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

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

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

Sherry's Story

Sherry has a great story.  She has been diabetic for years and she has made some massive changes!   "I have been on a lifestyle change. It has been a year following a ketogenic food plan.  When I started this journey Read more

Body

Ten Steps to Better Health

Dee’s Update:

There are thousands of diets, with a thousand different strategies for how to reach the goal of optimum weight and physical health via exercise and nutrition. Because people are different with so many variables on how much physical activity they get in a day, age, bone structure, height, blood type, chemistry, there could not possibly be one solution that fits every person.

It is important, instead, to look at the most successful weight loss programs to see what they have in common. After that, each person can start with these tried and true fundamentals and modify them to keep whatever works and change the parts that don’t. Throughout the past few months I have volunteered myself to be a human experiment and I’ve assembled the top ten things that I’ve found to have worked when implemented. Start with one or two things on the list. After three or four days, add another. The scientific statement about “it takes 21 days to form a new habit” is actually an unfounded fallacy. New habits really take quite a bit longer to become ingrained to where they are second nature. The good news is that it takes one day to make up your mind to change your routine to incorporate good choices. For example, let’s say you usually drink a glass of orange juice every morning while you’re getting ready for work/school. If you decide today to substitute your OJ for water and an apple, you have just changed your habit. It will take a while for that change to feel like an automatic tendency, but when your refrigerator is full of whole fruit instead of bottled juice you will have some reinforcement to rely upon.
In no particular order, here are my top ten recommendations:
  1. Eat veggies at every meal
  2. Drink three 16 ounce glasses of water before each meal
  3. Don’t skip breakfast
  4. Don’t eat too few calories
  5. Eliminate sugars and starches
  6. Plan, plan, plan – think ahead
  7. Learn to be OK with hunger
  8. Eat to live instead of living to eat
  9. Find someone to partner with
  10. Cut out fried everything (see below)
OK, about number 10. This may be the hardest one to implement. Fried food simply tastes great. Growing up in the 70s with a Southern Baptist family, my mother fried everything from pork chops to potatoes to green beans. We used to cook with lard and bacon grease so it’s in my genes. As impossible as it sounds, cutting out foods can be done. Don’t tell yourself you can never eat it again; just know that eating fried food (and any fast food) has to be the exception not the rule. Fried food is not only unhealthy because of the amount of fat and calories, but usually the food itself (potatoes, hamburger, dough) is low on a nutrition scale. Equally important is the reduction of processed foods. Health benefits are found abundantly in whole foods, produce and grains in their most natural form.

 

For more on Dee’s journey to better health–visit http://www.gettingthebestoffood.com

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

Water Enhancers

I’ve had several patients lately inquiring about some of the newest water enhancers and asking if they are safe.  This prompted me to look into them (although I suspected them evil when I heard the word –Enhance.)  Here is the research I have done—

water_glass

Food companies have recently developed brand new “water enhancers” and are cashing in the big bucks.  Here’s a shock!-Water enhancers contain NO Natural ingredients.

They do contain:

1.  Artificial Sweeteners- like the dreaded sucralose (AKA Splenda) and we all know how terrible those are for us.  Animal studies show that sucralose decreases the amount of good bacteria in the stomach by close to 50%.  EEK  We need those good bacteria to process the nutrient out of our foods and get them to the cells of our bodies.  If  you are new to the blog–I will refer you back to This Link

2.  Food Dyes-  need I really say more after you have read Susan’s story?  Here is the link

3.  Ace-K- Acesulfame Potassium is the only sweetener on the Earth that is worse that Aspartame (aka-formaldahyde in your brain.)  It is made from methylene chloride which is a well-known carcinogen.  Really?

4.  Proplylene Glycol-  This is a mineral oils that has been known to cause allergic reactions and central nervous system depression–do you really want to drink this all day?

 

This leads me to my main point.  Let’s flavor our water naturally.  My family doesn’t enjoy the taste of water so much.  We initially threw in some lemons and have now graduated to adding cucumber slices and some fresh mint from the garden.  One of my friends has recently written a book on vitality and has been selling water bottles with infusers to naturally enhance the water.  I love mine!  I have been adding fruit, berries, and herbs and have been drinking my target amount daily.

To calculate your target amount—take your body weight (lbs) divided by 2 and that equals the number of ounces of water you need daily just to stay hydrated—that is the minimum amount of water you should drink daily.

The staff and I all purchased the Bring Back Vitality  water infuser bottles and have more available if anyone would like to purchase one.  Shoot us an email at doc@angelamd.com or call (317) 217-2626.  The bottles are $15.00 and well worth it!

Bring Back Vitality Infuser Bottles

Bring Back Vitality Infuser Bottles

Here is a great recipe for some detox water you can make and drink all day!

Please visit http://www.bringbackvitality.com for more great information and to order the bottles online!

Posted on by Angela in Nutrition, Weight Loss 2 Comments

Dee’s Race! On Your Mark!

I’m sharing Dee’s latest post.  She is building a tribe to help with accountability which is so great!.  Look forward to more posts coming once school starts.  I have great posts coming on water enhancers, sustainable farming, and autoimmune disease.

On Your Mark, Get Set

See, even in a race you get to mentally prepare for the sound of the starting gun. As much as I love food, and I mean really love food, I can’t believe how exciting it is to think about not eating food tomorrow. Of course I’ll eat, but smart choices make me feel so much better.I’ve recruited some friends to join the challenge to lose 10 pounds in August. Even though we all know a lot about what to do to be healthy and fit, there is an extra difficulty in trying to achieve this goal alone. Accountability to one another will be the key to success this month. Just get your head in the game and realize that you have a bunch of other folks going through the same exact steps. Most importantly, make sure you realize that this is ultimately about a lot more than extra weight. Getting to a healthy weight is REALLY about better health. So many illnesses can be stopped, stalled and even reversed through diet alone. Hippocrates:  “Let food be thy medicine…”The first few days are the hardest because your body will go through some change. Don’t let your brain trick you into thinking that you’ll die of starvation if you don’t eat more at night. You won’t. Get to your magic number of calories needed and then stop eating. Period.You will wake up feeling better and by the third day you will notice your tastes changing, leaning toward healthier food.

Visit Dee’s site at http://www.gettingthebestoffood.com

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

Retrain Your Brain

Thanks Dee!!!

 retrain

 

Retrain Your Brain

 
 
When I chose the title for my first blog, “Getting the Best of Food”, I envisioned a mental warfare. In a struggle, the person who overcomes their enemy is said to have “gotten the best of them.” Of course the double meaning is also to get the best qualities food has to offer.
 
 
Back to warfare. I work five days a week from morning until 5:00 pm. My breakfast, lunch and daytime snacks are perfectly healthy and I stick to the plan but dinner and post-dinner decisions often take a turn for the worse and I think I know why.
 
At the end of the workday, we’re run down, worn out and hungry. One of my strategies is always to have healthy food on hand and to eat something before you are famished. But there is also a little bit of brainwashing necessary to keep yourself from caving into cravings for junk food and comfort classics.
 
Here’s a normal weeknight example (after I’ve eaten fruits and veggies all day): 5:05 pm driving home, thinking about dinner options and my brain starts to recite all of the foods that make me joyful – chicken wings, pizza, potato skins, tacos… As I continue to drive home, the list is on a mental merry-go-round and it just keeps repeating incessantly in my head.
 
So what happens when you tell your brain “I can’t have that brownie, I can’t have that brownie, I can’t have that brownie?” There is only one thing on your mind for food and guess what it is – the brownie!
 
In the same way that you set up a plan to have easily accessible healthy food around, we all need to also retrain our brains to consider better choices before the disaster hits. Before the drive home and before hunger pains set in, start to recall how amazing fresh strawberries taste, or how flavorful grilled asparagus is with a touch of Parmesan cheese. Whenever possible, have your dinner prepared or at least planned the night before. One trick I have learned is start dinner for the next night as I’m clearing the table and washing dishes. This way I come home and finish cooking dinner that was started the previous night, eat and then start the first half of tomorrow’s dinner. It works really well.
 
To keep things simple, you can also come up with a short list of standard dinners that you know how to make simply, that fit your daily caloric goals. For me, this is usually fish every other night, alternated with chicken. One night is vegetarian and one night is lean beef or pork. Skip the starches unless it’s whole grain and double up on the vegetables. Salads compliment dinner very well too. Save calories with homemade dressing from blended berries, pears or apples, vinegar, mustard and a small bit of olive oil. Shake it with your lettuce so that a little goes a long way.
 
Don’t forget that this is a battle, truly. And that you can and will win it, and you’ll feel amazing for overcoming the challenge.
Posted on by Angela in Body, Call to action, Diet, Mind, Nutrition, Whole Food Leave a comment

The Infamous Fish Oil/Prostate Cancer Study?

“Too Much Fish Oil Might Increase Cancer Risk”

Wait?  Isn’t Fish Oil Supposed to be Good for Me???

 

The Journal of the National Cancer Institute recently reported data from the selenium and vitamin E Cancer Prevention Trial (SELECT) that supported evidence that fish oil supplementation may increase the risk of prostate cancer.

Before we freak out here let’s look a little further into the data.

First, the primary goal of the SELECT study was to determine if vitamin E could be used to prevent prostate cancer.  The data concluded that patient’s taking  400 IU of Vitamin E had a 17% increased risk of prostate cancer.  The study was not designed to evaluate the role of fish oil supplementation in prostate risk.

The fish oil data was gathered because they measured plasma fatty acids (plasma phospholipids) –ironically, these levels tend to fluctuate after a meal is consumed.  A better study would measure the red blood cell concentration of fatty acids which is a better indicator of actual omega 3 consumption over the past 4-6 weeks.

The difference in data in the two groups was 0.2% which is virtually nothing.

The study did conclude that the that the patients with the highest concentration of EPA/DPA and DHA-3 fatty acids had a 71% increased risk of prostate cancer.

However, the study contained no documentation of any patient taking fish oil or even eating fish in their diet.

So how does that extrapolate out?

My suggestion is to continue to do your research, and hopefully this will stimulate more studies researching actual fish oil supplementation and diet  in correlation to disease.  My bet is that Fish Oil and Omega 3 supplementation will prove beneficial like all of the other studies.

For more science details for you nerdy types like me –please visit the following:

http://www.greenmedinfo.com/blog/how-selected-bad-study-became-big-news

So don’t trash your fish oil yet!!!  REMEMBER–if you get the “Fish Burps”–put those babies in the freezer!  And if you want a really good brand—I recommend the green pasture.com FERMENTED COD LIVER OIL (no financial investment–it’s just what I take)

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

Magnesium Monologue

Another big thanks to our dear friend Dr. Chris!  Good stuff as usual!  Visit his site at http://www.yourpersonalwellness.com

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

Sweet Deception–Exposing Artificial Sweeteners

 

A big shout out to Dr. Chris for sharing this great video with us —please visit his site http://www.yourpersonalwellness.com for more great information.

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

Breaking Habits

I spent some time with Dee this weekend!  She looks great and is feeling confident and down 15lbs.  She is keeping it off and doing it the right way.  Here is one of her great posts on breaking habits.  Happy Saturday!

Dee writes:

Breaking a Habit

When you are in the middle of a challenge, it’s hard to imagine coming through the other side. If you are looking at getting healthy this year, you may remember all of the times you’ve failed. But take a moment and remember other major obstacles that you’ve encountered and conquered in life. When you are in the midst of the crisis it seems insurmountable. But you lived, the crisis is behind you and you probably learned that you are stronger than you thought you were.

Remembering those triumphant times will help you know that you have the strength to do this too. My downfall has always been at night. I can normally spend all day eating well, including a decent dinner. After dishes, some laundry and household chores, I tend to sit down for television with my family for an hour or so before bed. Sixty minutes can undo 14 hours of hard work.

To substitute this bad habit with a good one, I’ve come up with some ideas to keep from snacking on junk food at night.

  • Skip TV if it’s associated with food (plus commercials showing food make you want to eat)
  • Pamper yourself and get to sleep earlier than normal for a well-rested night (sleep aids in weight loss plus you won’t be around temptations)
  • Brew hot decaffeinated tea and read a good book
  • Light a candle and listen to favorite music

 

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

Getting Your Greens–by Dee

Getting Your Greens

I am so excited about spinach right now I can’t even stand it. It’s a beautiful sunny day in Florida and most normal people are excited about body surfing in the Gulf of Mexico. But I’m not normal, so I am happy that I just found two great ways to put spinach in my lunch.

Keep this in mind when you get out your blender — can I add a handful of spinach? If it’s a margarita, the answer is no. But if it’s homemade fruit vinaigrette or a smoothie, throw it in. I made pear vinaigrette (one peeled pear, one orange squeezed plus the zest, a pinch of thyme, 2 T of pear infused balsamic vinegar and 1 T of olive oil). It was really good but when I blended in a cup of spinach it was even better.

I bottled it up and went to get a bowl of bean soup for lunch out of my Crock Pot. Before ladling in the soup, I chopped up another handful of spinach. Pouring the hot soup on top caused the spinach to wilt, which is what I wanted. It added a pretty color to the beige soup and added a whole lot of health. Only 7 calories per cup adds half a day’s supply of Vitamin A, 14% of your Vitamin C, 5% Iron and a gram each of fiber and protein. Best of all, your mama would be so proud!

 

For more posts by Dee–visit http://www.gettingthebestoffood.com

 

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

Wellness Clinic Props!!!

A big shout out to Donna and Steve for sharing their testimonials!!!  A huge shout out to Kathy Taylor who makes a great cheerleader and advocate to changing lifestyles!

Here is this weeks article in the IU Health Matters

 

 

Wellness clinic leads patients to healthier habits

“I’ve learned a different way of eating, and I’m enjoying more fresh fruits and vegetables,” says Donna Tipton, a patient who participates in the free wellness clinic offered by IU Health Physicians Internal Medicine at Indiana University Health West Hospital. Tipton continues,
“I feel so much better; I’ve lost inches and I’m slowly losing weight.”

The brainchild of Angela Henriksen, MD, the clinic came about because Henriksen found herself advising “diet and exercise” to her patients
year after year during their annual exams—and not seeing any positive results. “I know
how hard it is to change yourself, and

the trouble that I have doing it,” Henriksen says. She wanted a way to help patients take responsibility for their own health. A year ago, she established a program whereby all of the practices’ patients who are interested can first see their respective physicians and then meet with medical assistant Kathy Taylor on a regular basis for wellness consultation.

Today, 70 patients participate in the popular program, talking with Taylor for 15 minutes to an hour once or twice a month during office hours. Many of the patients report that
they like the accountability and encouragement the wellness clinic offers, and have gained healthier habits—resulting in being able to eliminate their diabetes medicine or losing weight. “It’s not a diet, it’s a lifestyle change,” says Tipton. “It’s about learning what your body needs and feeding it what it needs.”

The wellness and lifestyle modification tips offered not only help prevent disease, according to Henriksen, but also provide cost savings in the long run by aiding with compliance issues. Taylor uses the visits to check patients’ medications, food logs and more. She also offers ideas about local resources, such as fresh fruit and vegetable delivery services.

As for the future? Henriksen shares that she would like to like to incorporate more exercise, such as yoga, into the evolving program. It’s all part of her personal wellness concept: “The best way to change the world is to change ourselves.”

For more information, contact the office of Angela Henriksen, MD, at 317.217.2600. IU Health also offers free personal health coaching to all team members. Health coaches can help you identify ways to improve your health and/or manage your health challenges. Call 317.963.WELL.

 wellness pic
Posted on by Angela in Body, Diet, Exercise, Nutrition, Weight Loss, Whole Food Leave a comment