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

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

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

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

Diet

Gluten-free on the run!

Superhero Sandy has been so kind to share more of her journey with us!!! My kudos go out to her for sticking to this journey!! It certainly isn’t easy!  Of note–she is already feeling better!!!  She has more energy and that is amazing!

Sandy shares:

“I think it’s time for a gluten-free update now. Lots has been happening around here lately, but through it all I’ve managed to stick to my new eating style. Sometimes when I’m lazy that means a piece of watermelon and a cheese stick for dinner, but most of the time I’m inspired enough to cook something decent. Those King Arthur muffins I made last night, and added blueberries to, were fabulous, and I’ve put most of them in the freezer for a quick breakfast bread or a snack of some kind. Given my experiences of the past week or so, I think I’ll be very happy to have them. I hope to figure out some more stuff I can have on hand to grab and go. A piece of fruit is great for that sort of thing, but sometimes you gotta have something “stick to your ribs” to go with it.

The hardest thing is being out running errands or keeping appointments and thinking “what do I do for lunch?” Last week, there were two full days when I drove an hour to attend awards day with my grandkids, hung out with them, took them to lunch, and then drove another hour to get home again. Under those circumstances it’s easy to stay on the gluten-free part of eating, but it’s harder to eat several small meals a day and keep your metabolism perking along at full speed. I didn’t manage that part so well. I took each kid to O’Charley’s for lunch, and I somehow managed to resist their dinner rolls while eating a salad with grilled chicken one day and some cedar-planked salmon the next. And broccoli. Not bad. But getting up early and rushing out to a 9 a.m. school program meant I had a gluten-free toaster pastry for breakfast one day and a banana the next and then nothing until the big lunch. And then nothing until I got home. Not good. But still gluten-free.

I don’t crave fast food so much as I crave the fast food experience. “Give me one of those, two of these,” and you pay and go sit down or drive off and eat it. Eating in a white tablecloth restaurant is simple. They serve salads and vegetables and meat, so all you have to avoid is the bread mostly and anything breaded and fried. And dessert.

Usually in the middle of the day, I’m not looking for a restaurant meal though. I’m looking for something fast, easy, and filling. I’ve found that I can stop at Panda Express and order steamed brown rice, some mixed vegetables and whatever I see that isn’t coated in breading and sweet sour sauce. They do have some teriyaki pork or chicken that is just meat with sauce that you apply yourself, so I think that’s pretty safe with the brown rice. You have to look for it though, and you have to ask for the steamed brown rice. In the one I go to most often, I find the teriyaki near the end of the line, where they keep the egg rolls and crab rangoon.

I’m also told that you can find good things at Mexican restaurants, particularly Chipotle Grill and Qdoba. I haven’t tried either of those yet though. I’ll study the menu online and see what they have. Speaking of Mexican, one of my lunch favorites around the house is one of those little individual packets of Wholly Guacamole, some pico de gallo from the produce department, and a little sour cream all piled together in a bowl with some Mission corn chips, which are gluten-free.

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

“Fat, sick, and nearly dead”

 

Watch this trailer, It really defines what is causing disease in our country.  If you get inspired to start juicing, there is a great website that gives you some of the basics on buying a juicer and how to start combining and flavoring fruits and vegetables.  You can purchase your own copy of Joe Cross’s documentary HERE

You can also pick up an excellent Juicer Buying Guide HERE

Posted on by Angela in Body, Diet, Exercise, Nutrition, Whole Food 4 Comments

Hungry for Change

Hey guys!  Now is the second chance for all of you that didn’t get the opportunity to watch the full length documentary “Hungry for Change.”    If you are one of my current patients, you probably  being forced you to view the trailer to this film at your last physical. Then I inundated you with big stacks of healthy eating handouts and sent you on your way.  Well, a some of you opted to not Deep Six the stuff and actually read it.  Many have lost weight and gotten off of their chronic medicines!  Hooray!   This film exposes the hidden additives that are found in our food supply today.  It also features Jamie Oliver, aka The Naked Chef from Food Network, exposing the amount of sugar found in kid’s school milk.  It is definitely worth watching once and sharing with your family.  Even your kids should watch it.  It may subliminally implant the idea of being conscious of what is being put in and on your body.  Lord knows they probably aren’t going to listen to their parents any more than my family listens to me when I evangelize to them ad nauseam.  Think–this film may just save your life or someone’s close to you.

Click HERE  to purchase your own copy of the DVD.  Share with friends and family.  It is a powerful way to get the word out.  We all need to know this stuff.  It’s life saving46021227412386600_jVpk6Tc3_b

 

 

Here is the trailer

 

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

You are what you eat!

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

Plantain Tortillas

So I have been doing the Paleo diet successfully,  but have struggled with eliminating corn and wheat tortillas for wraps!  I have been searching for an alternative other than just using lettuce.  I stumbled upon this recipe and am planning to try it out this week —-I’ll keep you posted on the outcome.  You may remember what plantains are from the infamous episode of “Little Bill”–Season 4, episode 2—Little Bill learns about trying new foods!!!  Maybe we could all use a lesson in that!!!  YES—it is gluten-free!

 

Plantain Tortillas

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3 large or 4 small yellow plantains, about 2-2.5 pounds

2 egg whites

3 tablespoons coconut oil, melted

1 teaspoon lime juice
1/2 teaspoon salt

  1. Preheat your oven to 350.
  2. Peel and chop your plantains and place in a food processor.
  3. Puree until somewhat pureed, and then add the melted coconut oil or lard, egg whites, salt and lime juice.
  4. Puree until smooth.
  5. Drop about 2 tablespoons at a time onto a baking sheet lined with a lightly greased sheet of parchment paper
  6. Smooth into a circle with the bottom of a ladle, getting as thin as possible
  7. Bake for 15 minutes, until dry to the touch, and just starting to brown on the edges.

 

For more great recipes using plantains—like a great one for grilled plantains:

Plátanos Maduros a la Parrilla

visit http://www.epicurious.com

 

Posted on by Angela in Body, Diet, Whole Food Leave a comment

STAY THE COURSE

Recently, I have been teaming with some co-workers for a series of one-month challenges to lose 10 pounds a month. At the end of the first month, one person lost 12 pounds, which is fantastic. The rest of us did well but then gained some of the weight back toward the end of the month. I have to admit it was discouraging to lose 9 pounds then gain back 5. I can tell why I did well, and then went backward. I stayed very strong for the first three weeks, counted calories and felt encouraged. At the three-week mark a couple of things happened. 1) I let my guard down. By reaching a good weight and feeling motivated I thought to myself “this is easy, I don’t have to keep working so hard.” I lied. Although it was pretty easy to follow the program, I DID need to keep at it. 2) I caught a cold and got off track. With a sore throat and feverish feeling, I gave into cravings for salty snacks, comfort foods like mashed potatoes, and ice cream. 3) I slacked on tracking. My daytime routine stayed pretty consistent but by the end of the night I got lazy in recording my calories. Writing it all down is very important.

Anyway, the point is that as long as you are moving in the right direction and don’t give up, applaud yourself. The only way to fail is to quit!

 

 Thank you Dee–we all need a little cheerleading every now and again!  Don’t quit!!!  Guilt and self-punishment aren’t options and tomorrow is always a new day!  We all need some lessons on being our own best cheerleader–not enemy!  Keep on keeping on my friend.
For more great advice from Dee visit her SITE
Have a great weekend!!!!!
Posted on by Angela in Body, Diet, Weight Loss Leave a comment

“One bead at a time”

I frequently ponder inequality in the world.  It bothers me that I’m not working harder to change it.   Somebody’s baby’s going hungry while we are still eating out.  I understand consequence for negative choices but I can’t rationalize being born into despair.  Recently, a patient of mine traveled to Haiti on a mission trip.  She shared some interesting stories…

“The Haitian village that we worked in was a very close-knit community.  Women are the primary caretakers of the children and most of what they know is passed down from the older women of the village.  Unfortunately, this includes a ton of what we would call “old wives’ tales”.  Because of the lack of financial resources, women must breastfeed.  They simply cannot afford to buy formula.  However, young mothers will often be influenced by older women that their milk is “bad”.  They believe if a mother cries a lot (due to postpartum depression) while she is nursing her baby, that the tears will create a vacuum that literally sucks her milk up into her head where her brain will then poison the milk when it travels back to her breasts.  Young mothers, not wanting to poison their babies with breast milk, will sometimes feed them a watered-down inadequate supply of formula leading to malnutrition.  Or they will try to feed them baby food instead of milk when they are much too young to digest it well which leads to diarrhea

The Haitians are in dire need of basic nutrition and health classes.  But I think it will take patience and consistent teaching over years — maybe decades — before it overcomes the old wives’ tales and superstitions they have been taught.”—–Denise

This year at Christmas, our office decided to forgo the annual secret Santa gift exchange and donate to Gleaner’s Food bank.   I was then stricken with the decision of what to give the office staff that would follow this “give back” theme.  I found a great local chapter of Amani Organization that solved my dilemma.

The Amani Children’s Foundation partners with New Life Home Trust to care for abandoned and HIV+ infants and nurses them back to health.  Since 1993, New Life Homes has rescued over 1200 infants.  OurIndianapolischapter sells beads and Kenyan market items to raise money to support these foundations.  The beads are made by Kenyan women at the Kazuri Bead Factory.  These beads are then brought to theUSand crafted into jewelry, key chains and novelty items.  100% of the proceeds go back to these hard-working Kenyan women to nourish and clothe their families.  Thanks Indy Amani for opening the local chapter in 2009.  More importantly, thank you for easing my mind when buying a gift for someone that isn’t starving.  At least it gives me a morsel of integrity.  This is my baby step to alter inequality, contributing to help feed infants hatched into desperation.

What a difference it makes!
Visit Amani’s site today and online ordering is now available!
 
Posted on by Angela in Benevolence, Call to action, Charity, Crafts, disease, Family, Mind, Spirit 1 Comment

Dee’s Race! On Your Mark!

I’m sharing Dee’s latest post.  She is building a tribe to help with accountability which is so great!.  Look forward to more posts coming once school starts.  I have great posts coming on water enhancers, sustainable farming, and autoimmune disease.

On Your Mark, Get Set

See, even in a race you get to mentally prepare for the sound of the starting gun. As much as I love food, and I mean really love food, I can’t believe how exciting it is to think about not eating food tomorrow. Of course I’ll eat, but smart choices make me feel so much better.I’ve recruited some friends to join the challenge to lose 10 pounds in August. Even though we all know a lot about what to do to be healthy and fit, there is an extra difficulty in trying to achieve this goal alone. Accountability to one another will be the key to success this month. Just get your head in the game and realize that you have a bunch of other folks going through the same exact steps. Most importantly, make sure you realize that this is ultimately about a lot more than extra weight. Getting to a healthy weight is REALLY about better health. So many illnesses can be stopped, stalled and even reversed through diet alone. Hippocrates:  “Let food be thy medicine…”The first few days are the hardest because your body will go through some change. Don’t let your brain trick you into thinking that you’ll die of starvation if you don’t eat more at night. You won’t. Get to your magic number of calories needed and then stop eating. Period.You will wake up feeling better and by the third day you will notice your tastes changing, leaning toward healthier food.

Visit Dee’s site at http://www.gettingthebestoffood.com

Posted on by Angela in Body, Exercise, Nutrition, Weight Loss Leave a comment

The Infamous Fish Oil/Prostate Cancer Study?

“Too Much Fish Oil Might Increase Cancer Risk”

Wait?  Isn’t Fish Oil Supposed to be Good for Me???

 

The Journal of the National Cancer Institute recently reported data from the selenium and vitamin E Cancer Prevention Trial (SELECT) that supported evidence that fish oil supplementation may increase the risk of prostate cancer.

Before we freak out here let’s look a little further into the data.

First, the primary goal of the SELECT study was to determine if vitamin E could be used to prevent prostate cancer.  The data concluded that patient’s taking  400 IU of Vitamin E had a 17% increased risk of prostate cancer.  The study was not designed to evaluate the role of fish oil supplementation in prostate risk.

The fish oil data was gathered because they measured plasma fatty acids (plasma phospholipids) –ironically, these levels tend to fluctuate after a meal is consumed.  A better study would measure the red blood cell concentration of fatty acids which is a better indicator of actual omega 3 consumption over the past 4-6 weeks.

The difference in data in the two groups was 0.2% which is virtually nothing.

The study did conclude that the that the patients with the highest concentration of EPA/DPA and DHA-3 fatty acids had a 71% increased risk of prostate cancer.

However, the study contained no documentation of any patient taking fish oil or even eating fish in their diet.

So how does that extrapolate out?

My suggestion is to continue to do your research, and hopefully this will stimulate more studies researching actual fish oil supplementation and diet  in correlation to disease.  My bet is that Fish Oil and Omega 3 supplementation will prove beneficial like all of the other studies.

For more science details for you nerdy types like me –please visit the following:

http://www.greenmedinfo.com/blog/how-selected-bad-study-became-big-news

So don’t trash your fish oil yet!!!  REMEMBER–if you get the “Fish Burps”–put those babies in the freezer!  And if you want a really good brand—I recommend the green pasture.com FERMENTED COD LIVER OIL (no financial investment–it’s just what I take)

Posted on by Angela in cancer, Diet, disease, Nutrition, Supplements, Whole Food Leave a comment

Wellness Clinic Props!!!

A big shout out to Donna and Steve for sharing their testimonials!!!  A huge shout out to Kathy Taylor who makes a great cheerleader and advocate to changing lifestyles!

Here is this weeks article in the IU Health Matters

 

 

Wellness clinic leads patients to healthier habits

“I’ve learned a different way of eating, and I’m enjoying more fresh fruits and vegetables,” says Donna Tipton, a patient who participates in the free wellness clinic offered by IU Health Physicians Internal Medicine at Indiana University Health West Hospital. Tipton continues,
“I feel so much better; I’ve lost inches and I’m slowly losing weight.”

The brainchild of Angela Henriksen, MD, the clinic came about because Henriksen found herself advising “diet and exercise” to her patients
year after year during their annual exams—and not seeing any positive results. “I know
how hard it is to change yourself, and

the trouble that I have doing it,” Henriksen says. She wanted a way to help patients take responsibility for their own health. A year ago, she established a program whereby all of the practices’ patients who are interested can first see their respective physicians and then meet with medical assistant Kathy Taylor on a regular basis for wellness consultation.

Today, 70 patients participate in the popular program, talking with Taylor for 15 minutes to an hour once or twice a month during office hours. Many of the patients report that
they like the accountability and encouragement the wellness clinic offers, and have gained healthier habits—resulting in being able to eliminate their diabetes medicine or losing weight. “It’s not a diet, it’s a lifestyle change,” says Tipton. “It’s about learning what your body needs and feeding it what it needs.”

The wellness and lifestyle modification tips offered not only help prevent disease, according to Henriksen, but also provide cost savings in the long run by aiding with compliance issues. Taylor uses the visits to check patients’ medications, food logs and more. She also offers ideas about local resources, such as fresh fruit and vegetable delivery services.

As for the future? Henriksen shares that she would like to like to incorporate more exercise, such as yoga, into the evolving program. It’s all part of her personal wellness concept: “The best way to change the world is to change ourselves.”

For more information, contact the office of Angela Henriksen, MD, at 317.217.2600. IU Health also offers free personal health coaching to all team members. Health coaches can help you identify ways to improve your health and/or manage your health challenges. Call 317.963.WELL.

 wellness pic
Posted on by Angela in Body, Diet, Exercise, Nutrition, Weight Loss, Whole Food Leave a comment