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
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
Local foods arrive at the market within 24 hours of being harvested in season. They don’t only taste delicious, they last longer as well.
2. Great Taste-Less Waste
The quality of the food remains because the farmer will allow the food to ripen in the field and will harvest them at the peak of their flavor. They are crisp with good texture. The farmer’s also have tons of tips on growing and preparing the fresh fruits and veggies.
3. Season and Community
There is nothing like strolling on a beautiful saturday morning with a fresh cup of coffee and the dog while listening to a local musician singing. It’s just a good way to start the day!
Each farmer will have his own variety of items and may introduce you to something you might not have considered trying. Have you ever tried purple dragon carrots? They just sound sexy!
5. Helping Local Farmers
This is my number one reason for visiting the market. For each dollar spent in conventional food markets, only 9 cents actually goes to the farmer. The rest goes to suppliers, processors, middlemen and marketers.
Nothing goes better with those raw veggies than ranch dressing! I am personally addicted to ranch and would eat it with almost anything. However, with my recent nutritional education journey-I have decided that it’s time to substitute my processed version of this sugar loaded dressing with something a little healthier–Here is what I tried–
Paleo Ranch Dressing
1 cup olive oil
1 cup coconut milk (use canned for thick texture)
1 Tbs dijon mustard
1 tbs onion powder
1 tbs garlic powder
2 tsp Dill
1 Tbs apple cider vinegar
1 tsp chives
4 Tbs lemon juice
1/2 tsp thyme
1/2 tsp sea salt
1/2 tsp pepper
1/2 tsp parsley
Combine all the ingredients in the blender or the Ninja and Voila! A healthy version of Ranch!
Conventional diet wisdom is wrong! Changes in our diets have occurred as a result of the agricultural revolution 7,000 years ago. Unfortunately, the more recent industrial revolution has happened so quickly that our genes haven’t had time to adapt. Heart disease, cancer, and diabetes were virtually nonexistent before we rapidly changed our diets. Our ancestors for more than 2 million years ate meats, fish, vegetables, fruits, and nuts. Grains like wheat and corn, soybeans, and sugar were not part of their diet. The processed foods that we are consuming now only contain food like substances and not nutrients. If you don’t believe me–go into Walmart and count how many healthy looking people over the age of 30 you see. More food for thought—Watch this tidbit about the Paleo Diet.
Based on last week’s blog on coffee I decided to discuss another great beverage. I get a lot of questions about what people should drink and the only options I ever recommend are the choices I adhere to myself in coffee, tea, water, unsweetened almond milk, and yes occasionally alcohol. So lets talk about tea and all the great benefits that come along with it’s consumption.
Pounds of tea imported to the U.S. each year
519 million pounds
Total amount of tea consumed in the U.S. every day
1.42 million pounds
Number of men and women who drink tea every morning
Total projected sales of tea for U.S. in 2012
Although not as popular as coffee in the US, tea is still widely consumed and is a staple for many americans. Lets look at some of the benefits.
1. Tea Is Loaded With Antioxidants
Tea is loaded with phytonutrients such as antioxidants. Antioxidants in black and green tea, called flavonoids, may help to maintain healthy cells and tissues as well as contribute to healthy cardiovascular function. Antioxidants are natural plant based biochemicals that prevent oxidation or “rusting” of living tissues.
Tea can also help strengthen your immune system because its attack on bacteria, free radicals, viruses, and fungi.
A study by Brigham and Women’s Hospital in Boston and Harvard Medical School found that people who drank five cups of a tea were able to beat a cold five times faster than coffee drinkers were.
2. Tea Is Calorie-free And Helps Promote Fat Loss
So many people “watch what they eat” but ruin there otherwise healthy diets with sodas, loaded coffees, juices, shakes, smoothies, and energy drinks.
Tea is naturally calorie free and gives you your flavor fix while not costing empty calories found in most other beverages
Research indicates that substances found in green tea known as catechins and EGCG may trigger weight loss by stimulating the body to burn calories and decreasing body fat.
Recent research in animals show that catechins and EGCG found in green tea may also affect body fat accumulation and cholesterol levels.
3. Tea Increases Your Metabolism.
Drinking green tea or oolong tea offers the combined benefits of caffeine and catechins, substances shown to rev up the metabolism for a couple hours.
Research suggests that drinking two to four cups of either tea may push the body to burn 17% more calories than normal during moderately intense exercise for a short period of time.
4. Tea Reduces Risk of Stroke, Cancer, and Heart Disease
One study shows that Eight hundred elderly Dutch men consuming 3.4 cups of tea per day decreased their risk of death from coronary heart disease by 58 percent compared to those who consumed lesser amounts of flavonoid rich foods.
Flavonoids in tea may also decrease the tendency of platelets to stick together that cause heart disease and stroke.
Studies suggest that both black and green tea may help prevent or delay the formation of tumors-specifically in the skin, lung, esophagus, stomach, and colon.
Green tea, according to Harvard Health Publications, has cancer inhibiting components called catechins. Specifically, studies have shown it to reduce the risk of skin, breast, lung, colon, esophageal and bladder cancer.
5. Each Variety Contains a Unique Blend Of Health/Nutritional Benefits.
Green tea’s role in lowering cholesterol, burning fat, preventing diabetes and stroke, and staving off dementia.
Black tea a potential heart tonic,cancer blocker, fat buster, immune stimulant, arthritis soother, virus fighterand cholesterol detoxifier.
White tea is the least processed tea and has the highest antioxidant levels, protects against cancer, heart disease, and stroke, strengthens the circulatory and immune systems as well as bones and teeth, and builds healthy skin.
Red tea contains magnesium, which is necessary for a healthy nervous system, increases the absorption of iron in the body, contains potassium and copper minerals that are necessary for several metabolic functions, helps nervous tension and mild depression as it makes a relaxing sedative.
While I am a big proponent of caffeiene and specifically its impact on health and performance, tea offers a lower caffienated alternative to coffee with the typical cup containing about 10-60 mg of caffiene. Besides the obvious health benefits tea is versatile in that you can drink it both hot (winter) and cold (summer) and reap all its benefits. Like I stated earlier, anytime you can substitute a beverage that contains numerous health benefits for a sugar loaded juice, pop, or sports drink, is a no-brainer.
Thanks for reading and let me know if you have any comments or questions.
Remember the MUFA’s? These are the infamous plant-based oils that are packed with nutrients to keep your skin looking beautiful and youthful. Remember that including them at every meal will help you lose that belly fat. A wonderful way to help incorporate them is to make nut butters. Buy unshelled nuts because they are fresher. If you buy shelled for convenience, choose the natural, salt-free type. Store them in an airtight container and keep them in a cool, dark place.
Nut butters are easy to make and they are better than store-bought types and are totally free of preservatives, salt, and sugar. Place shelled, roasted nuts in a food processor with a spoonful of olive oil. It’s that simple! Voila–you have a great spread–use them on gluten-free breads, in dessert making, to sauté veggies or anywhere you would use regular butter. Store these in the refrigerator and they will last for about a month! Don’t forget, you can always add a little flax-seed or vanilla for flavoring!
There is no controversy over the fact that childhood obesity is a huge problem in the United States. More than enough data and research has been done to prove that 1 in 5 American children will be obese by 2020 if the current trends continue. These are the facts, but what can we do to change things? There are many possible actions but it all starts at the home level. We can be more successful as parents by leading by example. For instance, making my girls watch “Forks Over Knives” and “Hungry For Change” was a real battle; they did however get some subliminal messages from watching those two documentaries. I noticed they replaced the traditional peanut butter cracker after school snack with fruit. They get more messages from me as they see me painfully wean my diet mtn dew consumption. Changing a lifestyle and years of bad habits isn’t easy. My theory is that if I change myself gradually, they will also. Research shows that replacing sugar-sweetened beverages in schools could reduce obesity by 12 kcal/day, as long as children didn’t consume any extra sugary drinks outside of school. So that is my call to action, I have to eliminate the sugar at home first. There aren’t any distinct answers in how to change the diet of the country and healthcare on average. But, it starts with us! Let’s do this Marines. Let’s work to educate ourselves on whole foods and nutrition. Lead by example.
T. Colin Campbell does a nice 18min presentation that you can watch here:
Reference: Wang YC, et al “Reaching the Healthy People goals for reducing childhood obesity: closing the energy gap” A, K Prev Med 2012
Here is a little information regarding the buzzwords on labels that you might find interesting. I had no idea the difference between some of these different labels and just assumed that if it said cage-free or all natural –it was a good product to buy. Wow–I did make an ass out of you and me on that one.
There is no legal definition of this term. If hens are labeled cage-free, the do have more space than caged hens but they can still be crammed inside barns or houses etc. It also doesn’t tell us anything about the hen’s diet. The best bet is to buy pastured eggs.
The USDA doesn’t have defined standards for free-range. The hens simply have access to the outdoors but, it doesn’t mean they actually see the light of day. This also doesn’t tell us anything about the hen’s diet.
Meat and dairy can be labelled grass-fed if they were fed grass for the majority of their lives. However, it doesn’t mean that they aren’t tie grains, soy, or other farming byproducts during their lifetime. You are better off looking for grass-finished products which are required to be fed grass 100% of their life. Look for grass-finished and organic on those labels.
The USDA allows this label to be placed on any minimal processed product without artificial sweeteners or additives. It does not refer to how the animal was raised and it could still be fed additives and or antibiotics. So don’t be fooled by the term “Natural”
5. No added hormones
The USDA prohibits added hormones in poultry and pork so this label may give you false confidence in the quality of the product. Beef hormone use is up to the farmer–so an organic label is a little more promising.
For more information on label reading and buzzwords visit http://whole9life.com
I was recently reviewing the current fad diet trends and had to ask myself–what are these people thinking? My guess is that women are so desperate for the truth that they are willing to try absolutely anything. These top trends are shocking.
1. The Feeding Tube Diet—the new hot fad for brides-to-be is placing a feeding tube thru the nose into the stomach that provides a continuous protein drip at around 800 calories a day. With no solid food, weight loss is inevitable. Really??? That’s a sexy look for your new husband on the wedding night!
2. Body Wraps–Real Housewives of Atlanta, Kim Zolciak, tried this wacky trick. They wrap you in elastic bandages and then you stay in motion for 60 minutes and the inches are squeezed off your body. Really?? How do you move once mummified?
3. Tape Worms–these wacky dieters will ingest a parasite in pill form and it grows and attaches itself to the intestine. Since the parasite eats all the food you ingest–weight loss and nutritional deficiencies are inevitable. Really?? Who cares if you are skinny if you are pooping worms!
The bottom line is–diets don’t work! You have to change your lifestyle in order to lose weight. Throw away the scales and focus on health! Whole unprocessed foods are healthy–and if you eat only those when you are hungry, you will never have to worry about fad dieting again.
I have to confess that I am unfulfilled in our relationship right now. It’s not you, it’s me. I have allowed these drought filled dog days of 100 degree heat to play tricks on my mind. I have left you sweltering in the car all day while I worked only to come outside and blow you off without giving you any love because I was tired and too hot to go running. I’m no better than the people leaving dogs and kids in cars in this heat. I have been selfish! It would be easy for me to wake up earlier and hook up with you in the am. You always leave me feeling refreshed, energetic, sweaty, and confident! I can’t believe I have failed my loyal love drug! I would like to renew my vows with you again next week. In any good committed relationship or marriage, if you aren’t working on it, it’s won’t work. I’m seeking therapy now. I recently read that people cheat in relationships because of loneliness and I can’t revisit my toxic romance with Diet Mtn Dew–it left me drained, depressed and I have moved on. Please accept my apology and know that you are my Christian Grey–and I do love what you do for me!
Ever wonder why that belly fat is the hardest to lose? It’s because we aren’t eating enough magical MUFA’S. Monounsaturated fatty acids are the perfect antidote to a fat belly! These plant-based fats are healthy because they are organic elements. They combine to form a flexible chain that flows through your arteries –because they are flexible, they don’t get stuck on the walls of the arteries and cause corruption. Saturated fats, on the other hand, are sticky and inflexible—-they gum up those arteries.
We can declog those pipes by adding more monounsaturated fats into our diet like oils, nuts, seeds, avocado, and dark chocolate. Go for adding a MUFA at every meal!
Here’s a great recipe from super foodie Kathy–AngelaMD’s wellness expert!
Belly Fat Fighting Black Bean Salsa
1 cup black beans –soaked overnight to prevent gas and cooked
(if you must, use canned beans but rinse and drain them well)
8 ounces fresh or frozen corn
1 large tomato diced
1/2 cup diced red onion
1/2 avocado diced
1/2 Tb red wine vinegar
2 Tb lime juice (fresh squeezed is best)
1 Tb olive oil
Mix together and enjoy those MUFA’s fighting off that waistline!