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
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
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
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
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
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
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
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
No offense. It’s not their fault. We don’t teach them real nutrition nor do we teach any healthcare providers real nutrition. For years, out of standard of care compliance, I have referred my diabetics to educators to learn how to eat and balance carbs/proteins. For a very few patients, scared enough by the actual diagnosis, the diabetic education is all they need. They forge head on counting calories and planning meals. They check their sugars and put an obsessive compulsive plan into action. Here’s the real problem. We haven’t really taught any of these patients that they can reverse their disease by eating whole foods (including fruits) without counting every calorie and carb. It wasn’t until we started our wellness program that we were forced to take into account that most patient’s don’t have time to count every carb, weigh every meal, read every label. This plan is really hard for most with busy schedules and complicated lives. Eating whole, non-processed food straight from the earth does not raise your blood sugar. It’s nothing like the low-fat, low carb, processed foods that continue to deteriorate the body with additives and artificial substances. Most dietitians and doctors are recommending these without really knowing the potential danger. This is where we are erring with these diabetics; telling them to get sugar-free, artificially sweetened products instead of eating real fruit is a mortal sin committed against curing their disease. Sure, we may control their sugars but ultimately, we haven’t done any thing to provide them real nutrition and reverse their disease process. Consider looking into “Forks Over Knives” and “Hungry for Change” if you are a newly diagnosed diabetic–you are in charge of your own destiny and unfortunately you may have to take matters into your own hands.
“I’ll never stop eating animals, I’m sure, but I do think that for the benefit of everyone, the time
has come to stop raising them industrially and stop eating them thoughtlessly.” (Mark Bittman)
Mark Bittman is a bestselling cookbook author, journalist and television personality. His friendly, informal approach to home cooking has shown millions that fancy execution is no substitute for flavor and soul. Listen to this entertaining and informative talk on the necessity of changing our diets for the future of mankind.
I can’t wait for this! I think I have a girl crush on Kris Carr because of her fabulous fun-loving attitude and charisma–watch the trailer to her new book which is available to order at her website http://www.kriscarr.com
Why am I drinking cooked milk from an unhealthy cow that only lives 42 months on a factory farm before being turned into fast food hamburger meat? These animals are fed so poorly with pesticides, herbicides, gmo grains, antibiotics, and animal remnants that they are lucky to live that long. Then we drink the milk from these “healthy” specimens and eat their dead bodies on the fly on the way to football games? It’s amazing we last more than 42 months. MILK-it does the body good? Not. Instead of “Got Milk?” ————— “Got Veggies?”
A big thanks to Kevin Deeth for another great exercise post!
Transitioning Your Workout Routine From Summer To Fall
This week’s post was written by guest blogger Jim Rollince who’s fitness and nutritional goals parallel my own. He is the head of the creative writing department at gymsource.com and I want to thank him for his time.
“Now that the warmer weather is coming to an end, many people are confused about their workout routines. You might have spent your entire summer swimming laps in the pool or using treadmills in an air conditioned gym just to stay cool. With the weather changing to a cooler temperature, many exercise fanatics are finding it difficult to transition. Believe it or not, autumn is one of the best seasons to workout. There are quite a few benefits to exercising in this season and there are also a lot of different workouts that you can do to take advantage of the changing temps.
One of the major benefits about working out in the fall is that the temperatures outside are a lot more tolerable. If you enjoy running or walking but have been forced to use home gym equipment because of hot temperatures, now is your time to get out into the fresh air and enjoy your exercise in a new environment. Switching your environment when working out is essential for staying on track. People, in general, tend to get very bored rather quickly. This can be a recipe for disaster if you are trying to establish a steady and solid workout routine.
Another benefit for working out in the fall is that you will find it easier and more enjoyable to workout. Just imagine yourself taking your daily hour walk, but this time you are walking in a beautiful park that is laden with autumn leaves. The weather is cool, but you have your warm sweater on to keep you cozy. This whole scenario will make you hungry to exercise and it will make your at-home treadmill seem boring and useless. One way to really enjoy the fresh, crisp new weather is to take a gorgeous nature hike. Find a hiking trail near your home and dedicate a full day to enjoying its beauty. You will really be able to see the changes of the season when taking a hike.
Autumn really allows you to enjoy your exercise regimen more so than any other season. If the weather outside is getting a little too chilly for your liking, do not hesitate to use treadmills,ellipticals or other equipment at home. Instead of using an air conditioner, conserve energy by opening up some windows and smelling that delicious autumn air. Fall is a great time to also explore your town or city. The temperatures are just right for walking or jogging a local park or simply taking a walk down your road. Looking at all of the fall decorations and holiday decor will also help to make your workout a little more interesting.
In general, you should take advantage of the changing season and make sure to change your workout routine with it. Get some comfy and heavy workout clothes and do your exercises outside as opposed to staying cooped-up in the house. You will find that you are actually looking forward to the fall weather and not missing summer all that much.“
I think Jim makes a compelling argument for training in the fall. My experience in the fitness industry has shown that people tend to work out the hardest and most dilegentely from January to April due to New Years resolutions and preparing for beach season. My thoughts are with new seasons should come new challenges and goals. Personally, I intend to use the fall to try to put on a few pounds of healthy muscle. Setting fitness goals and tracking progress will help you to stick with a routine and ensure you don’t ruin everything you worked for in the spring and summer.
The main section of this article that resonated with me was the exercise outside portion. I have made it a weekend staple to wake up early on Saturday mornings and go for a run with a few friends on our football Saturdays. Running around campus and dodging the early tailgaters makes for great scenery and can turn a 30 minute grind into a 15 minute leisurely jog. So, my challenge to readers is find your own “Saturday morning run” that you actually enjoy and make it a routine.
Thanks for reading and let me know if you have any questions.
I’m so proud today! I’ve been having a rough week having to doll out some difficult diagnoses to patients. That is ultimately the worst part of my job! I hate telling someone they have cancer or disease even if it is something we can treat and cure. I feel like it rips a piece of my soul out every time–not to mention that I look like HE double hockey sticks the rest of my day because I cannot let someone cry alone. So with swollen eyes and mascara stained cheeks, I forged ahead to see Miss Susie, one of my dear patients with diabetes. She started my wellness program reluctantly back in December and has vowed to stick with it. Upon starting, her blood sugars were out of control and her Hgb A1C was 10! (this is the average blood sugar over 3 months in a diabetic and should be 6). Today, she clocked in 18 lbs lighter with an A1C of 7 and I am starting to take her off of medication. I have to mention that during the last 9 months –her husband was diagnosed with cancer and underwent surgery as well! So despite her emotional hurdles–she was able to overcome her disease by taking charge of her diet and what she actually put in her mouth and it has made ALL the difference. My day is a little brighter now thanks to Susie who took a leap of faith with me and vowed that she would do what we told her. She is my strong wellness warrior with the strength it took to get rid of diabetes!@! Eat your veggies people! This whole food business really does work! You can get better if you really want to!
So I received an eggplant in my Green Bean Delivery organic veggie bin and I had no idea what to do with it. I have ordered eggplant parmesan out at a restaurant before and liked it. However, my novice cooking skills have made me quite intimidated to buy one and actually cook it myself. Not to mention my girls have automatic scowl mode ingrained when they see a plate that isn’t filled with mac-n-cheese or pizza. Here is a great recipe by Irene Young passed down by her mother Linda from the village of Mesta, Xios, Greece.
Linda’s Summer Vegetables
1 lb eggplant cut into chunks
1 zucchini, cut into chunks
olive oil- 1/2 cup
1/2 lb trimmed, fresh green beans
2 large potatoes diced
2 large bell peppers diced
2 large carrots sliced
2-3 cloves of garlic
2 medium onions
2 lbs ripe tomatoes quartered
1/2 cup parsley chopped
1/2 cup parmesan cheese
1. Preheat oven to 350 degrees. Clean eggplant and zucchini and cut into chunks and salt—then let sit for 1-2 hours–this is called bleeding the eggplant which helps take the bitterness out of the meat and draws the moisture out so that the eggplant doesn’t absorb too much liquid when cooking.
2. Pat the eggplant dry and saute in olive oil. Then add a dash more oil and add the green beans, potatoes, peppers, carrots and mushrooms; cook for 15 minutes and then add onions and garlic; cook 5 minutes and add tomatoes and parsley; cook for 10 more minutes.
3. Place the vegetable mixture in an oven-safe dish. Cover and bake for 45 min at 350 degrees. Add cheese and bake uncovered for another 15 minutes.
A big ‘ole chicken quesedilla from my favorite mexican restaurant La Hacienda!
Hipocracy you may say. But , I have an unhealthy relationship with mexican food. I can tell you exactly when it dates back to . In medical school, my roommate and I were chronically stressed and frankly probably clinically depressed because we literally lived and breathed medicine. We had no time for socializing were buried in books almost every waking hour we weren’t in class. Grabbing takeout mexican food and watching Jerry Springer episodes(yes we felt validated and normal seeing their dysfunction lives) on the weekend was a special treat to anticipate. So I have formed a comforting connection with eating mexican to make me feel good. It’s unhealthy but not necessarily a toxic coping mechanism. So I choose never to break that strategy for fear that the deprivation of my lifelong habit would allow me to pick up an even more toxic habit (ie doing drugs or something). Like relationships between people, the relationships we have with food can be healthy, unhealthy, or downright destructive. Many of my patients often exhibit signs of the latter, as many relate to food as medication, a best friend, or an escape from reality. Without understanding these relationships, making long-term dietary changes can be impossible. I choose the lesser of the evils and try to maintain insight into why I am making that choice. I am choosing to eat poorly tonight but I’m not going to make that choice again for a while. This is my one wild night then back to the books and the goal at hand! No different then medical school–you gotta stay on course for the goal at the end. Unfortunately, the health goal doesn’t end with a diploma or a degree–it’s a lifelong journey in vitality.
Here is a nice interview excerpt by Christa Orecchio, a clinical nutritionist that works on breaking programming lying at the root of unhealthy eating habits.
You can find more Real Food information on Sean Croxton’s site http://www.undergroundwellness.com
Machines are robbing us of our ability to focus. We are giving ourselves a new version of attention deficit disorder literally by our device. Between email, twitter, laptops, phones, and tablets we have fallen into habits of distraction that cause our concentration and focus to wander. This unfortunately ends up causing stress and inefficiency. I challenge myself for the next few days to stay on task at whatever I am doing whether it be work, preparing dinner, or spending time with my kids. I have laid out a few simple rules for myself to de-clutter and simplify my life.
1. Pick a task–focus from start to completion without allowing any interruptions.
2. Schedule correspondence times– check email on the hour or half hour only –then respond only to urgent ones.
3. Maintain human contact–keep eye contact in conversation and focus.
Hopefully this will help keep me completely in the moment and able to enjoy each conversation, each moment and to really take more time to smell the roses. I love Sherry Turkle’s segment entitled “Alone Together” as I really think it depicts our loneliness as a society in this tech driven age.