me share your story. You are inspiring others!
*** Tip of the day: IHOP puts pancake batter in their scrambled eggs to make them look fluffy!
Leslee’s Super Green Smoothie Recipe
spinach
kale
celery
apples
ginger
lemon to taste
So today I had the task of repainting our children’s bathroom. Gone are the days of cute little ducks and frogs that evolved to hot pink stripes and unfortunate remnants of blue hair dying slumber parties gone bad. Today I was forced to paint a mature face on this memory filled bathroom in anticipation of selling our home this Spring. It is a mundane chore in which I find less than zero excitement. First, because I am a horrid painter. And second, because I have no patience. I am sure that a completely bored five-year old spilling cans of paint, talking incessantly, and trying to paint the dog-played no role in the matter. Emma was kidnapped by my wonderful cousin for a few hours of kid play and I had some time alone in my own head. This monotonous task devoid interruption left me with some uncluttered mindfulness. I came to this conclusion. We can control our diet and what we put in our bodies–the bigger issue is controlling what thoughts we allow into our heads. Mindset is key–and the moments we have to really clear our minds and set our motivation are way to far and few. Today is Groundhog’s day–the end of January, a time for the excitement of upcoming springtime, and the unfortunate memory of Bill Murray’s exhausting movie (Groundhog Day) reminding us that it only takes tiny choices to make changes in outcome.
Thanks to my lovely patient for asking me to post a Recommended Reading List —so that you all can learn some of the theories behind some of my madness.
The Dark Side of Fat Loss by Sean Croxton
Clean by Alejandro Junger MD
Why We Get Fat by Gary Taubes
Addiction: The Hidden Epidemic by Pam Killeen
The Unhealthy Truth by Robyn O’Brien
Women, Food, and God by Geneen Roth
The Five Love Languages by Gary D. Chapman
The Obesity Epidemic by Zoe Harcombe
The Paleo Solution by Robb Wolf
The Primal Blueprint by Mark Sisson
The New Evolution Diet by Art De Vany
The Primal Blueprint Cookbook by Mark Sisson
Inflammation Nation by Floyd Chilton
Crazy Sexy Diet by Kris Carr
The Simple Success Solution by Deb Cheslow and Angie Flynn
The Potbelly Syndrome by Russell Farris
Wheat Belly by Dr. William Davis
Devil in the Milk by Keith Woodford
So in the last 3 weeks I have been putting on weight and belly fat like crazy. I didn’t figure it out till this morning when I was putting together this post on wheat—-Bingo (light bulb)– A few weeks ago I got the crazy notion to add some goldfish crackers on my salad at lunch. My obsessive compulsive habits had me eating those little heathens daily. Despite eating primarily PALEO, that little bit of wheat has started that vicious wheat belly cycle all over again. Needless to say, I will be eliminating those today.
So here is the part 2 of the dreaded wheat conundrum–wheat is a drug! Crack if you must.
Wheat actually acts like an opioid in the brain. Like all opioids, wheat can stimulate appetite. In 1981, the glycemic index was first introduced and ironically wheat had a higher index than sugar and white bread. Wheat elevates sugar levels which in turn elevate insulin levels. Insulin resistance can then ensue which can lead to diabetes. Wheat has a component called amylopectin A which can really elevate insulin levels. Not to mention that it contains the protein Gliadin which can cross the blood brain barrier. It actually unlocks the intestinal barrier which can allow foreign antigens to enter the blood stream. This leads to Leaky Gut Syndrome. But, more on that to come……
Symptoms of Insulin Resistance
general fatigue, after meals
difficulty losing weight
always hungry
need for sweets after meals
cravings for sweets are not satisfied after eating them
frequent urination
waist circumference is equal to or greater than hips
irritability between meals
excessive thirst
More detailed information can be found in Dr. William Davis’s book–“Wheat Belly”
and by visiting http://www.wheatbellyblog.com
It has been estimated that 15% of the US population. Could you be one of them?
If you have any of the following symptoms, you may actually be gluten intolerant. Please remember that these symptoms are vague so they only warrant investigating an intolerance. And as usual, consult your personal physician if you have concerns.
1. Migraine headaches
2. Keratosis pilaris (bumps that look like chicken skin on the back of your arms)
3. Fatigue or brain fog after eating gluten
4. Autoimmune disease (Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis)
5. Dizziness or feeling off-balance
6. PMS or PCOS
7. Fibromyalgia or chronic fatigue
8. Inflammation in joints
9. Anxiety, depression, ADD or mood swings
10. Digestion issues such as gas, bloating, diarrhea or constipation
Personally, my ALCAT did show a mild sensitivity to gluten so I am considering eliminating it. You can either get an ALCAT test done (approx $250 if not covered by insurance) by contacting me or you could simply do an elimination diet. This requires you eliminate gluten 100% from your diet for at least 30 days and preferably 90 days. Then you track your symptoms and when you re-introduce the gluten–see exactly how you feel.
Ingredients:
1 3/4 cups almond flour or almond meal
4 pastured eggs
1/4 cup coconut oil (melted)
3/4 cup coconut sugar
2 ripe bananas, mashed
3/4 cup shredded zucchini
1 tsp cinnamon
1 tsp pumpkin pie spice
2 tsp vanilla
1 tsp baking powder
1/2 tsp salt
1/2 cup dark chocolate chips (mini preferred)
1/2 cup walnuts (optional)
Directions: Preheat oven to 350 degrees
Mix all wet ingredients together first and then add in the dry ingredients, mixing well. Pour into a loaf pan greased well with coconut oil and cook for 75 minutes or until a toothpick or fork comes out clean (aside from melty chocolate ). Let cool before slicing and serving but it tastes best when still slightly warm. Enjoy!!
HERE’S ANOTHER GREAT HEALTHY RECIPE—I MADE THIS FOR SIDNEY’S 13TH BIRTHDAY PARTY—please note the pinterest picture I copied and the actual picture of my dish—BAHAHAHA!
Sweet Potato & Pomegranate Salad
2 medium sweet potatos, cubed, plus olive oil, sea salt and pepper for roasting
2 cups baby salad greens (kale, spinach, arugula, etc)
1/3 cup pomegranate seeds
1/3 cup crumbled feta
1/4 cup almonds
handful of chopped cilantro
2-3 chopped scallions
DRESSING
2 tablespoons olive oil
1/2 clove minced garlic
2 teaspoons honey
1 teaspoon white wine vinegar
salt and pepper to taste
1. Roast the sweet potatoes: Preheat oven to 400 degrees. Chop the sweet potato into bite sized cubes. Drizzle with olive oil, salt, and pepper. Roast in the oven for 20-30 minutes.
2. Make ther dressing: Whisk together the olive oil, honey, garlic, salt and pepper
3. Assemble and toss lightly—and ENJOY