The Rollercoaster of Life

Grandma: "I always wanted to go again. You know, it was just so interesting that a ride could make me so frightened, so scared, so sick, so excited, and so thrilled all together! Some didn't like Read more

Sheltering at Home/Covid 19

Never in the last two decades of my career as a physician would I have imagined that we would be using the same mask to see patients all day and then sterilizing/recycling them at the end of the day. Read more

Turmeric Health Benefits

Have you ever wondered what the paste is applied to the bride and groom's faces and arms in Indian weddings?  It's actually the spice turmeric.  Turmeric is the ingredient in curry that gives it a vibrant yellow color.  Actually, Read more

COVID 19 Precautions

With the scare of COVID here in the USA now, I wanted to post a little info about boosting immunity to prevent contracting the virus. Here are some important facts about Covid-19 It is spread by contact with 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

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

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

Body

Another Great Post from Kevin Deeth!

There are a few important things to consider in the pre-workout meal discussion. Timing, size, and content are the three key factors in choosing a great meal that will give you optimal performance levels.
Timing– Ideally, a meal should be eaten between 2 and 3 hours before a workout in order to give your body time to fully digest the protein, carbohydrates, and sugar that will be converted to fuel to power you through those grueling last few reps. For all you earlier birds, I don’t expect you to wake up at 3 Am to make an omelette. So your meal and portion size will be much different.
Size– Portion size is extremely important because you don’t want to feel bogged down or bloated during a workout. On that same token ensuring your muscles are properly fueled is vital to prevent muscle degredation. The preworkout meal and time before workout are directley correlated. The farther away you are from a workout (say 3 hours) the bigger your meal (probably full size). If you are grabbing something 15-20 minutes before it should be much smaller and generally in liquid form so it is easily digestable.
Content-An ideal pre-workout meal should consist of 20-30 grams of protein to keep your body in an anabolic state to prevent muscle breakdown during your workout. Along with the protein, 20-30 grams of low glycemic carbohydrates is also advisable.

A 2-3 hour prior example 

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A turkey/chicken breast, spinach & tomato omelette with a small serving of steel cut oats. Low glycemic carbohydrates such as spinach and steel cut oats will be converted to energy and used as fuel during your workout. Low glycemic carbohydrates will keep your insulin from spiking which can lead an energy crash mid-workout. This meal is also low in fat and fiber which will make it easy to digest.

Ingredients

  • 2 whole cage free eggs
  • ½ cup spinach
  • ½ turkey/chicken breast
  •  ¼ cup dice tomatoes
  •  ½ cup cooked steel cut oats with cinnamon and blueberries

Nutritional Facts

  • Calories-400
  • Protein-30 grams
  • Carbohydrates-30 grams
  • Fat-6 grams
  • Fiber-8 grams

I like to workout in the late mornings so the first thing I do when I wake up is start off with a great breakfast that has an adequate source of protein, carbohydrates, fiber, and fat. The protein will ensure there is no muscle breakdown and give your body a steady stream of fuel and amino acids through your workout. The carbs will be converted to energy while the fiber and fat will keep you feeling full throughout the pre-workout/workout period. Adequate hydration is also vital to prepare you body for a successful workout. Ensuring your muscles are hydrated will prevent cramping and optimize performance.

Now, for the early birds. (15-45 minutes before workout)

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Home made protein shake

My protein shake is very generic but an effective, homemade recipe. I shoot for a 1:1 carbohydrate to protein ratio made with the following ingredients.

  • 1 cup unsweetened Almond Milk
  •  1/2 serving plain unflavored greek yogurt
  •  1 tbsp chia seeds
  •  ¼ cup of blueberries
  •  ½ banana
  •   1 scoop of unflavored 100% whey isolate protein powder (20-30 grams)
  •  3 grams of glutamine
  •   Ice cubes

Nutritional facts

  • Calories-300
  • Protein-25 grams
  • Carbohydrates- 30 grams
  • Fiber- 12 grams

A 2:1 or 1:1 carbohydrate to protein ratio is ideal for refueling your muscles and replacing glycogen levels. Drink this shake within 30 minutes of your workout, or 30 minutes prior, to ensure your muscles receive healthy carbohydrates and protein from natural sources to rebuild muscle tissue that has been broken down during a workout. A liquid meal, such as a protein shake, is absorbed more quickly than solid food. The addition of fruit will help you restore your glycogen levels and transport protein to your muscles. Using natural foods such as fruit and unflavored yogurt will stabilize blood sugar levels and not cause a severe insulin spike that you get with most “store-bought” shakes due to the large amount of processed sugars and additives that are present.  The combination of chia seeds, fruit, yogurt, and almond milk provides an excellent source of fiber, antioxidants, vitamins, and minerals. With such a wide array of products and additives that are present in many supplements and shakes, I always recommend people make their own, using unprocessed ingredients, to ensure your muscles receive the most bang for your buck. Here is a tip: Make your shake the night before and store it in the fridge to save yourself the hassle and cleanup in the morning.

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Generally a medium-sized meal is recommended 2 hours before your workout to give your body a chance to digest and convert the food before you lift. With that being said, every person is different. Finding out what works best for you in terms of energy levels, muscle growth, and recovery is the most important thing. Whatever you do make sure you have a steady stream of energy to you can power through a tough workout.

Sorry about the recent hiatus and thanks for reading. Let me know if you have any comments or questions.

From South Bend,

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

Top 5 Reasons to Shop at Farmer’s Markets

1.  Great Produce and Freshness

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!

4.  Variety

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.

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

Ranch Dressing

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!

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

Conventional Diet Wisdom

 

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.

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

Tea–by Kevin Deeth

Thanks Kevin for keeping us updated!

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.

Tea Statistics
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 2 billion
Total projected sales of tea for U.S. in 2012 $15 billion

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.

Conclusion

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.

From South Bend,

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

Nut Butters- Get a little nutty!

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!

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

Childhood Obesity

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

For more info on T. Colin Campbell and Forks Over Knives visit:  http://www.forksoverknives.com

Posted on by Angela in Body, Call to action, Diet, Exercise, Family, Nutrition, vegan, Weight Loss, Whole Food 1 Comment

Buzzwords

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.

1.  Cage-Free

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.

2.  Free-Range

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.

3.  Grass-Fed

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.

4.  Natural

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

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

Crazy Weight Loss

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.

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

Fifty Shades of Exercise

Dear Gym Bag,

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!

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