Pharmacy to Farmacy

Many of you may know Erin-- the fabulous Pharm D that worked in our office a few years back.  Erin is a phenomenal gal and we embarked on the journey  into natural medicine around the same time.  As we both Read more

When Should I Take My Supplements?

If you are like me -- you are just starting to realize why it is important to add supplements to your diet.  Even if we are eating a clean, healthy and unprocessed diet;  the mineral content of the soil Read more

Natural Tips for Avoiding Colds

This cold and flu season is still upon us and unfortunately, many patients are still being plagued by these nasty viral symptoms.  Here are a few tips to try if you feel like you are coming down with something. Of Read more

More Homemade Salad Dressings

Blackberry Balsamic Vinaigrette 2 Tbsp balsamic vinegar 1/4 cup avocado oil or extra virgin olive oil 1 tsp local honey 1/3 cup blackberries   Process all the ingredients together in a blender and then season with ground pepper and sea salt The beauty of this recipe Read more

Healthy Mayo and Ranch Dressing

This stuff is a must -- If you read labels these days you will be hard pressed to find a mayonnaise or salad dressing that doesn't contain some type of vegetable oil.  Even the commercial mayos that advertise to Read more

Cauliflower Crust Pizza

So I got a little wicked crazy this weekend and decided to splurge on some pizza.  We do gluten-free carry out around here sometimes, but my future son-in-law inspired me to make my own cauliflower pizza crust. He made Read more

Pumpkin Chai Smoothie

Here's a throwback post that is certainly appropriate for this October weekend.  This smoothie matches the season and will be a great way to start the lovely fall day. Thanks to Smoothie Queen Amy for this great recipe I can't wait Read more

Gluten Free Zucchini Bread

Gluten-Free Zucchini Bread So I have been struggling with gluten-free baking because honestly -- I've never been good at baking!!  Then when I try to modify recipes using flours I'm not familiar with, it just makes  a perfect storm of Read more

Diet

Local Grown Ingredients

It’s funny that people will spend $5.00 on a Starbucks drink but have trouble with the expense of buying organic veggies and fruits.  I was certainly an offender back in the day and I absolutely said –“It’s too expensive to eat healthy”.  Then, I had an epiphany realizing that everything that I put in my body was either destroying or improving my health.  Have you priced cancer or autoimmune disease meds and treatments lately?  I can guarantee you that pharmaceuticals are expensive and are only getting pricier!  Today I shelled out a pretty penny at the Binford Farmer’s Market and got some amazing healthy food!

veggies

I came across a list of all the local restaurants that use local organic ingredients and thought I would share.  I’m putting my money towards the farmers and not toward Monsanto’s dreaded GMO’s

 

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The following is a list of Local Restaurants using Local Ingredients—I’m putting my money into my health!

3 Days in Paris

3 Sisters Cafe

Barking Dog

Bee Coffee Roasters

Bluebeard

Brad Gates

Cafe Patachou

Cavemantruck

Cerulean

Circle City Sweets

City Cafe

Duos

Ezra’s Enlightened Cafe

Fermenti Artisian

Goose the Eatery

H20 Sushi

Foundry Provisions

Harry & Izzy’s

Indigo Duck

Ingredients

Juniper Spoon

Late Harvest

The Legend

Liberitine

Natural Born Juicers

Pizzology Pizzeria and Pub

Pogue’s Run Grocer Cafe

Pure Eatery

R-Bistro

Recess

Shoefly Public House

SoBro Cafe

St Elmos

Tulip Noir

Twenty Tap

Posted on by Angela in Diet, Nutrition, Organic, Uncategorized, Whole Food 1 Comment

Gluten-free on the run!

Superhero Sandy has been so kind to share more of her journey with us!!! My kudos go out to her for sticking to this journey!! It certainly isn’t easy!  Of note–she is already feeling better!!!  She has more energy and that is amazing!

Sandy shares:

“I think it’s time for a gluten-free update now. Lots has been happening around here lately, but through it all I’ve managed to stick to my new eating style. Sometimes when I’m lazy that means a piece of watermelon and a cheese stick for dinner, but most of the time I’m inspired enough to cook something decent. Those King Arthur muffins I made last night, and added blueberries to, were fabulous, and I’ve put most of them in the freezer for a quick breakfast bread or a snack of some kind. Given my experiences of the past week or so, I think I’ll be very happy to have them. I hope to figure out some more stuff I can have on hand to grab and go. A piece of fruit is great for that sort of thing, but sometimes you gotta have something “stick to your ribs” to go with it.

The hardest thing is being out running errands or keeping appointments and thinking “what do I do for lunch?” Last week, there were two full days when I drove an hour to attend awards day with my grandkids, hung out with them, took them to lunch, and then drove another hour to get home again. Under those circumstances it’s easy to stay on the gluten-free part of eating, but it’s harder to eat several small meals a day and keep your metabolism perking along at full speed. I didn’t manage that part so well. I took each kid to O’Charley’s for lunch, and I somehow managed to resist their dinner rolls while eating a salad with grilled chicken one day and some cedar-planked salmon the next. And broccoli. Not bad. But getting up early and rushing out to a 9 a.m. school program meant I had a gluten-free toaster pastry for breakfast one day and a banana the next and then nothing until the big lunch. And then nothing until I got home. Not good. But still gluten-free.

I don’t crave fast food so much as I crave the fast food experience. “Give me one of those, two of these,” and you pay and go sit down or drive off and eat it. Eating in a white tablecloth restaurant is simple. They serve salads and vegetables and meat, so all you have to avoid is the bread mostly and anything breaded and fried. And dessert.

Usually in the middle of the day, I’m not looking for a restaurant meal though. I’m looking for something fast, easy, and filling. I’ve found that I can stop at Panda Express and order steamed brown rice, some mixed vegetables and whatever I see that isn’t coated in breading and sweet sour sauce. They do have some teriyaki pork or chicken that is just meat with sauce that you apply yourself, so I think that’s pretty safe with the brown rice. You have to look for it though, and you have to ask for the steamed brown rice. In the one I go to most often, I find the teriyaki near the end of the line, where they keep the egg rolls and crab rangoon.

I’m also told that you can find good things at Mexican restaurants, particularly Chipotle Grill and Qdoba. I haven’t tried either of those yet though. I’ll study the menu online and see what they have. Speaking of Mexican, one of my lunch favorites around the house is one of those little individual packets of Wholly Guacamole, some pico de gallo from the produce department, and a little sour cream all piled together in a bowl with some Mission corn chips, which are gluten-free.

Posted on by Angela in Body, Diet, Nutrition, Weight Loss 2 Comments

Getting Glutened—Episode 3

 

Thanks Sandy —for sharing more of your gluten free adventures with us!

“So last night, I got some cereal boxes mixed up and accidentally may have eaten some gluten. It was honey nut cheerios, but I wasn’t paying close attention and thought I picked up honey nut Chex. You’d think I might have noticed the difference in size and shape of the cereal in the bowl, but I had my head elsewhere and didn’t notice. (Some of you may have guesses as to where my head was, so I’d like to clear that up right now…it was in a book….that place my mother was always telling me to get it out of…turns out she may have been right.)

When I realized my error, I read the label and thought “Ah, that’s okay. This is mostly oats.” I chose to ignore the part at the bottom of the ingredients list that said “may contain wheat.”

I enjoyed my bedtime snack, read a little longer, and went to bed, thinking “that’s okay…not that big a deal…you probably won’t notice any difference.”

Until about 3:30 this morning when my guts woke me up with their cramping. Really? Really?! More evidence, I guess, that gluten-free is the path for me. I haven’t had that happen in a couple of weeks now.”05a903eecbbabcb6bd2e3d855edd80c7

 

Here are a few tips to recover from

getting

glutened!

1.  Cleanse your system quickly:  This includes hydration above and beyond your usual requirement of 1/2 your body weight in ounces.  A great way to hydrate and detox is to use coconut water –it also contains electrolytes that can be lost via vomiting or diarrhea (It’s nature’s Gatorade)

2.  Try some digestive enzymes:  they speed up the breakdown and absorption of nutrients.  Make sure you get one that contains the enzyme dipeptidyl peptidase(DPP-IV) which specifically breaks down gluten

3.  Decrease inflammation with omega 3 fatty acids, ginger, or turmeric –these supplements all have fabulous anti-inflammatory qualities.  I take THIS

4.  Heal your gut using probiotics.  I would recommend doubling up on your probiotic (up to 100 billion units/day) for about a week after gluten exposure.  I take THIS

5.  Use bone broth that is high in glycine and proline.  The gelatin heals  the mucosal lining of the gi tract.

Posted on by Angela in Body, Diet, Nutrition, Weight Loss Leave a comment

The Gluten Free Saga with Superhero Sandy

So if you following Sandy’s Gluten-Free Journey —here are her most recent thoughts.  (BTW–if you are further along in the diet–don’t be confused –we are still aiming at not doing a lot of grains or gluten-free items) For many of us–(including myself)– this is a journey to a new lifestyle that we are embarking on with baby steps!!!!  Keep your head in the game! (Geez I love Zac Efron and just watched High School Musical with Emma)

 

Gluten free breakfast. Scrambled eggs, orange, and cream of rice cooked cereal masquerading as toast. I'm out of grits, but I plan to remedy that soon. Cream of rice is okay as long as you pretend it's grits.

Gluten free breakfast. Scrambled eggs, orange, and cream of rice cooked cereal masquerading as toast. I’m out of grits, but I plan to remedy that soon. Cream of rice is okay as long as you pretend it’s grits.

So far, gluten free is not so bad. It’s easy to eat meat and vegetables and fruit and not eat any bread. The thing is, the easiest thing we ever eat is a sandwich. Grab some bread, throw some meat on it, maybe some cheese and lettuce, and off you go. And bread is what we Americans use to complete a meal, to make us feel full. We sort of use it to hold everything else together, whether in the form of a sandwich or a pie or a cake…it’s easy, hand held…grab and go.

But, I am here to tell you there are other ways to eat and be satisfied.I cooked up a bunch of rice and stuck it in the fridge so I can have some whenever I need more filling up than a piece of meat and some asparagus or carrots provides.

I’ve read all the advice everyone gave me…and man, I had no idea there were so many of you out there doing this. I got comments, private messages, emails, phone calls…everybody has an experience to relate. Most of the advice is great, and I plan to try much of it, especially the polenta/corn meal mush with eggs deal and the one to add some sour cream to gluten free baking mixes. But really, so far, I haven’t needed to eat any cake or brownies.

Some people told me that the first week you feel awful, but I have not found that to be true. I feel pretty darn good. Gluten free is good for my knees and general body aches, I think.

Other people seemed to indicate that they have a bad reaction just from one tiny little misstep. I’m doing this to get rid of inflammation, and I think I’m not going to have to be quite so religious about it as someone with celiac disease. Of course, I’m also taking a really good (expensive) probiotic twice a day, selenium, CoQ-10, and several other supplements, but my goal with all that is to eventually stop taking medications for pain and high blood pressure…or at least to cut back on the ones I take now. I can see improvement already too. It didn’t take long. I had my last gluten at noon on Monday, and every day since then, I’ve had less joint pain and just feel better.

I am doing all I can to avoid gluten, but I have to wonder if I really need to care all that much about “hidden gluten” in things like spaghetti sauce. I have read too that you can overdo fruit because it contains sugar, but please…I am doing myself a favor by eating fruit instead of candy, so let’s just not even go there. Not yet.

Look for further updates. My favorite comment so far: “I’ve only been gluten-free for a week, and already I’m annoying.” I know. I know. There is no saint like a reformed sinner, so if you don’t want to hear about my gluten-free journey, don’t read it.
Gluten free update and observations:

One week ago today, I had a peanut butter sandwich for lunch. And that was the last time gluten has passed my lips.

I got all sorts of advice last week, and I’ve learned a lot on my own. Most importantly:

1. You gotta have something substantial to replace the bread in your diet. It doesn’t work to just leave off the bread; you (well, I) must find a replacement for it. This morning, for the first time in my life, I ate corn meal mush. It’s not bad browned in some butter and eaten with eggs. Grits, corn meal, rice cakes, rice, quinoa…there are lots of choices for carbs that don’t contain gluten. And you do need to eat some “fast” burning carbs.

2. I am trying to make sure each meal consists of a protein, a fast carb, and a slow carb. And I am eating about every two to three hours, trying to keep my metabolism burning at an even rate all day long.

3. There are lots of gluten-free cake, brownie, and baking mixes, some not so bad, but I don’t see the profit in replacing gluten with sugar. We all eat too much sugar, and besides, one of my goals is to lose some weight. So I can use those things but sparingly. I made some GF brownies. They were good. I ate one every night over the weekend. And then I cut them in pieces and put the rest in the freezer. They’re there if I need them, but I can’t go on eating them every day. (When I did eat them though, I had some low-fat frozen yogurt with them…I think this will be my emergency, gotta have something really good fall back item…and there they are…in the freezer.)

4. A dollop of sour cream added to any of those GF mixes really improves the flavor and texture of the end product. (Courtesy of Leslie Arcuri Zinn)

5. I got a lot of tips about “eat this, don’t eat that,” but I believe in making just one or two changes at a time, so I’m going to go ahead and eat fruit of all kinds, cheese, and yogurt. I am replacing the milk on cereal with almond milk, but for now anyway, I’m eating dairy products and sweet fruits.

6. I really do not know if it was the recent change in thyroid medication, the addition of selenium and CoQ 10, the switch to a more powerful probiotic, or the gluten-free diet, or maybe a combination of all those, but I have more energy. Lots more energy. So much energy that I have to be careful not to overdo it. I climbed three flights of stairs at the track Sunday and then went up to nearly the top row of seats after that. And I walked about five miles throughout the rest of that day. All that walking, and when I got home, I started right in cooking enchiladas for three hungry weightlifters.

7. I am sleeping better…maybe because I feel well enough during the day to get some exercise. Also, and this is huge. If I drop something, I don’t dread bending over to pick it up. I feel good. And my joints do not hurt. Maybe my muscles do after I do a lot of stuff, but the absence of joint pain is a miracle.

I think the best advice I can give anyone starting a gluten-free diet is be adaptable and be willing to try new things. I adapted when I made those enchiladas Sunday night. I made them with flour tortillas. Everybody else ate them up. I scraped some of the chicken and cheese filling out of a couple of them and ate it with some sour cream and guacamole on corn tortilla chips. I also have a half-dozen boiled eggs in my fridge for a snack when I need it. I have a big dish of rice I cooked ahead of time…I think of this as my loaf of bread…I can put anything on top of it or alongside it, and it’s a filling dish. I am eating corn meal mush and rice cakes, and I have lentil chips in my pantry…that’s me keeping an open mind about replacements for bread. So far, everything I’ve tried has been really good, so I’m going to eat some of those lentil chips with an open mind.

Posted on by Angela in Body, Diet, Nutrition, Weight Loss Leave a comment

The Gluten Free Saga with Superhero Sandy–Episode 1

My superhero patient/friend, Sandy , has allowed me to share some of her story with you.   I am uber (is that a word?) grateful.  If this post relates to any reader or helps anyone–our mission is accomplished.  We are all in this together so Sandy and I are just sharing the experience!

Sandy has Hashimoto’s Thyroiditis
Basically in my dumbed down nutshell—-her body’s immune system has declared war on her thyroid and is attacking it. She has antibodies against her very own thyroid gland. She had been complaining of weight gain, fatigue, muscle aches, anxiety, depression, and many of the other vague ,yet debilitating symptoms that thyroid issues can cause.

For more NERD detail on Hashimoto’s–check out this

THE  THYROID SESSIONS

or

READ HERE

This is the first episode in Sandy’s saga–please follow along

Sandy shares:

“So my doctor’s office just called, and I need to seriously start a gluten-free diet immediately. Thyroid antibodies. Anti-inflammatories. Selenium. No bread, no grains. But wait. It’s 5:00. Vodka is made from potatoes, right?”

Crap–that would be my first reaction too!!! Who wants to eliminate everything from their diet? Nobody!!!

Here is my advice Sandy—

Chopin–black label made from potatoes

Ciroc–blue label made from grapes

Tito’s —made from corn

images Cîroc_vodka images

YES—I realize that an autoimmune protocol diet eliminates grain, dairy and alcohol–but, remember those famous words from JOEL  –sometimes you gotta say “What The F%$K”

Baby steps Sandy–we will get you feeling better soon!  She promises to keep us posted on her gluten-free journey!

Posted on by Angela in Diet, Nutrition, Whole Food Leave a comment

What Thyroid Tests Do I Ask My Doctor to Order?


I just watched the first 3 presentations!!  I’ve already learned more about the thyroid than I did in medical school!!!

This is invaluable stuff!–Do you have questions about what supplements you should be taking, what tests you should be asking for, what medications are best?  Register now for free to listen to these in 48 hour timeframes.  I will keep you all updated on what I learn, but some extra ears always help.  Empower yourselves against thyroid disease—Nobody else cares more about your health than YOU!

Register HERE

THE THYROID SESSIONS

#anxiety, #depression, #hairloss,  #heartdisease,  #infertility, #obesity, #chriskresser

 

 

Posted on by Angela in Nutrition, Weight Loss, Whole Food 2 Comments

Health Concerns of High Fructose Corn Syrup

High Fructose Corn Syrup—most of us are aware by now that we should avoid this when we are reading our grocery store labels.  Lately, I have been shocked at how many proclaimed “healthy” products actually contain it.  I thought I would share just a few more health risks associated with regular consumption of these products.

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I would like to share a brief excerpt from my favorite book “Bring Back Vitality” by Bea White and Lori Petrucciani ND

 

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Health Concerns if HFCS

1/3 of products that contain HFCS also contain mercury

HFCS is 45 % glucose which is more quickly absorbed but the body than sugar, causing a blood sugar spike.  This can lead to insulin resistance and diabetes

Weigh gain and obesity:  A 2010 Princeton University study found that high fructose corn syrup caused significantly more weight gain than regular sugar

Liver stress

Fat cell accumulation

Inflammation

High Blood Pressure

High lipid cholesterol

Alzheimer’s Disease

Type 2 Diabetes

This excerpt is from page 160 of this fabulous guide-book Bring Back Vitality —which is available for purchase on the store page of this WEBSITE

1463332_479461622169020_124370057_nAlso learn more by visiting their SITE.  Hats off to these two wellness warriors that took it upon themselves to write such an understandable guideline and handbook to overall wellness using Food As Medicine!

Posted on by Angela in Body, Diet, disease, Nutrition, Organic, Weight Loss, Whole Food Leave a comment

Lose Those Medicines!

Can exercise, food help you kick the meds?

By Lauren Lowrey Updated: Tuesday, April 15, 2014, 6:40 am Published: Tuesday, April 15, 2014, 5:47 am

AVON, Ind. (WISH) — Nearly 70 percent of Americans are on at least one prescription drug, according to research by the Mayo Clinic and many of those drugs are for problems considered to be avoidable if you change your lifestyle.

“People that are on medication don’t have to be,” says Brooke Huffman a Shelbyville mother and Realtor.

Huffman was in severe pain last fall with pain in her joints, burning feet and tremendous swelling. The pain prevented her from exercising, which led to dramatic weight gain.

“We ran a lot of testing on Brooke and found that she had an intolerance to gluten,” says Angela Henriksen, MD. “When she eliminated that from her diet, all of her symptoms went away, 100 percent.”

By changing her diet, Huffman was able to eliminate the anti-inflammatory medication she was taking as well as reduce the dosage of her thyroid medication twice. She was able to exercise again and lose 50 pounds.

“What I think is really shocking is that we as clinicians don’t understand nutrition as well as we should,” says Henriksen. “So, it’s important to go back and look at what the diet options are and how important it is to get your nutrients through your food and not through supplements.”

Four years ago, one of Henriksen’s patients had frequent skin rashes, severe joint pain and inflammation. She was placed on immune suppressive drugs, which caused her to gain weight and worsened her symptoms. Henriksen worked with the patient to change her diet to include only real whole foods. The patient is now pain and symptom free and takes no prescription medications.

The experience was the catalyst for Henriksen to create a health and wellness blog called Angela M.D. focusing on diet, exercise and healthy living. She also operates a Wellness Clinic out of her office at IU Health West Hospital where patients can sit down with a nurse every two weeks to review a food journal.

“We need to figure out how to use food as medicine and prevent disease before we get into a situation where we’re spending a lot of money on meds that we don’t need to take,” says Henriksen.

Poor diet is a major contributor to the leading causes of chronic disease and death in the United States, including heart disease, diabetes and stroke. Recent data from the National Health and Nutrition Examination Survey shows that about 70% of adults in the United States are either overweight or obese.

Nearly one in three adults in the United States has high blood pressure according to the FDA, and 11 percent of people in the U.S. are taking drugs to lower lipids, such as cholesterol. Both conditions are considered controllable with diet and exercise. After reviewing 305 randomized controlled trials, researchers found exercise was equally as effective as medication for pre-diabetes and heart disease.

“I’ve gotten rid of the Diet Coke and I also do a lot of fresh foods, fresh vegetables, fresh fruits,” says Huffman. “Medication is expensive, it has side effects and if you can change just a few simple things and feel better, why wouldn’t you try?”

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Bringing Sexy Back!

It happened again!  Another Ah Ha moment –How many of those are we supposed to get in a lifetime?  I thought I was on track until I opened Dr. Sara Gottfried’s new book “The Hormone Cure”.  Whammy-I read her words describing a 40 yo woman thinking she was going crazy.  The pitiful gal was forgetting things, craving sugar, gaining weight, and generally anxious/overwhelmed by the most trivial of tasks.  Yep my friends–Welcome to peri-menopause!  How refreshing it was to have a straightforward  answer to why I can’t  have fun and chill anymore.  I thought it was because I am a full-time working mother of 4 who was finally starting to crack.  Thankfully, I’ve learned that I am completely normal with common hormone imbalances for my (Yes-This is 40!) age.  The best news it that there is an easy fix!   I would highly recommend reading this book as it outlines the exact hormonal imbalances from which most of us are suffering.  I certainly have cortisol excess (caused by chronic stress) and  progesterone deficiency (the body’s natural Valium) due to peri-menopause.  Dr. Sara implements a distinct program targeted to each exact hormone imbalance .  She gives the reader a concise plan on how to eat, move, think ,and supplement to literally cure the symptoms.  It’s a great read and I strongly suggest it for any woman pre/post/ or peri-menopausal.  Finally, someone (a MD-no doubt) spells it out in terms we can understand and scenarios with which we can relate.  Get her Free Hormone Tool Kit— HERE

You can even take her Free Hormone Quiz —HERE

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Another great note—

Sean Croxton is bringing Sexy Back—Yeah!

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Check out his Sexy Back Summit HERE   It features answers from top experts on all of your most intimate sex and hormone questions!  I’ve had the opportunity to listen to some of his speakers and they are down and dirty with the nitty-gritty details!

My personal favorite is Dr. Anna Cabeca’s advice to men from JJ Virgin’s 7days 7 docs series.

Here’s a sneak preview:

 

Men—-How do you get your woman to initiate sex more?

 

It’s a simple answer—-cuddle and hold her for approximately 2 minutes after climax.  Why?  Because a woman’s oxytocin hormones raise leaving her feeling satisfied, loved, and yearning for more!!!  I’m sorry MEN, but, we don’t ask for much. Throw us a bone now and then! (no pun intended)

Apparently it works every time!!!  Good stuff I tell you-:

Sexy Back Summit  HERE

 

We are all in this together!  Life is a journey and we are constantly changing, learning, growing and hopefully sharing our experience!  And for your  viewing pleasure–Here is Justin (my top 5 celebrity crush)

Posted on by Angela in Body, Diet, disease, Nutrition, Whole Food Leave a comment

“Fat, sick, and nearly dead”

 

Watch this trailer, It really defines what is causing disease in our country.  If you get inspired to start juicing, there is a great website that gives you some of the basics on buying a juicer and how to start combining and flavoring fruits and vegetables.  You can purchase your own copy of Joe Cross’s documentary HERE

You can also pick up an excellent Juicer Buying Guide HERE

Posted on by Angela in Body, Diet, Exercise, Nutrition, Whole Food 4 Comments