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

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

Magnesium-the unloved mineral

Do you remember watching Wild Kingdom as a kid?  Did you happen to notice that the animals attacking their prey would immediately eat the organ meats.  I never really thought about why until I listened to Morley Robbins explain the 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

Body

The Virgin Diet and 7 Amazing Doctors!

Hey wellness warriors!  You’ve seen these top doctors on TV and maybe have even read their books but here is a fabulous opportunity to listen to them speak first had for FREE!!!!!

 

Check this out here:  http://www.7days7docs.com

 

Starting tomorrow JJ Virgin is offering  a great opportunity to listen to 7 of the top doctors in nutrition including:

Dr. Sara Gottfried – author of  “The Hormone Cure”

Dr. William Davis-  author of  “Wheat Belly”

Free downloads by:

Dr.  Daniel Amen-  author of  “Change Your Brain, Change Your Body”

Dr.  Mark Hyman-  author of  “The Blood Sugar Solution”

and more—-you can register today to listen to the program that starts tomorrow –there should be some invaluable information shared and there are also free downloads and coupons available.

If you haven’t heard of JJ Virgin she is the author of  “The Virgin Diet”  A New York Times Best Seller

 

Check out this opportunity–

Dr Sara Gottfried Sara Gottfried, M.D. teaches women how to balance their hormones naturally so they can rock their mission. She is a Harvard-educated physician, speaker and author of The Hormone Cure (Simon & Schuster, 2013)She is board-certified in Obstetrics and Gynecology, and is regularly featured in magazines such as Cosmopolitan, Glamour, RedbookO Magazine, and Yoga Journal, and TV including The Ricki Lake Show and 20/20. Known for quoting Top 40 lyrics and effortlessly blending the seriousness of women’s health with playfulness and humor, Dr. Sara’s mission is to help women feel sexy and vital from their cells to their soul.
Dr. Alan Christianson Alan Christianson is a Phoenix, Arizona-based Naturopathic Medical Doctor (NMD) who specializes in endocrinology and hormone replacement with a focus on thyroid disorders. He founded Integrative Health, a group of physicians that focus on optimal wellness rather than disease. Accolades include Top Doc recipient in Phoenix magazine. Dr. Christianson’s publications include The Complete Idiot’s Guide to Thyroid Disease, Healing Hashimotos and the Hypothyroidism and Hyperthyroidism Chapter of the 9th Edition of the Textbook of Natural Medicine. His numerous media appearances include The Today Show, The Doctors, CNN and Shape Magazine.
Dr. Anna Cabeca Dr. Anna Cabeca frequently lectures nationally and internationally regarding women’s health issues. She is an Emory University trained and board certified Gynecologist and Obstetrician, as well as certified in Anti-Aging and Regenerative Medicine, an expert in Functional Medicine, and an expert in women’s sexual health. She specializes in bio-identical hormone replacement therapy and natural alternatives, successful menopause, age management medicine, and sexual and reproductive health.  She is the co creator of SexyYoungerYou.com, and creator of WomensRestorativeHealth.com and SexualCPR.com.  A mother of 5 and multi-lingual she brings an integrative world view to a reforming modern medical model.
Dr. Frank Lipman Founder of the Eleven Eleven Wellness Center in New York City, Dr. Frank Lipman is an internationally recognized expert in the fields of Integrative and Functional medicine. For over 20 years his personal brand of healing has helped thousands of people reclaim their vitality and recover their zest for life. In 2010 he created Be Well by Dr. Frank Lipman, a line of cutting-edge, science-based nutritional supplements and health solutions. He is the author of two books, Total Renewal and Revive
Dr. Hyla Cass Nationally acclaimed innovator and expert in the fields of integrative medicine, psychiatry, and addiction recovery, board-certified psychiatrist Dr. Cass helps individuals withdraw safely and comfortably from addictive substances (including  medication), and enhance mind, mood and energy with the aid of natural supplements. She appears often as a guest on national radio and television, including The Dr. Oz Show and is the author of numerous articles and several popular books including:  The Addicted Brain and How to Break Free, Natural Highs8 Weeks to Vibrant Health, and Supplement your Prescription: What Your Doctor Doesn’t Know About Nutrition. 
Dr. Michael Finkelstein After 20 years practicing western medicine, most notably as Senior Vice President for Medical Affairs and Chief of Medicine at Northern Westchester Hospital, Dr. Finkelstein pursued a more holistic approach to his work by founding a renowned wellness center, SunRaven in Bedford, NY. A nationally recognized radio show host, sought after expert contributor and soon-to-be published author of 77 Questions for Skillful Living, Dr. Finkelstein tirelessly promotes his concept of “Skillful Living,” the practice of treating the business of living healthy as a skill that must be developed with mindful, dedicated attention.  
Dr. Bill Davis William Davis, MD, asked the question: Why are so many people, who seem to do everything right, still overweight and unhealthy? Asking that question led him down the path of questioning whether the “eat more healthy whole grain” message was true. When he asked patients to remove all foods made of wheat, he witnessed profound and unexpected turnarounds in health: unprecedented amounts of weight loss and reversal of a long list of health conditions from acid reflux, to joint pain, to binge eating. This was the motivation to write Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Path Back to Health and the Wheat Belly Cookbook: 150 Recipes to Help You Lose the Wheat, Lose the Weight and Find Your Path Back to HealthWheat Belly is now an international phenomenon, published in 17 languages and featured on the Dr. Oz Show, Live! With Kelly, CBS News, and other national media. Dr. Davis practices preventive cardiology in Milwaukee, Wisconsin. 

http://www.7days7docs.com     also like her page on facebook or follow her on twitter!

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

Herbs for Thyroid Help

So that tiny little gland just below your neck is responsible for regulating metabolic processes—The Thyroid–Did you always think that you might have an under active thyroid?  Did you realize that the range that determines thyroid activity on lab testing is huge and isn’t the most accurate measure of thyroid function?  Here are a few herbs that improve thyroid health and you can learn more HERE.

f7bec616a942a3c34c5a2bec5b66c7ab

 

Here are five herbs that are beneficial for thyroid health:

1.  Licorice -this herb maintains balance among glands and has been shown potentially inhibit growth of highly invasive thyroid cancer cells

2.  Bugle- may be effective in alleviating symptoms of hyperthyroidism

3.  Ashwaganda- this herb has antioxidant properties that help the thyroid produce hormones.  It also helps the body fight stress and has anti inflammatory effects.

4.  Flaxseed – rich in essential omega 3 fatty acids helps boost thyroid hormone production

5.  Black Walnut – considered one of the richest sources of iodine which is an essential nutrient for the thyroid

05fcecbd8b84eae588d8cc061f446864Don’t forget that this weekend THE THYROID SESSIONS begin–all of the top thyroid experts gather to give free information on everything your doctor didn’t tell you about thyroid problems!!!  (Not this doctor)  Make sure you sign up HERE considering it is Free and will give tons of need to know information.

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

Who do you believe?

So a really interesting topic came up yesterday after the WTHR Health Expo. A few nurses in my office were discussing all of the conflicting advice that they received at the Expo. Some booths offered holistic healing ideas, some had supplements, some had procedures ETC. They even heard demonstrations stating that there isn’t a difference between natural,organic products versus non-organic/processed products. This raises an interesting question. Who do you believe? I opened an email from the Natural News today that addressed that exact question and I felt it pertinent to share. They wrote an interesting article explaining an easy way to tell the difference between good and evil. It’s about understanding the spectrum of power and making decisions on empowerment versus control.

http://www.naturalnews.com/040122_control_empowerment_philosophy.html

I don’t want to plagiarise because the key points are obvious:

1. What does the person giving you the information stand to get from it?
2. Does the information benefit you without consequences?
3. Is there monetary gain involved?

I think you can measure a lot of relationships in this fashion.  It’s about straight up good versus evil. Trust your gut and go with what you feel is right. The person with the tribe that is on the right track–doesn’t really expect much in return for empowering you with good information.874bbe55e42a6801631b1008f4515f33

Posted on by Angela in disease, Nutrition, Whole Food 1 Comment

Ziti Casserole

imagesHere’s a sneak peek at Sunday’s WTHR Health and Wellness Expo recipe!  Patients submitted their favorite recipes to be reviewed and revamped with healthy substitutions.  This Baked Ziti recipe will be featured at the Fresh Eats Stage.

Ziti Casserole

Ingredients

  • butter
  • 16oz ziti
  • 1 Tbsp olive oil
  • 1 pound ground beef
  • 1 cup chopped onion
  • 1 cup chopped bell pepper
  • ½ cup sliced mushrooms
  • 1 jar of spaghetti sauce
  • 1 can cream of mushroom soup
  • 1 can diced tomatoes
  • salt and black pepper
  • 4 cups shredded mozzarella and cheddar cheese

Healthier Ziti Casserole (Prepare this Recipe)

Ingredients

  • cooking sprayimages
  • 16oz 100% whole grain ziti
  • 1 pound ground turkey
  • 1 cup onion
  • 2 cups bell peppers
  • 1 package sliced mushrooms
  • 1 jar spaghetti sauce
  • 1 can low-fat cream of mushroom soup
  • 1 can no salt added diced tomatoes,
  • black pepper (no salt)
  • ¼ cups shredded mozzarella and cheddar cheese

Here are a few other tips and substitutions.  Be sure to use extra virgin olive oil cooking spray and not canola or vegetable.  All the veggies would be healthier if they were used fresh rather than canned.  The cheese is much healthier if you grate it yourself from a brick as the pre-shredded cheeses often have extra preservatives added.  If you are gluten intolerant–you could substitute a gluten-free noodle.  If you are real adventurous, you could make your own ziti noodles using almond or coconut flour.  Try and by organic brands if possible.  And, of course, it’s best to get your ground turkey from a local farm.  We can’t all do these things as they are expensive and more time-consuming.  Remember any little change you make to be healthier counts!  Baby steps!

 

 

 

Directions:

  1. Heat oven to 350 degrees. Instead of greasing your pan with butter, coat a 13x9x2 inch baking dish with cooking spray.
  2. Cook pasta according to package directions.
  3. Coat large skillet with cooking spray instead of using olive oil.
  4. Brown ground turkey. Add onion, bell peppers and mushrooms and sauté until tender.
  5. Stir in spaghetti sauce, low-fat cream of mushroom soup and no salt added diced tomatoes. Stir until sauce is heated through. Add pepper to taste.
  6. Spread pasta in baking dish. Spoon sauce over the pasta. Top with cheese.
  7. Bake for 20-30 minutes until hot and bubbly. Top with parmesan cheese.

 

Recipe reviewed by Indiana University Health Registered Dietician, Julie Pike.

 

Posted on by Angela in Nutrition, Whole Food Leave a comment

Health and Wellness Expo

images

Smoothie recipes, juicing recipes and revamping our favorite comfort by making them healthier.  Yes– that is the plan for this Sunday, April 28th at the WTHR Health and Wellness Expo.  I’ll be there with all my buddies showing you how to make some delicious recipes and even letting you sample them.  Yes–the Iron Chef Ninja Skills will be in full action.  Of course I am kidding!  This full-time working mom of 4 daughters has zero technique on Bobby Flay.  I’m going all out this Sunday and hopefully won’t make a fool of myself.  We will be making a healthy version of the classic Baked Ziti and attempt some juicing and smoothie techniques.  We have tons of tips and it should be fun.  Check out my interview with Angela Cain advertising this below.  Please keep in mind that I was sweating bullets under those lights and that I am a doctor–not a TV personality!  There are real reasons that I didn’t go into a field that required any public speaking!  I have an incredible respect for these reporters that can speak so eloquently impromptu!  See you there !  Game on wellness warriors!  This is your chance to learn a ton about health and wellness for free!  Green Bean Delivery, Trader’s Point Creamery and many local businesses will be there;  that’s not to mention that  Andrew Luck, Guiliana and Bill Rancic , and many other health conscious celebrities are attending!  Bring the kids–there are tons of activities for them as well.

 

 

 

13 WTHR Indianapolis

Posted on by Angela in disease, Nutrition, Uncategorized, Whole Food Leave a comment

Homemade V8 Juice

I love V8 Juice–my mom made me drink it every morning before school.  (Thanks Mom).  It was the perfect combo to my usual breakfast of chocolate donuts!  I think of the commercial “I should have had a V8!”  as I peel the little label off that can!   This last weekend, the kids and I went on a mission to reproduce a V8 juice using our new juicer.  Don’t get me wrong– V8 from the store is incredibly better than soda or an artificial reproduction of a fruit juice.   Please don’t feel judged if you do drink it–it’s a great choice.  We just needed a project.  It certainly became a project quickly (Imagine a 5-year-old cramming veggies in a juicer at lightening speed)  and it turned into a real ordeal.   It’s amazing that we survived with fingers and kitchen intact.

Fooducate gives it a B rating so no–it’s not all that bad.  However – please note the Maltodextrin, Salt, Flavoring???, and Ascorbic/Citric Acid. in the ingredient label.  That is way more ingredients than we like to see!  TOXIC!.

Maltodextrin is made from starch,  primarily corn in the US .  Maltodextrin applies to any starch hydrolysis product containing less than 20 glucose units.  It serves as an artificial sweetener in most foods in which it is added.

Read more: http://www.livestrong.com/article/502241-the-risks-of-maltodextrin/#ixzz2QTR6RTCd

Image

Here is a list of the V8 juice ingredients -the store-bought version–

Tomato Juice From Concentrate (Water, Tomato Concentrate), Reconstituted Vegetable Juice Blend (Water and Concentrated Juices of Carrots, Celery, Beets, Parsley, Lettuce, Watercress, Spinach), Maltodextrin, Salt, Ascorbic Acid, Flavoring, Citric Acid.

Here are our homeade ingredients:

Our Homemade Version–

• 6 medium-sized carrots
• 1 small beet (washed thoroughly)
• 3 large tomatoes
• 1 red bell pepper
• A bag of baby spinach
• 1 green bell pepper
• ¼ slice of sweet onion
• 3 stalks of celery
• ¼ head of fresh cabbage
• Half clove garlic
• Kale leaves, chili pepper and salt to taste

 

Unfortunately, ours turned out quite palatable but had a very unpleasing brown color–Let me know if you try this and have better results.  (I’m not posting the end product for that reason)

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

Dr. Oz’s Green Smoothie Recipe

So I have a young healthy patient that suffers from terrible migraines!  He travels yearly to an institute in Michigan that specializes in the treatment of migraine headaches.  He takes abortive medications almost 6 days a week.  Even the best specialists in the field haven’t been able to cure him of these terrible headaches.  (Cue the drum roll)—He changed his diet and he has had several months of migraine free success!  He started with a 1 week juice fast using Dr. Oz’s recipe.  And then followed specifically with an anti-inflammatory diet.  This includes no artificial sweeteners, no gluten, no dairy, and no caffeine.  Here is his favorite GREEN JUICE from Dr. Oz.  I rocked it out with my new juicer this weekend and am loving it.  Even Sidney (13) and one of her girlfriends drank it this weekend!!!

2 cups spinach

1/2 cucumber

1/4 head of celery

1/2 bunch parsley

1 bunch mint

3 carrots

2 apples

1/4 orange

1/4 lime

1/4 lemon

1/4 pineapple

He still follows a diet that includes many fruits, vegetables and no processed foods—Who would believe that one man could cure himself of chronic pain and disease by just eating healthy!  If you suffer from migraine headaches–I would encourage you to try one week of the following diet just to see if it helps.  Hopefully, we will get his testimonial soon and I’ll be posting his experience and his migraine logs.

Image 1Image

Posted on by Angela in Diet, Nutrition, Whole Food 3 Comments

ShopNoGMO

 

What is a GMO?

A GMO (genetically modified organism) is the product of a lab process that takes genes from on species and inserts them into another species to attain a desired trait.  Viruses or bacteria are used to infect animal or plant cells with the new DNA.  The DNA is coated with tiny metal pellets and shot into the cells.  Then, the new DNA is injected into fertilized eggs and electric shocks create holes in the membranes of sperm forcing the new DNA into the holes.  Although, no research on humans has shown detrimental effects from eating GMO foods, numerous studies on animals have shown immune damage, pre-cancerous cell growth and many unexplained anomalies.

4 Tips to avoiding GMO

1.  Buy organic–labels saying 100% organic or made with organic ingredients

2.  Buy Non GMO–labels saying “artificial hormone free”

3.  Avoid high risk ingredients–corn, soybean, canola, cottonseed, sugar beets, corn syrup

4.  Download shopping guide and get the app “ShopNoGMO”—a great app with plenty of good information and specific products to avoid.

Posted on by Angela in Body, Diet, Exercise, Nutrition, vegan, Whole Food 2 Comments

Now this makes me happy!

I recently got an email from one of my fabulous compliant patients.  She had an ALCAT test done to check for food sensitivities about 4 months ago and this is the testimonial/update that she has graciously allowed me to share with you.  I love when patients take responsibility for their health and really get better!!!

 

logo altered

” I have continued faithfully on my new way of eating and still feel great! I have less pain, fewer to no headaches, little to no inflammation, more energy, more mental clarity, and while I don’t believe I’ve lost any additional weight, I certainly haven’t gained any…and that is without regular exercise. 🙂

Here’s how I believe I’ve been able to be successful at staying on the plan:

– The ALCAT test proved most helpful, because I think it could take a lifetime of trial and error to figure out foods that may be hurting. The list of low, moderate, and high intolerant and list of acceptable foods are wonderful guidelines for eating in a way that helps rather than hurts. When people ask me about this, they invariably want to know what I’m no longer eating, but I must reiterate to them, that the test is the ONLY way to know for sure if a food/additive is bothering them. This highly customized view of things keeps me away from FAD/TREND diets or food systems that are based on points, counting calories, portions, etc. I think this is difficult for people to grasp, but eating foods off MY acceptable list and either abstaining or keeping to a minimum the intolerant foods helps me feel better; feel satiated, and therefore, I don’t worry about calorie counting or portions.

– When I started eating differently, I kept a journal. I think I wrote down about everything I put in my mouth for 120 days. This helped keep me on target especially with trying to eat five times during the day. I still struggle with that, but because I’ve changed the WAY I eat, I no longer worry about over-eating or consuming empty non-nutritional foods when I do feel really hungry.

– My family, friends, and co-workers have been super supportive. I’m surprised by how some of my family members will actually ask what I can eat so they are sure to have something for me when inviting me over for a meal. They’re all used to me making menu substitutions now, too, and I don’t get crazy with it. For example, yesterday I went to Applebees after church. I ordered grilled chicken with onions and mushrooms, but it also came with veggies (carrots, broccoli and squash) over red potatoes (which are a no no for me). I asked to leave off the potatoes, so they gave me extra veggies instead. YUM! I do the same thing with salads.

– And finally, realizing that I wake up more easily, have less pain, and don’t miss those cyclical headaches keeps me on track. I do NOT want to go back to feeling so terrible all the time. I’ve had a couple of headaches since being on the plan, but they have been much less severe and do not last long. I used to get headaches that lasted for days and were just brutal. I still have some pain in my hands each morning, but it’s possible that’s from years of typing/using computers. I don’t have near the pain throughout my body as I used to, and I don’t have the “heavy” feeling anymore. That one’s difficult to explain, but sometimes I just felt heavy, and I was getting depressed about it. I feel much lighter these days, literally and figuratively. :)”

food allergy

Thanks girl!!!  Love it and keep up the good work!  Thanks for sharing as you are an inspiration to other patients.  Please contact me or Michelle 317-217-2626 if you are interested in ordering an ALCAT test for yourself —there is more information on the ALCAT page of the blog.425352_10150688992766282_2072045193_n

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

Do I have to buy organic? The Dirty Dozen

Sure, we would all love to buy everything we eat organic and process free, but who can afford that in today’s economic times.  I struggle with the issue of spending so much on food especially if it isn’t all eaten before it goes bad.   If you are buying veggies on a budget, try to go organic for the Dirty Dozen foods.  These top 12 are known to be grown with the most pesticides.  The rest you can probably get by not buying organic.  Regardless, any fruit or vegetable (organic or not) is still better than that McDonald’s cheeseburger so don’t spend too much time worrying!

Peach

Apple

Bell Pepper

Celery

Nectarine

Strawberries

Cherries

Kale

Lettuce

Grapes

Carrot

Pear

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