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

Magnesium-the unloved mineral

Do you remember watching Wild Kingdom as a kid?  Did you happen to notice that the animals attacking their prey would immediately eat the organ meats.  I never really thought about why until I listened to Morley Robbins explain the Read more

Body

Real Food Con Preview

Here is a quick video preview of Real Food Con which is something I am so excited about!  As you all know, I have a minor crush on my Superhero Sean Croxton from Underground Wellness.  The man has literally opened my world up to a dimension of health I had no idea that I would cross into when I started my practice over 12 years ago.  There are a plethora of  free podcasts with all of the top gurus in the areas of holistic wellness.   His level of scientific detail is amazing but, it is also incredibly understandable.   Real Food Con starts this week so I encourage you to go to his site and sign up!!  I’ll give you the Cliff Notes version this week.

First:  This video gives you some of the essentials with which to stock your kitchen—- from Amy Densmore.

 

Register here!   Real Food Con  

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Stomach Myths

Please take the time to watch this —Sean does a great job explaining digestion and the concepts behind reflux disease and stomach acid production.  I could write a long lengthy post describing the science behind this but honestly –I think just watching Sean explain it gives you everything you need to know in a nutshell!

Have a great rest of the weekend!

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Plantain Tortillas

So I have been doing the Paleo diet successfully,  but have struggled with eliminating corn and wheat tortillas for wraps!  I have been searching for an alternative other than just using lettuce.  I stumbled upon this recipe and am planning to try it out this week —-I’ll keep you posted on the outcome.  You may remember what plantains are from the infamous episode of “Little Bill”–Season 4, episode 2—Little Bill learns about trying new foods!!!  Maybe we could all use a lesson in that!!!  YES—it is gluten-free!

 

Plantain Tortillas

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3 large or 4 small yellow plantains, about 2-2.5 pounds

2 egg whites

3 tablespoons coconut oil, melted

1 teaspoon lime juice
1/2 teaspoon salt

  1. Preheat your oven to 350.
  2. Peel and chop your plantains and place in a food processor.
  3. Puree until somewhat pureed, and then add the melted coconut oil or lard, egg whites, salt and lime juice.
  4. Puree until smooth.
  5. Drop about 2 tablespoons at a time onto a baking sheet lined with a lightly greased sheet of parchment paper
  6. Smooth into a circle with the bottom of a ladle, getting as thin as possible
  7. Bake for 15 minutes, until dry to the touch, and just starting to brown on the edges.

 

For more great recipes using plantains—like a great one for grilled plantains:

Plátanos Maduros a la Parrilla

visit http://www.epicurious.com

 

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STAY THE COURSE

Recently, I have been teaming with some co-workers for a series of one-month challenges to lose 10 pounds a month. At the end of the first month, one person lost 12 pounds, which is fantastic. The rest of us did well but then gained some of the weight back toward the end of the month. I have to admit it was discouraging to lose 9 pounds then gain back 5. I can tell why I did well, and then went backward. I stayed very strong for the first three weeks, counted calories and felt encouraged. At the three-week mark a couple of things happened. 1) I let my guard down. By reaching a good weight and feeling motivated I thought to myself “this is easy, I don’t have to keep working so hard.” I lied. Although it was pretty easy to follow the program, I DID need to keep at it. 2) I caught a cold and got off track. With a sore throat and feverish feeling, I gave into cravings for salty snacks, comfort foods like mashed potatoes, and ice cream. 3) I slacked on tracking. My daytime routine stayed pretty consistent but by the end of the night I got lazy in recording my calories. Writing it all down is very important.

Anyway, the point is that as long as you are moving in the right direction and don’t give up, applaud yourself. The only way to fail is to quit!

 

 Thank you Dee–we all need a little cheerleading every now and again!  Don’t quit!!!  Guilt and self-punishment aren’t options and tomorrow is always a new day!  We all need some lessons on being our own best cheerleader–not enemy!  Keep on keeping on my friend.
For more great advice from Dee visit her SITE
Have a great weekend!!!!!
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Gluten Issues –with the Gluten God!

What about all that GLUTEN????

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I absolutely love the Underground Wellness Site and always refer legitimately interested patients there to learn about nutrition and it’s healing effects on the body.  The body never ceases to amaze mean and the way that we are all so intricately woven together from system to system makes me marvel at the body’s resilience to its mistreatment.  I wasn’t ever aware of how perfectly in tune my mind, body, and spirit all were until these last few years and I am thankful to my awakening.  I’ve played this video in follow-up to the Wheat Belly video that many of you have watched during your office visits.  I am amazed at how little it takes to cause such an uproar in the body–This one is short and worth a one time viewing.  Tom O’Bryan is like the “Gluten God” to me and Sean Croxton has many resources on his site and podcasts that are filled with incredible science, tips, and transformation stories.  Please dig deeper if you are interested at all!

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Ways to Self Sabotage

10 Ways We Sabotage our own Health and Weight Loss

1.  Skipping breakfast

2. Eating too little

3.  Lack of sleep

4.  Dehydration

5.  Lack of protein

6.  Pharmaceuticals

7.  Toxins in processed foods

8.  Eating inconsistantly

9.  Pestacides on foods

10.  Not believing in ourselves

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10 Ways we can break the cycle

1.  Eat something when we wake up

2.  Add 1 fresh veggie a day (free calories essentially)

3.  Go to bed 10 minutes earlier than usual

4.  Drink 1 glass of water (or extra glass) daily

5.  Add protein between meals (i.e./ a handful of nuts or seeds)

6.  Eliminate any drug that is unessential

7.  Eat 1 less processed food daily

8.  Eat 3 times a day for 3 days straight

9.  Wash all veggies and eat fresh or frozen and not canned

10.  Affirmations–start each day by saying in the mirror “I love you ______!”

BABY STEPS!!!!  They still count and will get you walking strong eventually!

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Benefits of Gelatin

Gelatin- a virtual wonder drug!  Remember, the days when your grandmother boiled the chicken soup for close to 24 hours and you got all the warm healing properties from the bone broth?  That’s precisely where the amazing nutritional benefit came from—the collagen and gelatin that comes from the marrow of the bones.  Gelatin is a purified protein, derived from the hydrolysis of collagen.  Collagen is the organic component of the bones and skins of mammals.  Here are just a few quick reasons why gelatin is such a nutrient.

1.  Gelatin binds to H2o in the gut–this helps to improve digestion and essentially slicks up the GI tract for easy movement.

2.  Gelatin can help to reduce food intolerance by forming a protective barrier across the gut mucosa.

3.  The amino acids in gelatin help to strengthen bones and joint tissues.

4.  Gelatin helps detoxify the liver –the major detox organ of the body.0f1d1d7d25706b8d6c17a6529dae91d6

5.  Keratin found in gelatin is an essential building block for the teeth, hair and nails.

6.  Concentrated collagen found in gelatin helps give the skin a natural boost and prevents wrinkles.

7.  Last but not least, it improves sleep quality.

 

Here is an excellent tutorial on how to make a killer bone broth at home.

 For those a little less motivated —-Great Lakes has a great gelatin

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All About the Numbers

Thanks Dee–this is just more proof that a calorie doesn’t equal a calorie—Check out a little about Johnny Bowden who gives a great explanation on this topic.  All calories are not created equal.  And Snicker’s doesn’t satisfy!snick

 

Dee writes:

We recently had a dietician come to my work to talk about reading food labels and she gave a great presentation about the acceptable levels of sugar, sodium, trans fat, protein and carbohydrates. One thing that she said about calories was funny, that you could do a Snickers bar diet. What she meant was that I could consume all 1200 of my daily calories in the form of Snickers bars — about 5 a day — and lose weight. If you create a negative net calorie point, you lose weight. You need to burn more calories than you consume. Twelve hundred calories of sugar and fat however, will not lead to any long-term benefit PLUS you’ll be starving all the time from the high sugar, simple carb rush. The trick is to get your 1200 (or whatever) calories in each day in the form of colorful, nutrient-rich, raw or minimally processed fruits, veggies, lean proteins and whole grains. That is what keeps you feeling full, energized and ultimately healthy in the long run.

 

 

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So Glad I Kicked that Diet Dew!

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Ok–I’m going to admit a deep dark secret now that I have finally kicked the habit.  Up until about 5 months ago, I was drinking up to four diet mountain dews a day!!  I popped one first thing in the am.  I then cracked another for my 45 minute commute into work.  Of course, when I got to work, I needed something to sip on and help me get started.  And last but not least, lunchtime required another hit of the vice because I would be starting to drag.  I wasn’t worried about the sugar because it was DIET.  What I didn’t realize was that the artificial sweeteners + aspartame + caffeine was even worse for me.  I watched the documentary “Hungry for Change” and was flabbergasted that what I had been doing was so incredibly toxic to my body.  No wonder I felt like crap!  I can honestly say that it took some time and effort to wean the habit.  I started by telling myself that I could have 20 cans a day as long as I drank a glass of water between doses of my chemical romance.  That helped me wean down to 1-2 a day.  After months of affirmations in my mirror, (I am not an addict.  I am healthy and alive) replaced the drug with unsweetened iced tea.  I only have one glass (maybe two on a particularly busy day) of tea that I make at home without any artificial ingredients.  I have to admit–I really don’t miss the stuff.  If I can do it–you can too.  I wish I could get a five month sober medal just to represent my strength!!  Maybe I’ll start a DEW-Aholic group!!  Watch this cute little animated video that highlights some of the dangers of this addictive drug.

 

 

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

Roller Coasters are Fun but YoYo Diets are Not

Thanks to Dee for sharing a very important point—

Diet should not be a hobby.

 

So many times we go head on into a diet to lose weight based on willpower and determination.  We do well for a while and since we’ve  chosen a habit that isn’t sustainable, we fall back off the wagon only to gain the weight back.  It is so much better to focus on changing one small habit at a time.  Pick one little thing to change at a time.  Start by drinking more water, eliminating soda, or adding breakfast into your routine.  Those aren’t overwhelming and are certainly sustainable changes once they are accomplished.  Then after it becomes a regular habit, it’s time to pick the next small step.  Soon enough, the well deserved side effect of effective weight loss ensues.

 

Dee shares:

Vintage YoYo's

Vintage YoYo’s

 

Roller coasters are fun!

Metaphorically speaking that is. I am not an amusement park roller coaster fan at all. I’m a chicken. There is nothing about a churned stomach and reckless body motion that is at all amusing to me. Control issues perhaps.

But a diet roller coaster is really not bad — provided that you end up on the ground with the ride is over. Some people diet by weighing themselves every day. I do, because it’s kind of fun to see how scientific the numbers can be. For example, I have been steadily losing a bit of weight all week. Yesterday, after getting to my 1200 calorie limit and not eating more until bed time, I blew it and ate a piece of pepperoni pizza at 11:00 pm. It was homemade and I served it to the kids for dinner without even trying it. But as I was cleaning the kitchen before going to sleep the pizza jumped off the counter and into my mouth. There was nothing I could do. It wasn’t my fault.

Sure enough, I woke up knowing that this morning’s scale would not show a smaller number but a larger number. The number went from 181.5 yesterday to 182.5 today. Bummer! But, overall, my weight has gone from 187.5 last Thursday to 182.5 today. You can’t let a single scale reading count for much. It’s the big picture that counts. AND, don’t let great results let you think you can slack either. That’s the mistake I made at the end of February when I had lost 20 pounds in two months. I thought I could relax on the diet for a while. That “while” ended up being five months and the return of ten of the pounds I lost.  Having chosen a habit that isn’t sustainable, we fall back off the wagon only to gain the weight back.

For more of Dee’s journey visit her  SITE

 

 

 

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