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

Thank you Kevin!

he Diet Soda Hoax

“They may be free of calories, but not of consequences.”

In one study, people who drank two or more diet sodas a day had five times the increase in waist circumference over a 10-year period compared to people who didn’t drink any diet soda.

I think this topic is extremely relevant for summer time. Sodas and sodas mixed with alcohol are a summer time staple for many people. I respect people who don’t let their diet or nutrition plan interfere with their social life. I think there is something to be said about having a healthy balance between eating well, watching what you drink and socializing. Food and drink should never control your life. With that being said, there is a difference between smart choices and misinformed choices. The best example I can think of is people who buy diet soda or have  diet soda with alcohol because they are “watching their weight.”

The Science

  • Artificial sweeteners in diet soda could have the effect of triggering appetite but unlike regular sugars they don’t deliver something that will squelch the appetite
  • Sweeteners can inhibit brain cells that make you feel full. So while you may be saving calories in comparison with regular soda the artificial sweeteners will trigger your appetite and cause you to overeat in some other fashion.
  • Psychological licensing effect -If a person thinks that they are doing something that is benefiting them, they will be more prone to do something that may be potentially harmful, creating some sort of psychological balance. For instance, many people will work out for an hour or more, and then eat something unhealthy because “they earned it.” The same effect can be seen with diet sodas. People may think that diet sodas are more healthy, and they therefore drink more diet soda than they normally would. This will increase any negative effects beyond what they may expect from an infrequent consumption of cola.
  • Artificial sweeteners trigger byproducts in our gut called “short chain fatty acids” which can decrease satiety signals. (The component that relays messages to your brain to tell if you are full are interfered with as a byproduct of artificial sweeteners.)

What To Drink Instead

Honestly, the only things I ever recommend that people drink are water, black coffee, tea, unsweetened almond milk, and alcohol in moderation. If these don’t satisfy your cravings than opt for something that doesn’t contain artificial sweeteners, high fructose corn syrup, or large amounts of sugar.

Examples

1. 100 percent pure juice from fresh fruit, not from concentrate, with no additives of any kind. ( I always recommend whole fruits over juices but there can be some compromise.)

Apple Juice

2. Fresh Vegetable Juice (Again, I always recommend whole vegetables but juicing vegetables can be a great alternative.)

3.100 percent pure fruit smoothie. ( I don’t trust any commercial smoothie joints just because you can never be sure what kind of sweeteners they use but do-it-yourself smoothies make for a great snack and thirst quencher.)

Conclusion

The jury is out. Diet soda is not a healthy alternative to regular soda. Not to say you should revert back to drinking regular soda where you know the sweetness you taste is actually real sugar and sugar additives. This is by no means better than artificial sweeteners. In my mind they are equally as bad and the decision on which to choose is a coin toss.  My suggestion is to play it safe and avoid all sodas and opt for water.

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, disease, Exercise, Guest Blog, Nutrition, Weight Loss, Whole Food Leave a comment

Deception in the Food Industry

Watch this little tidbit!  Very informative!

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

Peanut Butter Myths

Thanks Kevin for this post!  Patients ask daily about peanut butter and you sum it up beautifully.

Peanut butter is a household staple in the typical American diet. It is most commonly used on bread, fruit, vegetables, and crackers as a convenient and “healthy” spread. However, is peanut butter actually healthy? The short answer is yes, with shades of grey.

Important Things to Consider

1. NEVER buy peanut butter with fully or partially hydrogenated oils. This “ingredient” is in about 90% of commonly consumed peanut butters and is an immediate red flag that should be avoided.

2. There should never be more than 2 ingredients in your product. Peanuts and salt (preferably no salt added is the best option). Look for products with one ingredient, peanuts.  If no products have just one ingredient than opt for the product with 2 ingredients, peanuts and salt.

3. Always buy natural peanut butter with the oil on top. Yes, it is a little bit inconvenient to stir, but this is peanut butter in its natural/unprocessed state.

4. Dont be duped by marketing slogans such as “reduced fat” or “smart balance”. The only thing you should be looking at is the ingredient list.

5. Numerous studies have shown that people who regularly include nuts or peanut butter in their diets are less likely to develop heart disease or type 2 diabetes than those who rarely eat nuts.

6. Peanut butter is full of vitamins, minerals, and potassium and a great source of protein and calories. With that being said, if you are watching your total calorie intake keep in mind 1 serving of peanut butter (2 tbsp) has ~200 calories.

7. According to research from Brigham and Women’s Hospital, people who eat a diet high in foods like olive oil, avocados, and peanut butter are more likely to lose weight and keep it off than people following a more regimented, lower-fat diet.

Which Products To Avoid

Any peanut butter with more than 2 ingredients such as hydrogenated oils.

What To Choose

Natural Peanut Butters With Oil On Top And Contains Less Than 2 Ingredients

Notice the ingredients.  Peanuts… That’s it!

or

Natural, Raw, Almond Butter

  • The same principle applies to almond butter. Look for products where the ingredients listed are just almonds. Any unnecessary oils, sugars, or salts, should tell you to avoid that particular product which has gone through more processing with artificial additives to increase taste and shelf life.

Conclusion

Yes peanut butter is healthy. I use natural peanut and almond butter on broccoli, celery, half an apple, or half a banana.  Peanut butter paired with a fruit or vegetable can make for a great snack or side dish. Where people start to run into trouble is when they start mixing peanut butter with sugary jams and processed bread. 99% of Jam is fake/artificial sugar and when you couple that with 25-45 grams of processed carbohydrates from bread the once “healthy” peanut butter it can be transformed into a sugar and carb loaded nightmare. But to answer the question of the article,YES, 1 serving of natural peanut butter or almond butter is healthy as long as you are mixing it with the right foods.

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, disease, Exercise, Nutrition, Organic, vegan, Weight Loss, Whole Food Leave a comment

Healthy Snacking –by Kevin Deeth

Kale chips are a healthy alternative to typical potato chips. They provide the same great taste and similar to all chips and snacks, most people find it very difficult to have just one. The great thing about kale chips is you can have more than a handful without stuffing yourself with empty calories from processed white flour or potatoes, unhealthy oils,  and salt.

Benefits Of Kale

  •  Kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, delicious flavor, and  is one of the healthiest vegetables on the planet.
  • One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
  • Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K
  • Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
  • Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Comparison Of Kale Chips With Other Popular Chips

Kale (1 ounce, 28 grams) 

  • Calories-15
  • Fat-0 grams
  • Fiber-2 grams
  • Sodium-12 grams
  • Carbs-3 grams
  • Protein-1 gram
  • Sugars-1 gram

Lays classic original (1 ounce, 28 grams)

  • Calories-150
  • Fat-10 grams
  • Fiber -1 gram
  • Sodium-180 grams
  • Carbs-15 grams
  • Protein-2 grams
  • Sugars-0 grams

Tostitos original tortilla chips (1 ounce, 28 grams)

  • Calories-140
  • Fat-7 grams
  • Fiber -1 gram
  • Sodium-120 grams
  • Carbs-18 grams
  • Protein-2 grams
  • Sugars-0 grams

How To Make them

1. Preheat the oven to 300 degrees and put 1-2 tbsp of extra virgin olive oil on baking sheet

2. Wash 1 head of kale and let it dry completely before putting it on the baking sheet.

3. Strip the kale from the stems into about 1-2 inch square pieces and rub in the oil from baking sheet. (Keep in mind kale will shrink when cooked.)

4. Lightly season with pepper and garlic powder

5. Cook for 20-25 minutes (Optional: Flip the kale halfway through)

6. Serve as you would chips, with or without the stems.

Conclusion

The nutritional comparison between kale chips and standard snack chips is a little bit ridiculous when you look at the calorie and carb difference alone.  Obviously when you take into account the processed ingredients involved in making generic chips the gap continues to widen. Yes, extra virgin olive oil will add some calories but it will also provide you with healthy fats that are a great alternative to the “vegetable oil” and “sunflower oil” found in generic chips. Anytime you can substitute natural ingredients/whole foods for processed/packaged foods is always a smart choice and will help you on your journey to achieve optimal body composition.

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, disease, Exercise, Guest Blog, Nutrition, vegan, Weight Loss, Whole Food Leave a comment

Depression–just a vitamin deficiency?

I do believe that it is this simple!  Frightening that we haven’t discovered this before the prozac revolution started!

 

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

Even an 11 year old gets it!

Even an 11 year old gets it!  It is amazing how we forget the basics as we age.  We allow life experiences to cloud our judgement into thinking that this journey is about money, technology, and believing what we are told.  The perspective of child can really help open the mind to educate ourselves and seek out new truths!   This journey is about prioritizing yourself, the people you love, and opening your mind daily to new ideas and concepts.  Jeez, I hope Sidney marries this kid someday!

Posted on by Angela in Body, Call to action, Diet, disease, Family, Humor, Spirit, Weight Loss, Whole Food Leave a comment

Breast Cancer and Parabens

How many have someone dear to their their heart who has either had breast cancer or had their life changed by this wicked disease?   I’m guessing many people hold this close at heart .  This article may enlighten you.

 

 

Dr. Mercola reported this week on a study published in the Journal of Applied Toxicology  that 99% of 160 breast tissue samples tested from mastectomies contained Parabens.  (n-propylparaben, methyparaben, n-butylparaben, ethylparaben, isobutylaraben).

Parabens are found in the vast majority of skin care products.  They contain a synthetic estrogen that is the major factor seen in the growth and development of breast cancer.  EPA testing concludes that ingredients in skin care and personal care products are reaching havoc on our hormone levels.  Chronic long-term low dose exposure to these chemicals will accumulate in the body and eventually settle into practice of mutating cells and creating free radicals.

DON’T LET THIS—–

CAUSE THIS—–

Http://www.cleure.com is a company dedicated to making products without additives

Dr. Flora Stay has been in the wellness industry for over 30 years.  After graduating from University of California at San Francisco with her doctor of dental surgery degree (D.D.S.), she knew her path was clear towards health and wellness.  She became passionate about helping others take responsibility towards their health.

She is an author (Secret Gateway to Health), speaker, practicing dentist and professor at University of Southern California. Dr. Stay noticed the need for a truly safe and effective toothpaste in 1993.  Since then due to popularity of her dental products and demand from loyal customers, the Cleure line has grown to include personal care, skin care and makeup.

In Her Own Words:

My background has influenced my passion towards developing healthy toothpaste, skin care and personal care for everyone. I come from a family of doctors: three brothers (cancer specialist, pathologist, internist), and my father was a university professor with 3 PhDs in science, who discovered many medicinal plants and wrote 20 volumes of botanical books found in most universities.

As I listened to my brothers, especially the cancer specialist Dr. Kooros Parsa (Ventura County Hematology, Oncology Specialists), talk about the yearly alarming increase in numbers of patients, I began to research why cancer was on the rise.

There are many possible causes for cancer, but we can minimize the risk with our lifestyle.

Safer choices in using skin care, personal care and cosmetics lead to a healthier life. I believe you can be beautiful without added toxins in daily used products.

Cleure Mission:

My promise is to develop safe and effective (salicylate free, fragrance free, ecologically responsible, hypoallergenic formulas) non-irritating products, reasonably priced, without animal testing.  You can enjoy youthful, radiant, beautiful and healthy skin, hair and a beautiful smile with Cleure, without added questionable toxins.

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

A Loyal Son’s Farewell

This tribute is in honor of one of my favorite patients whom recently lost her battle with ovarian cancer.  She was an incredible woman and the kind of person that really touches lives, including my own.  Her children are both patient’s and friends of mine and I wanted to share this with you.  I can think of nothing better than to have my son or daughter feel this way about me after I have passed.  Her kids may have lost her here on Earth-but, they will never lose the character and integrity that she gave them.

 

Her son writes the following final tribute after putting her to rest yesterday—

 

“Mom was a charter member of St. Susanna. Like many good Catholic mothers she was involved in choir, fundraising, Women’s Club, festivals, and other church activities, while being a devoted mother, daughter, and wife. So like many good Catholic families, when a special dessert or covered dish appeared in the kitchen, and we asked “Is that for us?” the frequent reply was, “don’t touch that, it’s for church.”

• Mom’s devotion to family was very real. She and Dad not only made sacrifices for their offspring, but each remained attentive to their respective parents. Mom remained a constant companion to her folks when they were in good health. When her parents and her husband, Ed, fell ill later in life, she was the consummate caregiver until each passed on.

• Mom’s move to Plainfield marked a totally new phase in her life. Despite being in her 70s, the change in surroundings from rural Mooresville to “city life,” brought her a lot of new and renewed friendships, closeness to church, and a remarkable range of new activities.

• Her outlook was a mixture of a mature experience and youthful enthusiasm. When she first moved to Plainfield, someone asked if she would like to transport the elderly. Despite her generosity, she hesitated, because she wasn’t sure she could spend so much time with “older people.” She was committed to physical activity going to water aerobics several times weekly until a few years ago, and recently renewed her interest in card playing, joining a euchre group in the area.

• In addition to continuing her regular attendance at Notre Dame games, and her relish of the pregame tailgating, she added the occasional Colts home game, and opened a new era of travel. As a child and younger adult, she had already seen much of the US with parents and us kids. She began traveling with St. Susanna friends to Great Britain, Ireland, Hawaii, and the Mediterranean.

• When the role of tour guide became too much, she enlisted her son Ed to be her chaperone for her continuing excursions to the Emerald Isle, around  7 or 8 in total. She reasoned that there were 1000 pubs in Ireland, and we still had most of them to visit. As recently as last fall, she was considering another trip.

• Until two years ago, when her health was beginning to decline, she still served as an ombudsman for the needs of her adult children and extended family. Our medical needs, transportation issues, and especially our day-to-day problems were never too much for her to try to handle.

• During her final years, Mom never lost her optimism, nor her acceptance of God’s will for her. As each of us is called upon to be Christ’s human presence to one another, Mom was a great example of that calling to her family and all who knew her well. Mom was not above human frailties, but our memories of her are of her unqualified love.

• Christmas was a shared passion with the rest of the family. Mom celebrated Christmas from Thanksgiving to the Epiphany and often beyond. Even when she was physically able to do much of the work, it took weeks to do all the decorating, cookie baking, shopping, and churchgoing.  Midnight mass was followed by a great breakfast in the wee hours of the morning, and she had her last yuletide gathering earlier this year.

• The church raffle/dinner/auction was an annual observance for Mom. She attended enthusiastically each year, and this year (not surprisingly) we bid successfully for a number of items intended for this coming Christmas. It was a standing joke in our household, from January on, “Do you know, it’s only *** days until next Christmas?”

• Throughout her life, even in recent months, her dry and sharp wit remained. There were a range of family inside jokes and sayings, and the slightest hint would raise Mom’s eyebrow and prompt a mischievous look.

• As we reviewed her photos and other memorabilia of her long and rich life, we were struck by one overriding impression, that of her goodness, her strength, her gentleness, and of a life well lived.”

 

A dear friend of mine shared this with me as well—hope this helps Ed!

~DEATH~
WHAT A WONDERFUL WAY TO EXPLAIN IT


A sick man turned to his doctor as he was preparing to

Leave the examination room and said,
‘Doctor, I am afraid to die.

Tell me what lies on the other side..’
Very quietly, the doctor said, ‘I don’t know..’
‘You don’t know? You’re, a Christian man,

and don’t know what’s on the other side?’
The doctor was holding the handle of the door; 

On the other side came a sound of scratching and whining,

And as he opened the door, a dog sprang into the room
And leaped on him with an eager show of gladness.
Turning to the patient, the doctor said,
‘Did you notice my dog?
He’s never been in this room before.
He didn’t know what was inside..
He knew nothing except that his master was here,
And when the door opened, he sprang in without fear.
I know little of what is on the other side of death,
But I do know one thing…
I know my Master is there and that is enough.’

Posted on by Angela in Benevolence, cancer, Charity, disease, Family, Guest Blog, Mind, Spirit Leave a comment

The 2012 Mother’s Day Anthem!

Thanks Dee—

I had a wonderful Mother’s Day–I spent it laughing with true belly laughs doing mundane chores with my kids and family.  I appreciate the blessings I have been given and especially take the time to think about them on these holidays! I’m lucky that my Mom is there to support me and not afflicted by disease— however, many people are and are not so lucky.  I am more than thankful that Dee is a fabulous mom despite her woe for her own mother’s ailments.  She has learned from the best example that keeping God or Kindness as your king will always lead you in the right direction.

Dee writes today:

“Mother’s day anthem for 2012.  It was a great day. All that ever matters to me is getting to spend time with my mom and my daughters. Over the past few days, I’ve been in touch with my brother and sister more than usual and we were all three reminded of how close we are and how great our appreciation is for our mom. She currently lives in a nursing home after suffering a stroke when a brain aneurysm ruptured 20 years ago. She is wheelchair-bound and after surviving breast cancer a year and a half ago, she also was admitted to and then discharged from hospice for failure to thrive.

Today’s visit with her was, at her request, lunch at Bob Evans. She ordered a side dish of sausage gravy and biscuits, only eating half. From the time we picked her up she started thanking us for the “treat.” Then she stated and reiterated how blessed she is, for having a good home with fun activities, good food, and a lot of friends.  When I walk into a nursing home and look around, just being there briefly is more than I care to be there. Her food is ground up in a food processor to make it easier to chew and it seems to be bland and flavorless. People around her moan and call out into thin air. And even though it is a very clean place, relatively, it sometimes smells like an outhouse.

God actually, is everywhere, often in the shape of mothers!

And yet, my dear mother whose left breast is missing, and has no use of one leg or hand, is perpetually blessed. I’m blessed just to know her.”

 

I read a post on Facebook the other day–it said that giving up complaining is one of the 15 things that will make you truly happy.  Apparently your mom is a step ahead of the rest of us.  My father had a stroke a few years ago and was fortunate that it did not leave him paralyzed.  It did affect his balance and he had to spend a few weeks in a rehabilitation center.  It was a difficult time for all of us and we are blessed that he is doing well now.  I think my vow in honor of your mom tomorrow will be to go an entire day without complaining about anything.  It may be rough and I may have a really interesting post for you tomorrow –but, I will try.  The best way to change the world is to change yourself!

Posted on by Angela in Benevolence, Body, cancer, disease, Guest Blog, Mind Leave a comment

Organic Chicken

Dee–after I watched Food INC, something connected in my tiny little brain.  If  Tyson is injecting all their chicken with penicillin, why am I giving it to my daughters that are allergic to penicillin?  If they get hives, vomiting, and diarrhea when they take that antibiotic, why aren’t they getting physically sick from eating that chicken?  Well, they are-by eating very small doses regularly they don’t immediately have a reaction because they are young and healthy.  However, if I keep feeding them that for the next 10 years–they are going to be sick!  They will develop diabetes, heart disease, arthritis or even worse, an autoimmune disease.  That inflammation created at my dinner table is eventually going to make my babies sick!  Ignorance is bliss, until you educate yourself and find out you are poisoning your own kids!

 

Dee tried organic chicken and lived!  Read today’s post—

A few months ago,  I was on my way home from work and had to stop for something for dinner. The grocery is not on my direct route home, but a natural food store is so I stopped to find something. I bought a package of organic chicken that looked disgusting. It was vacuum-sealed so the packaging was wrinkled and the chicken itself was darker than what I usually buy, and smaller. When I cut it up, I noticed that the texture was strange, it was much more tender and didn’t need trimming. I decided to put it in a skillet with no oil and just salt and pepper. Even though the chicken breasts were smaller, they didn’t shrivel up like other chicken. I later learned that it’s because most chickens are plumped with water that cooks off when heated. The taste is like nothing you’ve ever tasted, it’s delicious! I have since taken the time to spread the word to people about the difference in the taste of chicken without hormones or antibiotics. One time (sorry in advance for the insensitive remark) someone rolled their eyes and said, “but it’s so expensive” and I replied “so is chemo.”

Interested in learning why organic chicken matter? Watch Food Inc. through this LINK

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