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

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

Diet

Fish Burps!

Dear Dee—

The good thing is that your cholesterol profile isn’t actually that bad.   The fact that your HDL is high is wonderful.  That represents your “good” cholesterol and it will actually give you a negative risk factor for heart disease if it hits the number 65!  Most people need to have an LDL below 130.  You are on the right track and if you keep exercising –that HDL will continue to shoot up.  Fish oil 1000mg three times a day will help bring your triglycerides down.  Put the tabs in the freezer so they will not thaw until they hit your small intestine.  Most people stop the supplements complaining of “fish burps.”

 

Dee writes:

My work had a free health screening today. With a finger-prick blood sample and a ten minute wait, they were able to give me some test results and recommendations. This is exciting because it will be a great baseline for future comparison. As I’ve mentioned, I’m 49 and 50 pounds overweight. That calculates to a BMI (body mass index) of 29.3, right on the borderline of overweight and obese. Blood pressure is just slightly high at 122/84 and triglycerides are high at 225. Glucose is good – 107. And the ratio of good/bad cholesterol is good even though my HDL (good) and LDL (bad) levels are a bit off. HDL should be below 40 and mine is 56, LDL should be below 100 and mine is 123. Here is the great part: everything I need to do to change these numbers for the better are (drumroll) eat right and exercise. That’s the magic formula that everyone wants to take in single-dose pill form for instant results. Can you imagine if it was that easy? What’s that saying about anything worth having is worth working for? I’d take a cheap, black market, shortcut to health if I could. But I can’t. Logging off to go walk on the beach for two miles. Anyone who is joining me, keep up the good work and send me a comment so we can support each other.

 

 

 

Posted on by Angela in Diet, Guest Blog, Humor, Nutrition, Weight Loss 1 Comment

Weathering the storm

 Today, Dee writes:

I knew when I started my 90-day weight loss challenge that I would have to eventually have to confront uncontrollable outside forces. I didn’t know it would be on Day 4. Yesterday as I was just to leave work, I received three simultaneous phone calls from the three other members of my family.

Caller #1

My oldest teenage daughter was livid after her little sister borrowed (without asking) her brand new Victoria’s Secret bra.

Caller #2

My youngest teenage daughter was crying hysterically because. she loaned the bra to a friend that proceeded to call her a rude bitch.

Caller #3

My husband called to say he was grounding them from their cars for fighting;  he was placing all their clothes in the garbage;  and was going out to “golf” for the night (AKA drink with buddies at the local beach bar).

That’s only Part one.

Part two involved my plan to tidy up the guest room for a weekend houseguest.  I came home and found it carpeted wall to wall in my daughter’s clothes.  I then received a text with photos of my father and little brother’s Southern Indiana property after a massive wildfire.

Due to guestroom cleaning demands, I cancelled a meeting with a friend from church who is currently withdrawling from Oxycontin.  This was all before 6 pm! Feeling exhausted from cleaning, stressed that my hubby was with bar friends, sad my daughter was bullied, and guilty for not helping my needy friend and brother, I caved and found temporary comfort in beer, chips and chocolate cake.  Prior to these outside forces attacking,  I had eaten squash, grilled chicken, a banana, and a pineapple-ricemilk smoothie for breakfast.

Note to self: set up a hurricane preparedness plan! Perhaps I’ll put my tennis shoes and shorts on tonight so that when things hit the fan I can walk out the front door for some aerobic relief. The closest liquor store is more than two miles away on foot so I should be safe.

 

Dear Dee—

 I can feel your pain with every word.  I’m not surprised that you finally gave in!  When I come home to chaos rather than the perfect fantasy of rest and relaxation that I daydream about, I go postal!  I will agree that a brisk walk after work does help.  I occasionally sneak one in before I even hit the door because I can’t remember the last time I arrived home to peace in the house. Remember, you didn’t make any of those bad choices—they did.  You can start fresh tomorrow with a revised attitude of self confidence because you are awesome!

Posted on by Angela in Family, Guest Blog, Humor, Mind, Spirit, Uncategorized Leave a comment

Attack of the 30lb Sumo

A few months ago, after listening to me nag, one of my BFF’s decided to do a cleansing/detox diet to get healthy.  She has 4 lovely children, a full time job, and a crazy busy life.  Jody is the most fabulous cook and often drops gourmet meals off for us on a whim.  I think we have a kindred connection because those are usually the days I am driving home from work thinking I’m too exhausted to cook and will go postal on my family the first time someone asks “When’s dinner?”  The girls are all just chomping at the bit to jump away from their phones and computers to lend a hand.  NOT!  Then I’ll ask for help, they will roll their eyes and then proceed  to bicker with each other the entire time.  It’s difficult to cook when you are peeling Emma off of Sid’s back when she has attacked like a sumo wrestler.  Jody just knows–she should, she’s a mom.  She and her sister, Dee, are incredibly creative, whitty, and enjoy life.  They have started feeling so much better after changing their diets, they were inspired to share their story.

Let me introduce Jody and Dee’s mission  “Food Forethought”

 

Food For Thought, Food Forethought

We all think about food. Most of us even have emotional experience relating to liking food, disliking food, craving food, loving food. At some point as an adult, we start to think about food based upon how it makes us feel after we’ve eaten it. When dieting, we obsess about everything that’s on the “don’t eat” list. What do you think happens when one tells herself “I can’t have cheesecake, I can’t have cheesecake, I can’t have cheesecake” incessantly? You will likely give your right arm at the end of the day for a piece of cheesecake. The aftermath of guilt and digestive agony is a recurring nightmare.

Here’s our plan: let’s think about food, what we CAN eat, before we eat it. Food is so much fun! If you look at what the earth provides us, rich in color and nutrition and taste, it’s amazing. We want to take a look at healthy and flavorful recipe options that will change your mind, and change your health.

Here’s the interesting part (and the disclaimer): the contributors of this site are not physicians, not nutritionists, and not culinary experts. We are parents, spouses, full-time office workers, neighbors, and friends. We are on this journey with you, adapting common comfort foods for a healthier life.

As we get to know each other, we will share our secrets and successes and we will encourage each other to persist in this journey to better health.  We can do this!

 

Posted on by Angela in Body, Diet, Family, Guest Blog, Humor, Nutrition, Weight Loss, Whole Food 1 Comment

Obsession and Compulsion Strike Again!

As most of you know, I tend to be a bit obsessive/compulsive.  I am especially bad when I’m overstressed, tired, and when it comes to parenting.  I fell asleep on a Friday night after a long week while watching a movie with Sidney.  Eek!  I woke up still on the couch at 4 am and she had put herself to bed.  To most, this wouldn’t be a big deal, but for me, it was a catastrophe.  The next morning, crying my eyes, out to Tim;  I declared that I was the worst mother ever.  Sidney was going to ruin her kids because I was a failure parent;  she was headed to delinquency as an unloved preteen; and I would die without having anyone to pluck the black hairs off my chin  in the nursing home.   He cracked up and called me a nutjob.  “She’s 12, whats the big deal?”  Great!  World’s worst mom and nutjob wife who was obviously unloved because he clearly didn’t recognize the anguish I was experiencing.

Here is a little trick I have recently learned that has really changed my life (thank you Kim!)

She said, “When you walk into the grocery store with baby puke on your shirt, bunny slippers  on and your hair  a mess;  What crosses your mind when see  a patient of yours in Aisle 10?”  I replied, I think SHIT, I gotta get outta here because if they see me they are going to think I am either psychotic or strung out on heroin!

Then she told me about cognitive distortions.  When people with obsessive compulsive traits (I would say all mom’s) get stressed out and overwhelmed, we tend to distort our thinking and become paranoid.  Well I didn’t know what the heck that meant so I had to have her dumb it down.

Black and White Thinking –if your performance falls short of perfection, you think you are a total failure

Catastrophizing Things–exaggerating the importance of something

Mind Reading–arbitrarily concluding that someone is reacting negatively to you

So my grocery scenario proved I was distorting the reality.  I was thinking that if someone looked disheveled, they were obviously not ok.  I took my disastrous appearance and translated it to “psychotic and on drugs.”  Lastly, I assumed that the patient even cared what I looked like!  They were probably more worried about moving their candy bars to the bottom of the cart so I couldn’t see their unhealthy choices.

So I went back and rethought my meltdown about being a worthless parent.  Not tucking my 12yo into bed one night did not automatically make me a bad mom.  It didn’t  mean she was going to make bad choices.   Actually,  she declared me Best Mom Ever for letting her stay up so late!!!  And oops, sorry Tim, I guess the 2 hour lecture on how you didn’t love me was a little extreme considering I am a nutjob.

Thank God because I just plucked a black chin hair!

For more information on Cognitive Distortions–Read “The Feeling Good Handbook” by David Burns.  And when your next negative emotion enters your mind–ask yourself to rethink the reality of it.  Trust me, I do it on a daily and sometimes hourly basis.

Posted on by Angela in Family, Humor, Mind, Spirit, Uncategorized 2 Comments
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