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

Gluten Free Zucchini Bread

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

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

cholesterol lowering supplements

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

Natural tips to lower cholesterol

Like some of you —I have an icky family history of high cholesterol and I’m not a huge fan of taking any medication if you can do natural / dietary changes to remedy the problem.  So when checked my cholesterol for my IU HEALTHY RESULTS test last week —I realized that I have slipped up some in the past few months.  I’m going to get back to the basics and practice what I preach.  Here are a few tips that might help you out.

First—the inflammation in your arteries is what is causing your high cholesterol — this inflammation causes the liver to make cholesterol to patch that inflammation in those damaged vessels.  So really– high cholesterol is a symptom of an inflammatory diet.

We must remove the DANGER foods from our diet for any of these natural tips to help.  I would remove sugar (sorry:( ) along with conventional grains like cereal/flour and wheat products.  Also, this is a bad time to talk about this one but excess alcohol and caffeine are inflammatory also.

Take healthy / high quality supplements.  I have almost everyone add a quality fish oil to their diet to help bring triglycerides down—here is my fish oil supplement that I love (I have been out for over 6 weeks now and apparently my numbers have suffered)

—about 2000mg to 3000mg should work.  Remember that you can put them in the freezer to prevent the dreaded “fish burp”–but, don’t forget to take them if you put them in there.  Eating high quality wild caught fish like salmon, mackerel and tuna will give you tons of the good Omega 3’s.   I try to eat these at least 2-3 times a week.  Grass fed beef/venison can give you those as well.  Don’t forget about organic eggs.

Eat soluble fiber like chia seeds, berries and green leafy veggies— you can add all these to a morning smoothie

Eat healthy herbs —-in particular rosemary, basil, and turmeric (the yellow spice often used in curries and mustard) are excellent and cutting down chronic inflammation.

Use olive oil (extra virgin) which will naturally raise HDL (good cholesterol) —- 1-2 Tbs daily will help

Don’t forget to MOVE —20 min of exercise just 3 times a week will help.

I hope everyone enjoys this wonderful holiday season and let’s keep these tips in mind for setting our resolutions.ddae810b0e2969a9099c238d6aeac02a

Posted on by Angela in Diet, Nutrition 1 Comment