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

Healing the Gut with Bone Broth

What is bone broth? What the @&*$ is bone broth and why is everyone talking about it and its medicinal benefits.  First, bone broth is simply stock!  Chicken or beef bones are usually used although you can use venison/lamb/pig etc.  Read more

Breastfeeding Tips

  Here's a different topic for today regarding breastfeeding!  We all know how important the gut microbiome is and breastfeeding is a natural, inexpensive way to help your baby's gut get all those good bacteria!  Natalie Michele the author of Read more

Avoid these banned foods

Are you eating food that's already banned in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your 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

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Smoothie Posse Shopping List

Ok guys—we have 3 days to start preparing menus for the Smoothie Fest–Here is a basic shopping list created by Amy our Smoothie Posse Queen—-Start composing your lists and I will be reposting juicing information as well although you don’t have to juice for this.  I am planning on using my Ninja and I know Amy used her Nutribullet.

 

Liquid bases

unsweetened soy milk (GMO free) unsweetened oat milk unsweetened yogurt- greek or soy green tea- decaf or regular pomegranate juice

Frozen produce

mango, all types of berries, pineapple, kiwi, cranberries

Fresh produce

fresh fruit- bananas (cut them up and freeze them), pomegranite greens- spinach, kale, and/or beet (this will turn your pee red)
pumpkin (or use canned but fresh is better)
fresh ginger root

Pantry

chia seeds
hemp seeds
unsweetened shredded coconut
nut butter(s)- peanut, almond, and/or cashew. shoot for unsweetened pumpkin (or use fresh)–we determined last week that fresh is better!

Spices and things

turmeric, cinnamon, nutmeg, cardamom, unsweetened cocoa powder, vanilla bean if you want to be fancy. None of these are necessary.

 

Game on guys!!! Let’s do this Marines!

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Smoothie Posse Pre-Holiday Smoothiefest

 

Meet Amy—Smoothie Posse Queen

“The Smoothie Posse Pre-Holiday Smoothiefest”  is about to begin!  Sorry for the short notice but there is no better time than now. All Angela MD Wellness Warriors are invited to join our challenge to replace up to 3 meals daily with a healthy whole food smoothies for a week to ten days—or as long as you can take it.    More to come tomorrow as we post our recipes and shopping lists for next week’s endeavor –My friend Amy posted this challenge on Facebook  last week and she had 27 people on board to start out the holiday season eating and drinking wholesome fruits and veggies!   We go into the holidays guiltless with a healthy mindset completely compensated and prepped for any overindulgence we may face.  We will face it without shame after restoring our bodies with real nutrition.   We will share all the bitchy withdrawal symptoms we may experience so be prepared –this S*#T is REAL!    You don’t have to own a juicer, blender or fancy kitchen utensils to participate.  We have accounted for all that.  My dear friend Amy and I have reconnected on Facebook since high school–she was an amazing cross-country athlete and I was a nerdy dork.  She then went on to study exercise physiology at the University of Texas and become a personal trainer and running coach.  I went on to medical school learning how to treat sick people instead of preventing disease with nutrition and wellness.    As my daughter Ciara shared after her high school senior retreat,  “I absolutely loved hearing everyone’s story and am sad that there were so many people in high school I should have tried to get to know better!”  Did I remind you that this child is wise beyond her years?  Don’t get too excited since she still doesn’t know how to change a toilet paper roll at age 19.  It is sad that Amy and I didn’t spend more time together back then considering we share so many beliefs. This is one time  I am grateful to Facebook for helping me reconnect.  So game on people–tomorrow I will be posting menus and plans–the whole point is to try to eat real food for as long as we can!  We are doing smoothies,  juices, and whole foods only!  Please join in gang —you can do 1 day at a time without commitment.  I will be posting shopping lists and recipes that we tried over this past week tomorrow for anyone willing to give this a try!

 

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Are you up for a challenge?

How about a pre holiday challenge–Screw waiting for the new year to make resolutions–Let’s hit the new year on the ground running.  This is why our wellness patients decided to start the Biggest Loser contest on November 1st.  They wanted to attack those holiday parties feeling healthy and fit.  Not only are we all going to look and feel better for those parties, we aren’t going to feel guilty if we fall off the wagon and overindulged because we are already doing the work!  Congrats to most wellness participants whom have already lost 2-3 pounds before we even hit the month of December!  Besides, the only reason we are even using the scales is to determine a grand prize winner.  Everyone comes out a winner despite how much they lose because this isn’t about pounds.  This is about nourishing our minds, bodies, and souls with REAL FOOD!  I am going to be telling you this week about a program we are excited to start.  A few of us are testing the waters this week so we can determine what kind of resources and information will be most helpful to you!  Stay tuned for more information and SPOILER alert:  It may involve smoothies!

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Alexander and the terrible,horrible,no good,really bad day!

So I had a bad day!  The chips are open in the break room and the drug rep just brought frozen yogurt—-I want to eat all of it!  Then, I want to go to Taco Bell on the way home and get nachos; topping it off with a candy bar.  My salad with garbanzo beans, tomatoes, cucumbers, and olives just doesn’t cut it!  I’m sitting here thinking this when it dawned on me—I’m not hungry!  I don’t want to eat, I want to cry!  I am making a catastrophe out of all the things in my life that I have no control over.   I’ve taken one small piece of bad news and turned into the apocalypse within minutes.  The downward spiral of thoughts in my head has overwhelmed the senses of my body.  There are things in my life and world that are out of my control:  they make me anxious and paranoid.  I can’t accept these things I cannot change.  But, do I have a choice?  Not really.  I can accept them or abuse my body pretending that I can change things.  Ultimately, the only thing I change is myself for the worse if I make that choice.  How self-defeating is that?  So I’m going to turn on some sad music –CRY– and then take a deep breath and make the most of what I’m grateful for today.  Today has been awful, but tomorrow will be better!   If Alexander moves to Australia—I’m going with him.

Posted on by Angela in Body, Call to action, Family, Spirit 2 Comments

Fall Exercising

A big thanks to Kevin Deeth for another great exercise post!

Transitioning Your Workout Routine From Summer To Fall

This week’s post was written by guest blogger Jim Rollince who’s fitness and nutritional goals parallel my own. He is the head of the creative writing department at gymsource.com and I want to thank him for his time.

Now that the warmer weather is coming to an end, many people are confused about their workout routines.  You might have spent your entire summer swimming laps in the pool or using treadmills in an air conditioned gym just to stay cool.  With the weather changing to a cooler temperature, many exercise fanatics are finding it difficult to transition.  Believe it or not, autumn is one of the best seasons to workout.  There are quite a few benefits to exercising in this season and there are also a lot of different workouts that you can do to take advantage of the changing temps.

One of the major benefits about working out in the fall is that the temperatures outside are a lot more tolerable.  If you enjoy running or walking but have been forced to use home gym equipment because of hot temperatures, now is your time to get out into the fresh air and enjoy your exercise in a new environment.  Switching your environment when working out is essential for staying on track.  People, in general, tend to get very bored rather quickly.  This can be a recipe for disaster if you are trying to establish a steady and solid workout routine.

Another benefit for working out in the fall is that you will find it easier and more enjoyable to workout.  Just imagine yourself taking your daily hour walk, but this time you are walking in a beautiful park that is laden with autumn leaves.  The weather is cool, but you have your warm sweater on to keep you cozy.  This whole scenario will make you hungry to exercise and it will make your at-home treadmill seem boring and useless.  One way to really enjoy the fresh, crisp new weather is to take a gorgeous nature hike.  Find a hiking trail near your home and dedicate a full day to enjoying its beauty.  You will really be able to see the changes of the season when taking a hike.

Autumn really allows you to enjoy your exercise regimen more so than any other season.  If the weather outside is getting a little too chilly for your liking, do not hesitate to use treadmills, ellipticals or other equipment at home.  Instead of using an air conditioner, conserve energy by opening up some windows and smelling that delicious autumn air.  Fall is a great time to also explore your town or city.  The temperatures are just right for walking or jogging a local park or simply taking a walk down your road.  Looking at all of the fall decorations and holiday decor will also help to make your workout a little more interesting.

In general, you should take advantage of the changing season and make sure to change your workout routine with it.  Get some comfy and heavy workout clothes and do your exercises outside as opposed to staying cooped-up in the house.  You will find that you are actually looking forward to the fall weather and not missing summer all that much.

My Take

I think Jim makes a compelling argument for training in the fall. My experience in the fitness industry has shown that people tend to work out the hardest and most dilegentely from January to April due to New Years resolutions and preparing for beach season. My thoughts are with new seasons should come new challenges and goals. Personally, I intend to use the fall to try to put on a few pounds of healthy muscle. Setting fitness goals and tracking progress will help you to stick with a routine and ensure you don’t ruin everything you worked for in the spring and summer.

The main section of this article that resonated with me was the exercise outside portion. I have made it a weekend staple to wake up early on Saturday mornings and go for a run with a few friends on our football Saturdays. Running around campus and dodging the early tailgaters makes for great scenery and can turn a 30 minute grind into a 15 minute leisurely jog. So, my challenge to readers is find your own “Saturday morning run” that you actually enjoy and make it a routine.

 

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

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

Need I Say More?

 

 

Posted on by Angela in Nutrition, Spirit, Whole Food Leave a comment

Olympic Superteens 2012

Thank you to Theresa Mazza for yet another inspiring post!

Theresa writes:

The London Olympic games have given the world an excuse to pay close attention to some very exceptional teens! As we cheer on our spectacular teen athletes, you can almost feel the hope and inspiration radiating from the television screen. It has been a refreshing pause reminding us of the potential that lies within every teen.

As I’ve watched the games and read the stories of these athletes, I can’t help but wonder, what is it about these particular teens that gives them the capability of competing and representing their country on the world’s biggest platform?

We might be tempted to answer with the obvious things – talent, opportunity, and discipline. But what if, what if the combination of things that make these teens exceptional is not only about what they have, but also what they lack…

__excessive social lives. “Missy [Franklin] will still have a curfew and still have to do her homework,” her mother reported. – The Boston Globe

__a me, me, me attitude. Gabby Douglas, who left her family in Virginia Beach when she was 14 to train in Iowa, said she wants to be a role model for minorities. – New York Times

__time to obsess about the opposite sex. Several proposals for dates have come in, but Douglas never has had a boyfriend and Hawkins wants to keep it that way for now. –New York Times

__unhealthy desire for attention. Newspapers report that when Gabby Douglas’s car was run down by a fan wanting her autograph, it took her by surprise. She didn’t know what was happening or why, then she thought, Oh that’s right, I’m a gold medalist. – New York Times

___entitlement.These hard working champions put their pants on one leg at a time, except once their pants are on, they win gold medals. 15 yr old gold medalist Katie Ledecky’s is quoted as saying, “I didn’t really expect gold, but I’ll take it” – Sports Illustrated

__uninvolved parents. Missy Franklin’s parents go everywhere with her. The clips of Missy as a young child that have been played during the broadcast of the Olympic games reveal very involved parenting. They were celebrating their daughter long before these Olympic games.

As people committed to loving teens, we may never play a part in training an Olympic gold medalist, but we certainly can help raise teens who lack in all the right places.

I’d love to read your comments and don’t forget to subscribe via RSS or email!

http://www.theresamazza.com
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Take Charge Day!

Let’s do this Marines!  We are superheros!

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

Healthcare Reform

Thanks to the Forks Over Knives crew for summing this up so concisely!

 

The United States Supreme Court’s decision last week on health care reform brought the subject back into the spotlight. We released the below statement through social media, which was shared by thousands.

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

Nutrition Bars

This post is for all those out there under the misconception that power bars, muscle milk, protein drinks and things disguised as healthy are actually good for you.  I have patient’s tell me all the time that they are eating healthy and when I ask them to actually  write down what they are eating it scares the crap out of me!     Typical patient–no breakfast, slimfast for lunch, and a healthy choice frozen dinner all accompanied with a “diet” cola.  Then they wonder why they aren’t losing weight.  Well, maybe if they were getting one ounce of nutrition out of any of those products, they would be.  It’s not their fault–it’s the physician’s fault!  We aren’t educating them on nutrition.  Most physician’s don’t know jack about nutrition because we aren’t educated on it either.  It’s time to think outside the box and stop drowning patients with pills for diseases they don’t need to have!

Thank you Kevin Deeth for doing your homework and sharing!   A+

Here is his post from his great website http://kevindeeth.wordpress.com/

 The Truth About Nutrition Bars

In a recent study published by consumerlabs.com 30 nutrition bars were broken down/analyzed and over 60% of the bars failed to meet labeling claims! What is really in your “health or nutrition bar”?

Thank you to Rachel for the suggestion on this topic.

Meal replacement bars, snack bars, weight loss bars, energy bars, and protein bars are a convenient and easy way for people to get a quick snack or meal when they are on the go. The problem is that 99% of the products out there are loaded with carbs and sugars that spike insulin levels and promote fat storage. Despite the hidden ingredients and artificial additives, marketing gurus have duped consumers into thinking that these “nutrition bars” are an excellent source of vitamins and minerals when in reality this is far from the truth. The FDA claims that it currently does not have any formal guidelines for nutrition bars or the labeling on nutrition bars.

The Breakdown

“Protein Bar” is an extremely deceptive term.  Most bars contain more carbs than protein. The consumer labs study found that a typical bar is made up of

  • 49% of calories from carbohydrates (mostly from sugars)
  • 29% of calories from protein
  • 22% of calories from fat
What To Stay Away From 
 
Clif Bars
 
 
The concern here is the 45 grams of carbs and 21 grams of sugar (for comparison a snickers bar has 35 grams of carbs and 28 sugars). If you are not an endurance athlete than that amount of carbs in the form of a small snack is way to high. Ever notice how the Clif Bar rapper conveniently covers the ingredient list. Here is why. With over 30 ingredients, it is hard to decipher what exactly the bar is made up of.  Organic rice syrup, evaporated cane juice, organic evaporated can juice, organic date paste, are all fancy names for sugar that make up this so-called “nutrition bar”. While ingredients like evaporated cane juice are not as detrimental to refined sugar, it is close enough.
 
The Take Away– Stay away from Clif bars
 
 
Atkins Advantage Bar
 
 
With Atkins Advantage you get more bang for you buck because the lower carb and sugar levels. You also get a solid 15 grams of protein with only 210 calories. The unfortunate part is the saturated fat and ingredients. With over 50 ingredients, there are several hidden land mines such as glycerin, sucralose, cellulose, artificial flavors, which are all code names for SUGARS!
 
The take away- Eat only if there is no whole/unprocessed foods available like fruit or nuts.
 
 
Nature Valley Bar
 
I commend General Mills for their bold and forthright honesty. They are not trying to hide anything. The second ingredient is SUGAR! With high levels of carbohydrates and sugar, nature valley bars have nothing “natural” about them. High fructose corn syrup and brown sugar syrup are two ingredients that have single handily added to the obesity problems in the US.
 
The take away- Don’t even think about it
 
 
Power Bars
 
This label is also very informative as it provides the disclaimer that the FDA has no regulation over these “health bars”. With 45 carbs,  27 grams of sugar, ingredients such as evaporated cane juice, glucose syrup, and fructose, a power bar is basically a glorified candy bar. At least they have less than 30 ingredients as opposed to some of the other examples listed right?
 
The take away- If you are going to have something with the nutritional equivalent of a candy bar why not actually have a candy bar that tastes great? Opt for a snickers or twix instead.
 
 
Why so much sugar?

In their early development, nutrition bars were bland and primarily eaten by fitness enthusiasts. However, the bars underwent a transformation to appeal to general consumers. The bland, stiff, and protein packed bars didn’t necessarily appeal to the general population. To compensate, manufacturers made their products more flavorful by adding corn syrup, sugar, sugar alcohols, artificial sweeteners, artificial flavors, colors and hydrogenated oils, which are all bad for your health.

What To Eat Instead

Kind Bar

Definitely the best nutrition bar out there. The calorie, carbohydrate, protein, and sugar content is a well-balanced mixture that can provide an adequate snack  in between meals. What I love about these bars is the simplicity of the ingredients and the natural additives. Unlike the rest of the bars, you don’t see a list of 30 ingredients with names that are too long to pronounce.

The take away– A good snack that offers a variety from eating nuts or dried fruits by themselves or with trail mix.

Conclusion

As a general guideline, the less ingredients the better. Eating something in its most natural state is always your best bet. The best example I can think of is a product like peanut butter. When buying peanut butter look for one ingredient, PEANUTS! Avoid products with ingredients other than peanuts like what you see in most commercial products.  For example, Jif regular peanut butter’s list of ingredients includes peanuts, salt, sugar, fully hydrogenated vegetable oils, and diglycerides. I never encourage people to eat anything processed like nutrition bars but I understand there or some times when nothing else is available. If that is the case, choose something like a KIND Bar where there are only a few ingredients or prepare ahead and always carry around some nuts and fruits.

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

From South Bend,

Kevin

kdeeth21@gmail.com

Posted on by Angela in Body, Call to action, Diet, Exercise, Guest Blog, Nutrition, Weight Loss, Whole Food Leave a comment