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

Body

Make Good Choices!

Once again:  Thank you Dee for being real!

We’ve all heard about making a lasting decision, but in some cases, you’re better off choosing something that’s temporary, fleeting, and brief. Here’s when…when you feel like using food and alcohol as an emotional fix. The better option is a non-food replacement. In the same way that you get prepared ahead of time in planning healthy meals, plan too a list of food substitutes. One of the most common emotional states in which I make horrible food/drink choices is stress, especially when it’s stress mixed with anger. When I come home from work and find a trashed house, kids fighting and then one more thing happens — like dropping a glass sugar bowl or bouncing a check — straight for a bottle of Stella I go, followed quickly by any kind of animal fat product doused in salt. If there was a way to fry salt, I’d be in heaven. The funny thing is, my emotional eating isn’t always because of stress or anger or sadness. The pendulum swings to eating when I’m celebrating or rewarding myself. Here are some better choices (have them ready to turn to when the urge to eat for emotions comes along): candles, bath, walk, music, hot tea, yoga, nap, reading, blogging…

http://www.angelamd.com

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

It’s all about the color

Here are two simple tricks to determining whether or not the foods you are putting in your body are good for you. 1) how close to it’s original state is the food? 2) what color is it? In fruits and vegetables, their original state of raw is the state in which you capture all of the nutrients the produce has to offer. Steam it, and you retain a lot of the benefit. If you over-boil it or cook it out of a can…not so much. And pay attention to color. A general rule is that the more colorful the food, the healthier it is (usually). For example, dark lettuce varieties are healthier than light green iceburg. Many eating plans talk about avoiding the white stuff (sugar, white bread, salt, white rice, white pasta). Switching to other alternatives is definitely a plus. We will talk about this later when we discuss food absorption, but here are your better options:  whole grain bread, brown rice, whole grain pasta and as little sugar as possible.

Posted on by Angela in Body, Diet, Green Living, Guest Blog, Nutrition, Organic, Weight Loss, Whole Food Leave a comment

Green Bean Delivery

It may be my obsession with Pinterest or my overwhelming desire to believe I actually am Martha Stewart, but I am ecstatic each week when my $35 tub of fresh produce arrives from Green Bean Delivery.  My family members roll their eyes as I rush to pinterest to find recipes that will combine all my new food into fanciful, ingenious masterpieces.  Fresh produce at the supermarket is expensive so I put my sleuth skills to work to find alternatives.  Luckily, when you mix a nutritionist and an environmentalist with integrity, you get the perfect union!

Matt Ewer and Elizabeth Blessing are soul mates.  Drawn together by their passion for developing a healthier community, they combined their experiences to develop a marriage and business that will sustain integrity and value for the future.  They offer online home delivery of fresh,organic produce from local farmers and artisans.  The produce is affordable, convenient, and assessable to Midwest communities.  Thank you both for this service and for being “real” and doing what you believe is right.

Learn about Green Bean Delivery—-http://www.greenbeanindiana.com

Matt Ewer and Elizabeth Blessing, husband and wife, share equal passions for healthy community, nutrition education, sustainable farming and food networks. After a short stint on the West Coast, the pair decided to move back home to Indianapolis and put their experiences to the test by starting their own food delivery business.

In 2007, Green B.E.A.N. Delivery, formerly Farm Fresh Delivery, was founded in Indianapolis by Matt and Elizabeth. John Freeland and Matt attended college together and have remained good friends through the years. After Matt started the company, John, who is now the vice president, saw a need and desire for this type of service in Cincinnati. In early 2009, Green B.E.A.N. Delivery expanded to The Queen City.

 Matt has a degree in Environmental Management from Indiana University. After graduating in 2000, he worked at Stranger’s Hill organic farm in Bloomington, Ind., for two seasons. Enjoying his experience in farming led Matt to Washington State for another learning experience in organics. While in Seattle for four years, Matt was the general manager of Full Circle Farm, which was recently named “one of the most successful small farms in the country” by US News. He has experience in buying, growing and selling large volumes of produce and natural products, as well as marketing and managing a growing company.

Elizabeth has a Master of Science in Nutrition from Bastyr University and a Bachelor of Science in Dietetics from Indiana University. After graduating from Bastyr, she worked as a nutrition educator for Washington State University King County Extension’s Food $ense Program. While at Food $ense, she co-authored nutrition education curriculum. In 2007, Elizabeth became the on-site nutritionist and food service instructor at The Chef’s Academy, the Indiana Business College’s culinary school. Today, as the full-time staff nutritionist at Green B.E.A.N. Delivery, Beth creates unique recipes and information nutritional pieces for members to enjoy.

 Today, Green B.E.A.N. Delivery is a fast growing online home delivery service that provides organic produce and natural groceries to its members sourced from local farmers and artisans. The company’s goal is to make healthy, local and sustainably grown foods convenient, affordable and accessible to Midwest communities. Green B.E.A.N. Delivery’s focus is on improving the health of Midwest urban communities while strengthening its sustainable food businesses with both rural and urban roots.  

 The company currently serves Indianapolis and Fort Wayne, Ind., Dayton, Columbus and Cincinnati, Ohio, and Louisville, Ky., as well as the greater surrounding areas. Its service provides an avenue for local artisans and farmers to share their crafts and talents with local community members. Green B.E.A.N. Delivery services homes, and recently began delivering to offices in Cincinnati.

 Additionally, Green B.E.A.N. Delivery is focused on several other initiatives, such as Farm to Kitchen Foods, which produces homemade food for members.  Tiny Footprint Distribution by Green B.E.A.N. Delivery distributes all-natural, sustainably produced products to end retailers, and was created to help artisans with the biggest challenge they face—distribution. Garden on the Go, in collaboration with Indiana University Health, is a mobile produce truck that works to provide Indianapolis communities with better access to healthy foods. As others come to fruition, we will make the announcement.

Posted on by Angela in Body, Composting, Diet, Green Living, Nutrition, Organic, Weight Loss, Whole Food 1 Comment

Cheat Day!

 

From our friend Kevin Deeth:

A wake up call statement before we get started. The FDA makes no serious effort to control the use of the word “natural” on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. Be careful of misleading food labels.

The concept of a cheat meal or cheat day has been around since the inception of diet’s themselves. Staying disciplined for 7-14 days in a row can be both physically and mentally challenging. Whether you are trying to gain muscle or lose weight, eating a disciplined diet that is filled with protein, healthy complex carbohydrates, and adequate caloric intake can be become monotonous. This is where the “cheat meal” or “cheat day” comes into play. Most of the issues people have with dieting are mental and not physical. Cravings are powerful and can be taxing on the physical and mental side of humans. The good thing is cheat days or cheat meals can actually have physical benefits for your metabolism as well as giving you a mental break

Physically

Cheat meals keep the body guessing. Similar to when your muscles adapt to the same exercises and rep range from routine and repetitiveness, your metabolism adjusts based on your calorie levels in the same fashion. Just when your body starts to think it has things figured out you surprise it with a radical change in your diet. If you eat the same thing everyday within a few weeks your body will adapt to the caloric intake. You have to spice things up and keep the body confused.

The Science

Leptin is a protein hormone that plays a key role in regulating energy intake and energy expenditure, including appetite and metabolism. Leptin signifies a slowing metabolism. Whenever you are on a diet for an extended period of time, your body will begin to adjust its metabolic functions in an effort to ‘make due’ with the amount of fuel that it is being given. Your goal is to periodically kick your leptin levels back up so as to avoid the intense physical hunger and the slowed-to-a-crawl metabolism.

Psychologically

The cheat meal can provide a mental break even more so than as a physical break. Mid-week cravings can be pushed aside knowing that you have an awesome reward in the form of a meal coming on the weekend. Allowing yourself this mental break can inhibit future cravings in the weeks to come. 

Recommendations

Leptin is highly responsive to glucose metabolism. So, when eating a cheat meal,  you will benefit much more if the majority of your excess calories are coming from good sources of carbohydrates that will turn into glucose.  One day a week increase your caloric intake by 25 to 50% in any way you want but preferably in the form of healthy carbohydrates. The sudden spike in your calories will keep the body guessing and force your metabolism to readjust following the meal along with giving you a mental break.

Thanks for reading and let me know if you have any questions or comments.

From South Bend,

Kevin
 
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Posted on by Angela in Diet, Exercise, Guest Blog, Nutrition, Weight Loss, Whole Food Leave a comment

Fish Burps!

Dear Dee—

The good thing is that your cholesterol profile isn’t actually that bad.   The fact that your HDL is high is wonderful.  That represents your “good” cholesterol and it will actually give you a negative risk factor for heart disease if it hits the number 65!  Most people need to have an LDL below 130.  You are on the right track and if you keep exercising –that HDL will continue to shoot up.  Fish oil 1000mg three times a day will help bring your triglycerides down.  Put the tabs in the freezer so they will not thaw until they hit your small intestine.  Most people stop the supplements complaining of “fish burps.”

 

Dee writes:

My work had a free health screening today. With a finger-prick blood sample and a ten minute wait, they were able to give me some test results and recommendations. This is exciting because it will be a great baseline for future comparison. As I’ve mentioned, I’m 49 and 50 pounds overweight. That calculates to a BMI (body mass index) of 29.3, right on the borderline of overweight and obese. Blood pressure is just slightly high at 122/84 and triglycerides are high at 225. Glucose is good – 107. And the ratio of good/bad cholesterol is good even though my HDL (good) and LDL (bad) levels are a bit off. HDL should be below 40 and mine is 56, LDL should be below 100 and mine is 123. Here is the great part: everything I need to do to change these numbers for the better are (drumroll) eat right and exercise. That’s the magic formula that everyone wants to take in single-dose pill form for instant results. Can you imagine if it was that easy? What’s that saying about anything worth having is worth working for? I’d take a cheap, black market, shortcut to health if I could. But I can’t. Logging off to go walk on the beach for two miles. Anyone who is joining me, keep up the good work and send me a comment so we can support each other.

 

 

 

Posted on by Angela in Diet, Guest Blog, Humor, Nutrition, Weight Loss 1 Comment

Bring on the Juice!

Well, if Joe Cross can cure his chronic urticaria in 60 days by going on a juice fast, I figured it was time for me to start practicing what I preach.  I went to Georgetown Market (don’t try Trader Joe’s or Whole Foods-they don’t carry them) and bought a juicer.  I assembled it last night;  I started it on high-speed and blew a fuse after refusing to read the directions.    I was up bright and early the next day to begin experimenting.  I started with left over green beans, broccoli, apples and black raspberries.  Tim, Emma, and I loved it!  My dad stopped by for coffee and took one sip and almost threw up.  I made the mistake of telling him the ingredients before he tasted it.  I decided to start looking up some recipes on juicing.  The hodge podge of throwing stuff in the juicer might not be the best path.  I then found Linda Wagner’s site with tons of great recipes.  So tonight we drink our vegetables!  Here  is her site:   http://www.lindawagner.net

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

Getting the Best of Food

A note on weight loss:  Think of metabolism like a wood burning fire, you have to eat something to get it started and then you have to keep feeding it wood all day to keep the fire roaring.

Here is Dee’s guest blog today.  Thanks Dee!

 

For a very long time I skipped breakfast, probably since college when I started drinking coffee. A few years ago, though, I learned why eating breakfast matters so much. I’ve heard people say that when they eat breakfast they are much more hungry before lunchtime than if they don’t eat anything at all. For me, the reason is that some foods sort of wake your stomach up and — if the foods are simple carbs, such as sugary cereals and white bread/bagels — they are so rapidly digested that you ARE hungrier than if you hadn’t eaten at all. Now I try to stick to a couple of basic foods in the morning and they have worked at successfully keeping me full until lunch. Best bets for breakfast: fruit smoothie with 1 C fruit, 1 C non-dairy milk (coconut, soy, almond, rice) and 1/2 C plain yogurt. Two other good options are whole oats, not instant, or an egg. All of these options contain protein and are free from the starch or sugar that causes mid-morning starvation. Oh yeah, and here’s the other very important reason for breakfast: eating breakfast kick starts your metabolism…the sooner you start eating for the day, the sooner your body starts burning. It’s all good!

Posted on by Angela in Body, Diet, Green Living, Guest Blog, Nutrition, Organic, Uncategorized, Weight Loss, Whole Food Leave a comment

Pass the salt!

Contrary to popular belief, I don’t think salt is a bad thing.  Actually epsom salts made of magnesium sulfate have great medicinal properties when absorbed through the skin.  The biggest benefit is that it helps replete magnesium in the body.  This helps with muscle cramping often associated with chronic dehydration (from too much Mtn Dew), works as an anti-inflammatory, and removes dead skin.  The biggest benefit is that magnesium helps raise serotonin levels which elevate mood and concentration.  With most of the country suffering from adrenal fatigue, we could all use a little elevation in mood.  Last but not least,  and most important for me, it will help relieve foot odor.  I have two children I need to douse in epsom salts baths tonight.  The stench radiating from our house is unreal!

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

Attack of the 30lb Sumo

A few months ago, after listening to me nag, one of my BFF’s decided to do a cleansing/detox diet to get healthy.  She has 4 lovely children, a full time job, and a crazy busy life.  Jody is the most fabulous cook and often drops gourmet meals off for us on a whim.  I think we have a kindred connection because those are usually the days I am driving home from work thinking I’m too exhausted to cook and will go postal on my family the first time someone asks “When’s dinner?”  The girls are all just chomping at the bit to jump away from their phones and computers to lend a hand.  NOT!  Then I’ll ask for help, they will roll their eyes and then proceed  to bicker with each other the entire time.  It’s difficult to cook when you are peeling Emma off of Sid’s back when she has attacked like a sumo wrestler.  Jody just knows–she should, she’s a mom.  She and her sister, Dee, are incredibly creative, whitty, and enjoy life.  They have started feeling so much better after changing their diets, they were inspired to share their story.

Let me introduce Jody and Dee’s mission  “Food Forethought”

 

Food For Thought, Food Forethought

We all think about food. Most of us even have emotional experience relating to liking food, disliking food, craving food, loving food. At some point as an adult, we start to think about food based upon how it makes us feel after we’ve eaten it. When dieting, we obsess about everything that’s on the “don’t eat” list. What do you think happens when one tells herself “I can’t have cheesecake, I can’t have cheesecake, I can’t have cheesecake” incessantly? You will likely give your right arm at the end of the day for a piece of cheesecake. The aftermath of guilt and digestive agony is a recurring nightmare.

Here’s our plan: let’s think about food, what we CAN eat, before we eat it. Food is so much fun! If you look at what the earth provides us, rich in color and nutrition and taste, it’s amazing. We want to take a look at healthy and flavorful recipe options that will change your mind, and change your health.

Here’s the interesting part (and the disclaimer): the contributors of this site are not physicians, not nutritionists, and not culinary experts. We are parents, spouses, full-time office workers, neighbors, and friends. We are on this journey with you, adapting common comfort foods for a healthier life.

As we get to know each other, we will share our secrets and successes and we will encourage each other to persist in this journey to better health.  We can do this!

 

Posted on by Angela in Body, Diet, Family, Guest Blog, Humor, Nutrition, Weight Loss, Whole Food 1 Comment

The Fresh Produce Dilemma

I know that I have to incorporate more fresh fruits and vegetables into my diet.  But, it’s expensive and I don’t know where the heck I’m going to get coupons for fresh produce!  If I buy them in the store, are they all grown without pesticides?  Do I have to buy organic?

So I think I’ll build a garden and grown them at home.  Is the soil in my backyard safe?  Is there an industrial plant nearby spilling chemicals into my soil.  How much of my dumb dog’s pee does it take to lower the nutritional value of the bell pepper?

Tower garden is a state-of-the-art vertical aeroponic growing system that allows almost anyone to grow their own fresh fruits and vegetables at home.  All you need is a sunny patio,deck, or balcony.  Maybe I will use this product to bridge the gap.

www.mytowergarden.com

To order your own Tower Garden visit: 

 https://angelamd.towergarden.com/

 

Posted on by Angela in Diet, disease, Green Living, Nutrition, Organic, Uncategorized, vegan, Weight Loss, Whole Food Leave a comment
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