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

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

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

Body

Why I love Theresa Mazza!

T.H.A.N.K.S.

November 20, 2012 — Leave a comment

Tell people in your life you love and care for them. Give thanks for friendships.

Help your neighbor out of humility and gratitude for the many provisions of God. Give thanks for the ability to bless others.

Always recognize the gifts, talents, and beauty found in those around you. Give thanks for diversity and uniqueness.

Never doubt that you can find blessings and beauty in any circumstance no matter how difficult it is. Give thanks to God for his peace, mercy, forgiveness, and grace. He makes all things beautiful.

Keep in front of you the many times God has helped you, guided you, and taken care of you by surrounding you with caring souls. Give thanks for the help you’ve received.

Savor all that is good in life. Don’t dwell on the hurts and disappointments of the past. Give thanks for you are loved by the one who is good.

Thanks acrostic by Theresa Mazza

Thanks to Theresa for letting me repost this—-please be sure to visit her site at http://www.theresamazza.com– or click the link at sanity pills on the Friends links——

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

Unjunk your candy!!!

 

Emma-the Princess with Attitude!

Trick or treating time is here and it poses a difficult decision for parents.  How much nasty sugary candy do we actually allow them to eat?  I remember back in my childhood days of trick or treating that it was not uncommon to be invited into a neighbor’s house for popcorn and apple cider.  These days we scan for razors, fear arsenic laden homemade treats, and dread “that house” that passes out the healthy stuff.   Heck, I even think I went haunting without my parents well after dark and actually survived to tell about it.  That was a different time and we live in a much different world.    The reality of  Halloween is that nothing fresh is safe, we trust the packaged brand name candy, and want our children to just be happy.  Therefore, we allow the high fructose corn syrup laden candy and attempt to ration it with validation of good parenting.   The truth is—-we might as well be injecting heroin or allowing our kids to sniff bath salts for all that good validating happiness on one evening.  Have you ever really looked at the candy labels?  I hadn’t until I started trying to be more conscious.  The all too tasty Mounds and Almond Joy contain hydrolyzed milk protein which is a pseudoname for MSG.  Snickers (satisfying) contains partially hydrogenated soybean oil.  Reese’s has a preservative in it that is closely related to butane.  Mars and M&M’s are laden with artificial coloring as well as those Hershey’s products which are made with partially hydrogenated oil (major artery clogging stuff).  It makes me want pass on rolling that Rolo to my pal!  I’m no drug dealer!

Hence— a solution to our parenting woes—

“A few years ago, Michael and his 13 year old son Nicky got into an argument over Halloween candy.  Nicky came home with his bag of loot, went to bed, and woke up the next morning to find that his dad had confiscated most of it.  It played out the way these fights normally do, with the candy gone and Nicky going to his room.

Later, Nicky did some research online (to prove to his dad that candy isn’t so bad).  He discovered that his dad was right (for once).

It’s not that Nicky thought candy was healthy.  It’s that he didn’t know how bad it really was. What Nicky learned was that the worst parts of candy (like hydrogenated oils, corn syrup, artificial colors, flavors, and preservatives) aren’t there to make it taste good.  They’re there to make it cheaper to produce.

Nicky had a hunch that without the junk, candy could taste better. With the help of his older brother Kris, and his dad, they set out to prove it.”

 

From that ingenious question stemmed a great corporation called “Unreal”.  Unreal candy values not using HFCS or any artificial colors/flavors.  Unreal products can be found at major retailers such as Kroger and Target.  So thanks Nicky for being proactive and helping raise awareness that will benefit many generations of trick or treating yet to come.


Some of Unreal Candy’s ingredients:

Milk Chocolate (chocolate, skim milk, cane sugar, cocoa butter, milk powder, organic blue agave inulin, soy lecithin, vanilla extract), Peanuts, Cane Sugar, Calcium Carbonate, Peanut Oil, Colored with (beetroot juice, turmeric root extract, purple cabbage juice), Gum Arabic, Vanilla Extract, Carnauba Wax & Beeswax

Contains milk, soy, peanuts. May contain tree nuts, wheat

You can visit their site at http://www.getunreal.com

Posted on by Angela in Body, Diet, disease, Humor, Nutrition, vegan Leave a comment

Genetic Roulette

Here is the trailer to Genetic Roulette which will help explain a little about GMO’s and why our food is making us so sick!  The version above is closed captioned and the one below is subtitled in spanish.

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

Pass the Salt

90% of Americans age 2 and older eat too much salt!  In fact, the average American eats around 3436mg daily!!!  This is amazing considering that less than 1500mg daily is required for prevention of high blood pressure.  In a nutshell, here is what high sodium intake does to the body.

1.  Extra sodium alters the sodium/potassium balance that is necessary for the kidneys to remove extra fluid from the body.  The extra fluid increases blood pressure and strains the blood vessels supplying blood to the kidney

2.  The higher blood pressure puts a strain on the arteries causing the tissue to become thicker and stronger which then even elevates the pressure more.  If left untreated, the arteries can burst or become clogged allowing for decreased nutrients and oxygen flow to organs

3.  High blood pressure ultimately damages the arteries to the heart and brain which can eventually lead to a heart attack or stroke.

 

Salt/Sodium Labeling Woes

Sodium free—-this means there is less than 5mg per serving—-

Very low sodium—this means 35mg or less per serving

Low sodium—means 140mg or less per serving

Reduced sodium—means it is reduced by 25% per serving

Light sodium—is reduced by 50%

 

Here are some little tips to reducing your sodium intake:

Rinse canned foods (vegetables, beans, tuna etc)

Take the salt shaker off the table

When eating out, ask the waiter to hold the salt

Read the food labels!!!!

Shoot for less than 3000mg daily

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

Pumpkin and Pinto Bean Stew

Here is a delicious treat for this upcoming weekend!  Plans include decorating for Halloween, cozing up in front of the fire, and eating yummy vegan stew in honor of the month!

1 large yellow onion, peeled and diced

2 large carrots, peeled and diced

2 celery stalks

2 cloves garlic, peeled and minced

2 tablespoons tomato paste

2 tablespoons cumin seeds, toasted and ground

1 small pumpkin peeled seeded and cut into 1-inch cubes

4 cups pinto beans, drained and rinsed

6 cups vegetable stock

salt and freshly ground black pepper

6 green onions thinly sliced

 

Place onion, carrot, and celery in a large sauce pan and saute over medium heat for 10 minutes.  Add water 1-2 tablespoons at a time to keep the veggies from sticking.  Add garlic and cook another minute.  Then add cumin, tomato paste , pumpkin, beans and vegetable stock and bring to a boil on high heat.

Reduce heat to medium and cook covered rom 25 minutes.  Season with salt and pepper and garnish with green onion.

243 calories, 1.4 g fat, 375 mg sodium, 43 grams carb, 12.7 grams fiber, 12.5 grams protein

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

Game Day Nutrition

Coming off a great Colt’s victory in honor of coach Pagano recent diagnosis of acute promyelocytic leukemia, I thought an appropriate post to honor his fight against disease would be sports related.  Kevin Deeth shares a powerful blog this week emphasizing the importance of nutrition and the proper way to prepare for exercise.  He explains nicely how to get nutritional carbs into your diet.  Thanks Kevin and be sure to visit his site.

GAME DAY NUTRITION

The idea for this blog came about from a call I got from a professional athlete this week who told me their “nutritionist” recommended fig newtons, vanilla wafers, and carbo-loading with pasta when suggesting things for this professional team to eat. WOW!

The average American consumes 20 pounds of pasta noodles each year — and most of it is the refined white stuff.

Most athlete’s  eat close to 10 times this much with their generic “pre-game” and “post-game” pasta dishes that have become common place in many athletic diets. In my experience in collegiate and professional hockey, we were served processed-white noodles 5 times during a weekend series! (Thursday night, Friday pre-game meal, Friday post-game meal, Saturday pre-game meal, and Saturday post-game meal). Looking back it is no wonder why sometimes I felt bogged down or felt like I had a tough time recovering. It’s obvious to me that “refueling” and “preparing” my muscles with starchy and processed-white noodles, that are stripped of almost all their nutrients and minerals due to the amount of processing they go through. probably wasn’t doing the trick. To top it all off(literally) I would dress these noodles with high sugar/high sodium/artificial sauces that spike your blood sugar and send your insulin levels on a roller coaster ride. My question is, why do athletes continue to “carbo-load” with these types of food?

Key Points

  • Glycogen is the key energy source your muscles use during most sports activities. These glycogen levels are filled up and stored up to 48 hours before your event. What you eat the day prior and night prior to your game or event is as/more important than what you eat on game day. Your game day meal is intended to supplement glycogen levels, keep you satiated, and stabilize blood sugar levels.
  • What you eat means nothing if your muscles aren’t properly hydrated. Again, the day before is just as important. Aim for 1/2  your body weight (lbs) in ounces from just water.
  • Allowing time for digestion is vital but eating too far an advance will cause you to feel hungry before/during the game. My suggestion is to aim for a medium to large meal 4 hours before game.
  • Your meal should consist of 50% carbs, 25 % protein, 25% fat.
  • 60-90 minutes before the game consuming a simple carbohydrate such as a piece of fruit will help provide extra energy that will be available during the game.

Typical Pregame Meal

The Problem

1. The Size: Processed carbohydrates like pasta noodles don’t keep you satiated. In order to feel full from pasta you have to eat a lot. This problem is amplified in athletes  because they generally have a huge appetite and require mounds of pasta consumed to meet their needs.

2. The Composition: Standard pastas are made with refined wheat flour. During the refining process, the nutrient-rich outer bran shell and inner germ layer are removed from the grain, leaving just the starchy endosperm. This process strips the wheat of much of its fiber, vitamins, minerals and phytonutrients, leaving you with a much weaker product, nutritionally speaking. Some nutrients, including iron and a handful of B vitamins, are added back during manufacturing (hence the term “enriched flour”), but these represent only a fraction of what is initially removed from the grain.

3. The Carbohydrate Complex: Pasta is a simple carbohydrate. It breaks down to sugar in your body quickly and often does not satisfy your appetite as long as a more complex carbohydrate such as sweet potatoes. Whole wheat pasta takes a bit longer and some has a protein content that keeps you satisfied longer. This is why many athlete’s who eat pasta find themselves getting hungry before or during the game. Yes, a carbohydrate is a very important macro-nutrient  supplying your body with glucose, which is the favored fuel for your muscles, brain, and central nervous system. Choosing a carbb that will deliver a steady stream of glucose to your body will help regulate your energy levels.

4. The Toppings: Most Pasta is cooked in unhealthy vegetable oils and topped with a canned Alfredo or marinara that is loaded with sugar, sodium, and other artificial ingredients.

5. Your Body’s Ability To Adjust: Most conscious and high level athletes try and eat a clean diet made up of lean meats, fruits, and vegetables. Filling your body with refined pasta noodles for an entire weekend can send your body into shock and cause digestive issues. Your digestive system can react negatively to the amount of processed food that has been consumed because it is used to otherwise whole/natural foods. This can cause bloating, stomach issues, and have lethargic implications.

What To Eat Instead

Complex Carbohydrates From Unprocessed Sources

Quinoa-A healthy complex carb that is actually a seed and can be made a complete protein when paired with other foods.

Amaranth– Technically, it’s not a grain; it’s the fruit of a plant. And that’s the reason it contains a more complete protein, and more of it, than other traditional grains.

Barley & Steel Cut Oats– A great option in the morning of a game day that will deliver a steady supply of glucose throughout the day.

Legumes– Black beans, chickpeas, and lentils are all great options for complex carbs that also provide a steady supply of protein and fiber.

Starchy Vegetables- Foods like sweet potatoes and squash that are usually shunned by low-carb lovers are  acceptable for athletes who will use the large amounts of carbs from these whole foods as energy for game time.

All Vegetables- Getting your carbohydrate sources from whole foods such as vegetables will ensure you are receiving the adequate vitamins, minerals  and nutrients that accompany natural-base carbohydrates. Unlike refined flours and pastas,which are stripped of most of the essential vitamins and nutrients that provide your body with energy, vegetables are natural foods from the earth that are identifiable for our digestive system and wont cause any gastrointestinal problems that are associated with many processed foods.

Lean Meats– While protein takes longer to digest, it will keep you satiated during the game and provide your muscles with a steady influx of protein to help with muscle recovery and muscle maintenance.

Great Examples

1. Chicken Breast with baked sweet potatoes and green salad.

A Pre-Game Meal for the Phillies

2. Chicken breast with Quinoa and asparagus.

3. 2 pieces of cod over a mixed green salad with carrots, parsnips, and potatoes.

Conclusion

Many athletes still dont understand what they need to properly fuel their bodies. Unfortunately many of the nutritionists and chefs that cook or prepare meals for this demographic don’t understand macro-nutrient profiles of foods either. My suggestion to all the athlete’s and people I talk to is ask questions and do your own research. If a nutritionist recommends to eat pasta on a game day ask them why and see what kind of answer you get. Unless you are running a marathon or playing a double header soccer game I never recommend “carbo-loading” with pasta. Most sports, like hockey, require shorts bursts of energy over a 2 hour time period. Eating 200 carbs in the form of pasta for a pregame meal is excessive for most athletes who wont even come close to tapping into all that stored glycogen from a large pasta meal. Keep it moderate and substitute some of my suggestions listed above. Remember, each athlete has their own individual preferences and requirements. Adjust your needs as you see fit and experiment with different foods to see what makes you feel the most energized and helps you recover the fastest.

Thanks for reading and let me know if you have any questions.

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

Why I Hate Diabetic Educators!

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.

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

Cow Farts

“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.

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

Crazy Sexy Kitchen–by Kris Carr


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

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

Intimidated by an Eggplant

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

       sea salt

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

6-8 mushrooms

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.

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