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

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

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

Tara's Story

Tara's Story When I turned 30 years old I weighed in at 348lbs; clothes were getting harder to find and more expensive, and my life was getting difficult to manage. When going out to eat we had to have a 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

The Sauerkraut Challenge

As many of you may know --- my 9-year-old daughter has been extremely ill for the last 4 weeks.  It is so painful to watch your child suffer from illness and not be able to do anything to fix Read more

Diminishing Returns!

I love some of Dee’s older posts that are so insightful on how we are brain washed into thinking we need to eat so much.  It is a complete attack on all of our senses— 

Dee writes:

 

Our wonderful country has transformed into one in which many fortunate citizens are overindulged, overstocked and overfed. I see so many kids who have such an air of entitlement. Many of us use money we don’t have to buy things we don’t need. There is this great sense of getting more, needing more, wanting more. Restaurants and fast food chains jump right into the game of giving us what we want. When you look at a commercial for, lets say, a pancake house you can see exactly what I mean. First, they give you the price of something-99 and then you see the combo – stack of pancakes, two kinds of meat, two eggs and a side of home fries. All of this is for one person. This is such a common assortment of food and it is set up to please every part of the palette, that we really don’t stop to realize that the Grand Slam could easily satisfy the hunger of three or four adults. I know that when I am presented with the option of such a meal, I act before I think…I don’t want to do without the potatoes, and the savory, salty, crispy bacon tastes so great; it all goes really well with scrambled eggs and then there is the warm, fluffy texture of melt-in-your-mouth pancakes – a wonderful symphony of food. The truth is, I’ve had MANY weekday breakfasts that consisted of one hard-boiled egg. And that was a sufficient bit of food to hold me over from morning until lunch. But when we have all of this bundled into one fine presentation there are a couple of things that food marketers use to sabotage our senses. First, there is the “value” catch. For $2, I can order one egg but for another $1.50 I can make it a sandwich with cheese and bacon and for a total of $5 bucks, it comes with tater-tots and a small OJ. So I might have only wanted or needed one egg, but I choose the whole lot. Second, there’s the waste factor. Now that I’ve ordered all of this food, at a bargain price, I need to eat it all as to not waste it. I may have realized I’m full after barely starting to consume the meal, but there are only two alternatives once it’s in front of me – throw perfectly good food into the garbage or eat it.

Now back to the title of my blog, “diminishing returns.” Wouldn’t you say that the very first bite of a piece of chocolate cake is the best bite? The second one is pretty good, and maybe the third. By three bites your mouth is very happy and has had a good chance to fully experience the great flavor. The more you eat, the less fabulous the taste. While the flavor is still good, these subsequent bites from number three to clean plate are really somewhat mechanical, you just keep going and going until the food is gone without the ability to savor the dish as you did with bites one through three. If you order a meal at most restaurants, get a carry out container right up front to box half for another meal. You’ll be amazed to see how many double portion meals you get and how full you feel after only eating half.

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

I killed it!!!

So after beating myself up last week for the Epic Kroger fail— I decided that meal planning was a must on the weekends.  It’s just too busy during the week to be a superhero.  I made the Panera copy cat egg / avocado/tomato breakfast sandwiches (sans bread) and had some healthy dinners.  We managed to eat well despite softball games and band practice.  This last weekend was perfect for meal prep as well because I was able to prep quite a few meals and watch an entire season of “Beat Bobby Flay” at the same time (dang-that guy aways wins).

So here is how this weekend’s prep started:

These suddenly became a Pinterest Win!  (Most of my Pinterest creations are a little sad)

IMG_5054

Yep —you got it !!!! Salad jars!  Some dressing at the bottom to keep them fresh and they became lunch for the week.  They surprisingly stay really fresh!

NEXT—

A Mediterranean Chicken Casserole :

We ate it for dinner (even the kids liked it) and then I took leftovers for lunch-  it was uber easy my friends!

 

1  Whole Organic Pastured chicken (can bake or boil)–or a cheat is to buy the healthiest rotisserie chicken you can find

1 can of black olives rinsed well and sliced

1 can of artichokes rinsed well and sliced

1 carton of organic grape tomatoes

1 handful fresh chopped organic spinach

2 chopped organic zucchini

1 TBS of primal kitchen avocado mayo

(add a dash of lemon juice to keep avocado from browning)

salt and pepper to taste

Preheat your oven to 350—

Combine all the ingredients and place in a baking dish — then cook covered 25-30min until hot —

VOILA— easy peasy dinner is served —

NOTE:  You can use the HOMEMADE MAYO recipe found HERE -as well.  I was just lazy.

You can order the primal avocado mayo here or find it in the Angela MD store off the home page of the blog along with other supplements and books I recommend.

As always– leave me some comments below on any new make ahead recipes you have found!  I love your feedback and participation.  We are all in this together!!!!

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

Breaking up is hard to do

Here is one of my favorite post’s of Dee’s– such a funny gal!!  I thought this would be appropriate on Cinco de Mayo after most of us have been splurging with nachos and margaritas!

I’m Breaking Up with You

Nothing personal. We’ve had a great relationship. It’s not you, it’s me. I’m sorry for the short notice but I’m feeling brave today. It’s been a blast to hang out together after work every night. Remember how fun it was to crank up the stereo and clean the house and then as a reward for a great day OR as a consolation for a stressful day OR as a routine for a routine day…we drank together at night. But I have to move on and get control of my health and many of my bad eating choices have been in your company. You introduced me to your friends: Wings, Nachos, Pizza and Chips. I’m dumping them too. Don’t call or text or yell out to me when we see each other at the grocery store because I will ignore you. I’m better than you…no offense.

Thanks Dee—I know relationships can be hard.
I had considered taking your sloppy seconds but then I met Kale and Broccoli.  They are both so wonderful, I can’t choose.   I’m going for the threesome!  Please don’t judge!
Posted on by Angela in Diet, Nutrition, Weight Loss 2 Comments

Meet Dee- She needs shoes!

A few years ago, I introduced you to my dear friend Dee.  She invited us on her weight loss journey and did quite a few posts regarding her story.  I just wanted to repost a few of these because:

1.  I miss Dee!!

2.  I always love her posts and admire how real and down to earth she is!  Hope you enjoy them as well.

Dee is a mom!  Dee wants to lose weight.  Dee believes we need to eat healthy.  I love Dee.  She has invited us to follow her weight loss journey with her because she can’t see her feet!  Please follow her amazing posts with me!  She is inspiring!  And to Dee, thank you for admitting that you aren’t perfect and this isn’t an easy thing to do!  We should all have that much integrity.

Dee writes:

Funny how people are ashamed to share their weight. I don’t mind telling people who I weigh 190 pounds. When I’m speaking to someone and the issue of health or weight comes up, I freely share my weight…the real number. I share my age too, 49. People are sometimes surprised that I’m 49, but no one has ever reacted surprisingly to the 50 extra pounds. I’m guessing it’s because if they are speaking to me in person, they can see the extra pounds…mostly around my middle. I don’t like this section of me but I’ve gotten used to it. I chose this photo, taken from my chin looking down to show you what I see when I look at my shoes. Get it? No shoes. I’d like to see my shoes and have started a new goal to get there. After years and years of dieting, I am a diet expert. Most overweight people are diet experts. The trick isn’t knowing what to do, it’s doing it. If you want to jump into the journey, I would love the company. It might not always be pretty, but it will always be real.

Posted on by Angela in Diet, Guest Blog, Humor, Nutrition, Spirit, Whole Food Leave a comment

Dealing with High Triglycerides

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I’ve discovered that elevated triglycerides and fasting blood sugars have become epidemic in my practice. It’s not surprising considering all the food misinformation we have been given in the standard American diet (SAD).  I remember questioning my girl’s pediatrician about feeding them honey nut Cheerios for breakfast because they were so picky. Her answer was “have you looked at the nutrition information on the side of the Box— Cheerios are fortified with most vitamins and minerals that they need.”  WOW is all I can say–WOW.  You would think I would have known better at that point after years of medical education.  But NO –I took her word for it because that is what I was taught in med school about nutrition too.  I didn’t have any concept about the importance of vegetables and REAL FOOD on health at that point.  I’ll bet you have been in the same boat as well. We simply haven’t been taught the correct information.

 

Why are triglycerides important?  I thought LDL was the BAD cholesterol–

Triglycerides block insulin– that can elevate the blood sugar and lead to weight gain

High triglycerides can cause pancreatitis and be toxic to the pancreatic cells that make insulin–this can add up over time–

Here is where the LDL is affected— more triglycerides will interact with lipoproteins and cause the LDL to be smaller particles which are more likely to cause heart attacks —

So overall –the higher your triglycerides are –you are at higher risk for cardiovascular disease.

What do I want my triglyceride levels to be?

The labs say that 150mg/dl is the cutoff for high triglycerides—however the levels really need to be below 60mg/dl to help decrease the size of the LDL particles.

How do I lower my triglycerides?

  1.  Supplement with omega 3 fatty acids— I recommend 3000mg of fish oil daily.  The EPA and DHA of the fish oil help remove the (chylomicrons and VLDL) triglycerides after a meal.  I personally love the brand BLUE ICE–fermented cod liver oil.  It sounds gross but it really isn’t a large pill and doesn’t cause fish burps (you can put it in the freezer if you get the dreaded burps).
  2. Have a healthy gut flora—yup– those probiotic foods play a role here too.  You need good healthy fiber to feed those good gut microorganisms because they help reduce lipid and insulin levels.
  3. Eliminate GRAIN and SUGAR:  Yep— sorry but these elevate your sugars and cause insulin resistance — this includes alcohol/carbs —I’m sorry — I know it isn’t fun. 
  4. Intermittent fasting —this can help as well — try to go a full 12-15 hours without eating (yes- you can still drink water/coffee/tea etc–just don’t add sugar)
  5. Don’t cut back on Good Fats —these include avocado, nuts, seeds, coconut oil, and olive oil.

Posted on by Angela in disease, Nutrition Leave a comment

So this happened—

Maybe the full moon is making me crazy or I’m flat-out insane and haven’t come to full self-realization because tonight’s Kroger excursion resulted in $120 worth of legitimate poison for my children.  No different from injecting them with heroin, I literally bought so many processed/carb/sugar-laden foods I could have put a diabetic into a coma.  I’m definitely not headed for mother of the year.   Sidney(16) has already decided that I could possibly be one of the dumbest humans on Earth and am destined to ruin her life–so what did I really have to lose by buying her exactly what she wanted? It was a massive parenting fail — similar to that newborn cat-like scream she belted as she almost tumbled to the floor one of those first nights home from the hospital at 2 am.    No – that never happened!

I have come up with 3 reasons for my temporary insanity :

  1.  I’ve spent so much time preaching to patients and trying to work on my own diet that I have nothing left to give to my own family (geez that doesn’t sound like good judgement and reasoning)
  2.  I just don’t give a shit anymore!
  3. Or — I am so busy running between work, Emma’s softball practice, Sid’s band practice, and the usual laundry/cleaning etc– that I’m completely spent.   DING DING DING

Yep –I didn’t meal plan this weekend.  I caved into convenience when I got the text from Sidney complaining that we had NOOOOO FOOD in the house.  She wanted:

Wheat Thins

Goldfish Crackers

Tostitos with Nacho cheese and Salsa

Lucky Charms

String Cheese

Coke

Frozen Pizza

Pringles (cheddar cheese flavor)

Yep –I bought every single one of those GMO-laden processed foods and will serve them to the most important people in my life just to get that “good mom” card.   I feel terrible.  I won’t eat them but how can I serve them to my girls with a clear conscious?  I won’t –but I will this guilty and remorseful moment remind myself  that even though I preach healthy eating 24/7 like I am authentic–I’m not!  I’m no different from you (probably way worse).  This leads me to my brainstormed solution that I just came up with —–Meal prep —

This is my plan for next week —

Breakfast— it’s a play on the Panera egg white/avocado/spinach sandwich –sans the bread since I’m gluten-free IMG_4759

Lunch – I will pack some PB/J for Emma on gluten-free bread (she doesn’t know) along with fruit and some nuts or seeds —-with water or all natural fruit juice.

Dinner– some organic pastured chicken/wild caught fish/ or grass-fed meat with 2-3 veggies.

That’s about as good as it gets right now for our family.  I’m not a blogger that does bento box style vegan lunches for the kids –I wish I was more like that  pinterest savvy, Food Network Giada look-alike mom—- but that’s not me — or you I am guessing.

It’s baby steps –right?

In the comments below—let me know your tips to getting healthy meals on the table?  I’ll take any advice you have–

Or better yet, share the epic fails you have made because we are all in this together!

Posted on by Angela in Body, Family, Nutrition, Whole Food 8 Comments