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Nothing personal. We’ve had a great relationship. It’s not you, it’s me. I’m sorry for the short notice but I’m feeling brave today. It’s been a blast to hang out together after work every night. Remember how fun it was to crank up the stereo and clean the house and then as a reward for a great day OR as a consolation for a stressful day OR as a routine for a routine day…we drank together at night. But I have to move on and get control of my health and many of my bad eating choices have been in your company. You introduced me to your friends: Wings, Nachos, Pizza and Chips. I’m dumping them too. Don’t call or text or yell out to me when we see each other at the grocery store because I will ignore you. I’m better than you…no offense.
Thanks Dee—I know relationships can be hard.
I had considered taking your sloppy seconds but then I met Kale and Broccoli. They are both so wonderful, I can’t choose. I’m going for the threesome! Please don’t judge!
Posted on May 5, 2016 by
A few years ago, I introduced you to my dear friend Dee. She invited us on her weight loss journey and did quite a few posts regarding her story. I just wanted to repost a few of these because:
1. I miss Dee!!
2. I always love her posts and admire how real and down to earth she is! Hope you enjoy them as well.
Dee is a mom! Dee wants to lose weight. Dee believes we need to eat healthy. I love Dee. She has invited us to follow her weight loss journey with her because she can’t see her feet! Please follow her amazing posts with me! She is inspiring! And to Dee, thank you for admitting that you aren’t perfect and this isn’t an easy thing to do! We should all have that much integrity.
Funny how people are ashamed to share their weight. I don’t mind telling people who I weigh 190 pounds. When I’m speaking to someone and the issue of health or weight comes up, I freely share my weight…the real number. I share my age too, 49. People are sometimes surprised that I’m 49, but no one has ever reacted surprisingly to the 50 extra pounds. I’m guessing it’s because if they are speaking to me in person, they can see the extra pounds…mostly around my middle. I don’t like this section of me but I’ve gotten used to it. I chose this photo, taken from my chin looking down to show you what I see when I look at my shoes. Get it? No shoes. I’d like to see my shoes and have started a new goal to get there. After years and years of dieting, I am a diet expert. Most overweight people are diet experts. The trick isn’t knowing what to do, it’s doing it. If you want to jump into the journey, I would love the company. It might not always be pretty, but it will always be real.
Posted on May 3, 2016 by
I’ve discovered that elevated triglycerides and fasting blood sugars have become epidemic in my practice. It’s not surprising considering all the food misinformation we have been given in the standard American diet (SAD). I remember questioning my girl’s pediatrician about feeding them honey nut Cheerios for breakfast because they were so picky. Her answer was “have you looked at the nutrition information on the side of the Box— Cheerios are fortified with most vitamins and minerals that they need.” WOW is all I can say–WOW. You would think I would have known better at that point after years of medical education. But NO –I took her word for it because that is what I was taught in med school about nutrition too. I didn’t have any concept about the importance of vegetables and REAL FOOD on health at that point. I’ll bet you have been in the same boat as well. We simply haven’t been taught the correct information.
Why are triglycerides important? I thought LDL was the BAD cholesterol–
Triglycerides block insulin– that can elevate the blood sugar and lead to weight gain
High triglycerides can cause pancreatitis and be toxic to the pancreatic cells that make insulin–this can add up over time–
Here is where the LDL is affected— more triglycerides will interact with lipoproteins and cause the LDL to be smaller particles which are more likely to cause heart attacks —
So overall –the higher your triglycerides are –you are at higher risk for cardiovascular disease.
What do I want my triglyceride levels to be?
The labs say that 150mg/dl is the cutoff for high triglycerides—however the levels really need to be below 60mg/dl to help decrease the size of the LDL particles.
How do I lower my triglycerides?
- Supplement with omega 3 fatty acids— I recommend 3000mg of fish oil daily. The EPA and DHA of the fish oil help remove the (chylomicrons and VLDL) triglycerides after a meal. I personally love the brand BLUE ICE–fermented cod liver oil. It sounds gross but it really isn’t a large pill and doesn’t cause fish burps (you can put it in the freezer if you get the dreaded burps).
- Have a healthy gut flora—yup– those probiotic foods play a role here too. You need good healthy fiber to feed those good gut microorganisms because they help reduce lipid and insulin levels.
- Eliminate GRAIN and SUGAR: Yep— sorry but these elevate your sugars and cause insulin resistance — this includes alcohol/carbs —I’m sorry — I know it isn’t fun.
- Intermittent fasting —this can help as well — try to go a full 12-15 hours without eating (yes- you can still drink water/coffee/tea etc–just don’t add sugar)
- Don’t cut back on Good Fats —these include avocado, nuts, seeds, coconut oil, and olive oil.
Posted on May 1, 2016 by
Maybe the full moon is making me crazy or I’m flat-out insane and haven’t come to full self-realization because tonight’s Kroger excursion resulted in $120 worth of legitimate poison for my children. No different from injecting them with heroin, I literally bought so many processed/carb/sugar-laden foods I could have put a diabetic into a coma. I’m definitely not headed for mother of the year. Sidney(16) has already decided that I could possibly be one of the dumbest humans on Earth and am destined to ruin her life–so what did I really have to lose by buying her exactly what she wanted? It was a massive parenting fail — similar to that newborn cat-like scream she belted as she almost tumbled to the floor one of those first nights home from the hospital at 2 am. No – that never happened!
I have come up with 3 reasons for my temporary insanity :
- I’ve spent so much time preaching to patients and trying to work on my own diet that I have nothing left to give to my own family (geez that doesn’t sound like good judgement and reasoning)
- I just don’t give a shit anymore!
- Or — I am so busy running between work, Emma’s softball practice, Sid’s band practice, and the usual laundry/cleaning etc– that I’m completely spent. DING DING DING
Yep –I didn’t meal plan this weekend. I caved into convenience when I got the text from Sidney complaining that we had NOOOOO FOOD in the house. She wanted:
Tostitos with Nacho cheese and Salsa
Pringles (cheddar cheese flavor)
Yep –I bought every single one of those GMO-laden processed foods and will serve them to the most important people in my life just to get that “good mom” card. I feel terrible. I won’t eat them but how can I serve them to my girls with a clear conscious? I won’t –but I will this guilty and remorseful moment remind myself that even though I preach healthy eating 24/7 like I am authentic–I’m not! I’m no different from you (probably way worse). This leads me to my brainstormed solution that I just came up with —–Meal prep —
This is my plan for next week —
Lunch – I will pack some PB/J for Emma on gluten-free bread (she doesn’t know) along with fruit and some nuts or seeds —-with water or all natural fruit juice.
Dinner– some organic pastured chicken/wild caught fish/ or grass-fed meat with 2-3 veggies.
That’s about as good as it gets right now for our family. I’m not a blogger that does bento box style vegan lunches for the kids –I wish I was more like that pinterest savvy, Food Network Giada look-alike mom—- but that’s not me — or you I am guessing.
It’s baby steps –right?
In the comments below—let me know your tips to getting healthy meals on the table? I’ll take any advice you have–
Or better yet, share the epic fails you have made because we are all in this together!
Posted on April 21, 2016 by
So I was so excited to be offered the opportunity to do an interview on The Food Heals Podcast! This is my new favorite podcast after Sean Croxton retired from Underground Wellness. (By the way–check him out now on “The Sessions with Sean”). My 45 plus minute commute to work is über long and the time passes quickly if I listen to a health podcast rather than the Smiley Morning Show. (Don’t get me wrong –I love Smiley but I feel more productive learning about my passion of reversing disease). I stumbled upon “The Food Heals Podcast” which has been called the “Sex & the City for Food” on iTunes. These two gals are super fun and share all kinds of great information. They even have a great documentary completely worth watching. “Food Heals”- is a film starring Joe Cross, John Salley, & Kerri Kasem who have used food over drugs to heal! Remember Joe Cross from the documentary “Fat, Sick, and Nearly Dead“? He’s the guy with the sexy Australian accent that was able to overcome chronic urticaria (AKA –REALLY BAD ITCHY HIVES ALL OVER THE BODY) by going on a juice fast. Fortunately, the universe was in my favor when they asked me to share Susan’s empowering story. She was able to overcome an autoimmune disease by changing her diet and removing processed foods (Red Dye #40)
Here are the links —
Link to the episode on iTunes:
The Food Heals Nation Web site:
The link to the episode blog post:
Posted on April 10, 2016 by
Grilling is a great way to eliminate fats and oils while preparing meats and veggies. Plus it’s a fun way to stay outdoors to eat and cook. Disposable plates mean you stay out of the kitchen completely.
FoodFacts.com would like to discuss grilling season.
With grilling season just around the corner, the U.S. Food and Drug Administration (FDA) last month released a pamphlet with grilling tips for the safe preparation of foods.
E-coli and salmonella are two of the most well-known and common food-borne illnesses in existent, and both illnesses are often contracted through the incorrect preparation of foods. This is especially common in the summer, when grilling is a common means of cooking and the heat outside is high, resulting in a higher chance of bacteria growing within food. So how can you keep you and your family safe during this fun, but risky, time?
It all begins before you even begin cooking, with proper cleanup and preparation of your work area. Cleaning your food items is also a must, specifically fresh fruits and vegetables.
The means in which you transport your food is also important, and transporting foods in an organized manner could be beneficial. Keeping your cold foods cold, specifically in a cooler with the temperature at 40°F or below, is necessary for preventing bacteria growth. Keep the coolers closed, and don’t cross-contaminate foods such as poultry, seafood and raw meat.
What about the actual grilling process, though? How do you keep your foods safe?
When grilling, it is important to marinate your food safely – keep it in the refrigerator, rather than the counters or outside. Keep already grilled food hot until it is served. Also, and this is very important – cook food thoroughly. To find out proper cooking temperatures, please refer to the FDA link at the bottom of this blog. Finally, when cooking, keep utensils separate to prevent cross-contamination. It might be a good idea to wash utensils after each use to be extra safe.
So, folks, there you have it. Separation, refrigeration, and proper cooking temperatures are the basics.
With that said, we’re wishing you a happy and healthy grilling season from FoodFacts.com!Another note from Dee: if you use a liquid marinade, be sure to discard it after use, do not put it back on meat that’s been cooked. Remember, it was in close contact with the raw meat and should be treated that way. Here’s the FDA link: FDA.
Posted on April 2, 2016 by
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 course–the old standby of chicken soup is helpful! You can make some fabulous Homemade Bone Broth which will help boost your immune system! You can also order some from THE BROTHERY. I keep some of Chef Lance’s bone broth in the freezer just for this type of occasion. When you feel crappy –it’s not always exciting to make your own so this hits the spot.
ELDERBERRY —is available as a supplement and research shows that it accelerates cytokine production to help regulate the immune response. It is rich in antioxidants and vitamin C.
GARLIC— is rich in vitamin C and zinc which both support immune response.
PROBIOTICS— these gut friendly bacteria make for a robust immune system. You can buy these as a supplement (check out my faves in the AngelaMD store) Even better, try eating some fermented foods like kefir, sauerkraut or kimchi. I’ve heard of people taking a dose of probiotic every hour when they first start feeling ill.
Zinc — this essential mineral is the most common mineral (after iron) found in the body and zinc depletion causes immune dysfunction. So load up on that
Vitamin C/D/E— These support the production of anti-stress hormones and interferon which is an immune system protein that stimulates the production of infection fighting white blood cells.
Posted on March 2, 2016 by
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See you at the summit!
Posted on February 27, 2016 by
I’ve been wanting to try some sort of detox since the beginning of the year but have struggled deciding what exactly to do. I was definitely scared to do a detox and was afraid that I would be running to the bathroom between patients. But, I decided that I would take the chance because I felt like I needed to replenish my body with nutrients and get a fresh start to the year. After trying to find time on the weekend to make enough juices to last me for 3 days, I realized that just wasn’t an option at this time with my busy schedule. I decide to go with the 3 day beginner’s cleanse from Natural Born Juicers right down on Mass. Ave. I was able to order the cleanse online and then drove down to the store to pick them up. It was a little pricey but how do you really put a price on good health? Cancer can get pretty expensive too!
1. Light Greens
2. Grapefruit, Apple, Lemon
3. Ultimate Greens
4. Alkalized Spicy Lemonade
5. Sweet Beet
6. Live Sprouted Almond Milk
1. Light Greens
2. Grapefruit Mint
3. Ultimate Greens
4. Alkalized Spicy Lemonade
5. Happy Heart
6. Almond Milk
1. Light Greens
2. Spring Cleaner
3. Ultimate Greens
4. Spicy Lemonade
6. Almond Milk
I started it last Sunday. Sidney, Emma, and I trucked down to Mass Ave to fuel up before shopping at Target for some curtains for Emma’s newly painted room. I dragged them alone to make sure I didn’t chicken out.
First of all, all of the juices were uber tasty! I’m not a fan of beets and that ended up being my favorite juice. Day One went fine, I was a little hungry around dinner time but was able to stay distracted and the “almond” juice felt like a nice little dessert before bed and filled me up. Day Two, wasn’t quite so easy. I went to work feeling a little weak and drained. I felt as though I was recovering from the flu and actually had to break down and eat some raw veggies (cucumber, carrots, broccoli, and beets) for lunch–(Shout out to the garden cafe at IU West). In retrospect, I don’t think I had been drinking enough water. By Day Three, I was feeling great and wasn’t hungry at all. I actually felt like going another 2-3 days but didn’t want to push it. I was a little gassy but was not in the bathroom all day. My bowels seemed pretty regular and there was no abdominal discomfort. Overall it wasn’t the worst experience I’ve had in my life. I would say waking up in college at IU after a night at Kilroy’s outranked this by far.
I’ll try it again and will maybe go for a more advanced or even longer cleanse. My skin seemed clearer and what was really funny is that the whites of my eyes seemed really bright by Day Three. They seemed normal before but by Day 3, they were glowing!! Not to mention, there was a sense of accomplishment from challenging myself and stepping a little out of my comfort zone. I hear that place where all growth happens. We will soon see!
Eat those VEGGIES! or in this case–Drink them!
Check out their website by clicking HERE
and for more information on the benefits of juicing —check this LINK
Posted on February 9, 2016 by
Why are they even in the healthy stuff like yogurt???
A big shout out to one of my dear patients that recently shared her recipe with me for homemade yogurt! She is taking her gut bacteria seriously and is in fabulous health!! I love it! I was hesitant to try it and intimidated by the instructions in my probiotic handouts. It just seemed a little overwhelming and too domesticated for me. But it actually wasn’t bad at all!!
- Sterilize a glass bottle in boiling water —I use mason jars (the small jelly kind are my favorites–you can get them pretty cheap at Meijer or even find them really cheap at Goodwill)
- Take 8 cups (approx 2L) of organic milk (I love Trader’s Point Creamery) and bring it almost to a boil on the stove. You can use goat milk but the texture is much more runny.
- Add sugar to taste (about 3-4 tbsp/2L of milk)
- Let it cool down to 37 degrees C —ie warm to touch but not burning
- Gradually add the starter 1:7 -1:10 and mix well-you can purchase a starter or buy a high quality plain yogurt with live active cultures from the store— add a little milk to the starter to give it a little fluid
- Pour into clean bottles
- Put them in the oven with a 40 watt bulb for 6-8 hours (use paper to block direct light onto the milk)
- After 6 hours— the milk will solidify and be ready to stick in the fridge or eat. (It will keep 1-2 weeks)
AND WOWZA–you just made cheap high quality yogurt without all of the artificial sweeteners, dyes, and hefty price!! Watch out Martha Stewart!
Posted on January 14, 2016 by