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
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
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
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
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
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
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
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
I’m constantly asked, “What diet are you endorsing? Vegan, Vegetarian, Adkins, Southbeach, Paleo etc” I’m not actually endorsing any one diet per say. My philosophy includes eating more whole foods! It’s not actually any specific diet. As we know, the whole dieting paradigm is flawed. We have to make lifestyle changes in order to get healthy in the mind, body, and spirit realm. Although, all the different types of diet schemes have their benefits. I believe that we make choices every time we put something into our bodies, including food, drink, products and especially thoughts. When we think negatively, our minds allow us to make poor choices. The main take away point at this part of my nutrition learning curve is to cut out processed foods. Eat clean and pure. But also, think clean and pure. Eliminate toxic people and emotions from your life. To quote Wiz Khalifa “If you believe you can do it, then you can do it. I don’t follow no cliché, I live to be that way. I don’t try to be different, I try to be me and people think that’s different.” Denise Minger sums up a big difference between the Paleo diet and the Vegan/Vegetarian diet differences in this excerpt from the Real Food Summit this last week. It may help explain some differences of thought. Just more food for thought.
There are several brand name diets I’ve tried: Atkins, South Beach, Ultimate Weight Loss Solution, Weight Watchers, Pink…also low calorie, low-fat, vegan. With the exception of the Atkins Diet which I think should be more aptly called the “Fast Track to Coronary Disease” diet, all of the diets I’ve tried have some things in common that are really very logical. If you throw them all into a concentric circle chart, you’ll see that they all focus on this: vegetables, fruits, whole grains, legumes and water. If you’ve had a chance to watch “Forks Over Knives”, you know the shocking statistics on how eating a plant-based diet can help to reverse cancer, type two diabetes and hypertension.
In this documentary, the thing I found most interesting is a chart that shows three diagrams of the stomach. In three different scenarios, you can see what eating 500 calories of plant-based foods does to fill the stomach and to trigger receptors to let your brain know you’re full, compared to eating animal and dairy products that are calorie-rich but nutrition dense. That’s really what it’s all about. The reason that fruits and veggies are the superheros of the nutrition world is that they are jam-packed with vitamins, minerals, plant proteins, complex carbs, good fats, antioxidants…all with relatively low-calorie counts. Just for fun, I decided to see what a person could eat in one day for 1200 calories — the same number of calories as a McDonald’s Big Mac, fries and a coke. (Did you catch that? ONE lunch at McDonald’s is the equivalent of a full day’s worth of calories). Here is what you could do with 1200 calories instead:
breakfast: 1 C rice milk, 1 C strawberries, 1 banana
lunch: 4 oz. chicken, 1 C long grain brown rice, 1/2 C black beans, 4 T salsa
snacks: 1 C apple, 1/2 oz. almonds, 4 oz. yogurt
dinner: 4 oz. salmon, 1/2 sweet potato, 12 romaine leaves, 2 T salad dressing