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

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

disease

Our Chemical Shitstorms

233d9d6a1763eac5a5d2f3df8e074914How many of us struggle with addiction?  I will be bold and say the number must be 90% or above.  I refer to addiction as anything that we can’t live without or obsess over–including tobacco, caffeine, sugar, drugs, alcohol, sex, bad relationships, negative thinking, impulsive behavior etc—I personally have kicked my diet mountain dew habit (it only took about a year) and like everyone else, I struggle daily with overcoming more unhealthy habits.  It certainly isn’t easy!   I am honored that my cohort addiction specialist, the infamous Mr. Jim Ryser, has privileged us with his own story to help us understand how diet, nutrition, thoughts, and mindset can heal addictive behaviors.

First-Here is a little background on Jim Ryser:

Jim Ryser began his music career at the tender age of 5 years old, learning to play violin to ease long hours spent in the hospital. Born with Spina Bifida Myelomeningocele and expected to live a poor quality and short life, Jim beat the odds due to a loving and caring family combined with an Irish tenacity that continues to this day.

Jim honed his musical skills during the recovery from over 50 surgeries he has had to correct problems associated with the original corrective procedure on his spinal cord when he was 9 days old.  

He played Madison Square Garden as a solo violinist when he was 9, but it was picking up the guitar at 14 that took him down the music path of rock and roll dreams.  “I played a lot of Rush and Pink Floyd, but I loved Fleetwood Mac and other more mellow rockers as well,” he says, “and I think that combined with my classical background made for some interesting stuff over the years!”

He signed his first record deal with Arista Records in 1990.  Music legend Clive Davis was heading up the label at the time and told Jim – then known as Jimmy – that he had hit songs and wanted Jim on the roster. “Same Old Look,” the first single released in 1990, reached #6 on the Billboard chart and sent he and his band on a wild summer tour with The Moody Blues, Henry Lee Summer, REO Speedwagon, and John Mellencamp.  He has played on some wonderful albums with John Mellencamp, Hall and Oates, and Tracy Chapman.  He has guested with James McMurtry, Henry Lee Summer, and Bob and Tom over the years.  

His health issues forced him to find another path; he had become addicted to his pain killers to combat the daily chronic pain associated with his spina bifida and related kidney, back, and orthopedic issues. Jim went through a pain program at the Cleveland Clinic and was able to learn new ways to deal with pain, such that he was inspired to acquire his college degree.  His addiction, however, lay hidden and by the time he graduated Indiana University Summa Cum Laude, he was on some of the same drugs that led to Michael Jackson’s demise, using up to 500 mg of IV Demerol and taking 10-20 percocet pills a day.  He hit bottom when he started drinking.  

He went back to Cleveland and got sober in the summer of 1999, which led him to his graduate degree and an internship with addiction and pain. His specialty is rare in that he knows both chronic pain and addiction personally and professionally, and this combination led him to his current position as the program manager for pain services at Indiana University Health Methodist Hosptial in Indianapolis, Indiana. He runs a pain rehabilitation program there and he also helps people with acute pain issues while further helping others who have become iatrogenically addicted.

He got back into music quite by accident, and he says, “I got into hunting with my son-in-law Troy, getting a turkey on my very first day in the woods – an hour after he got his.  I found that hunting did more for my pain management than anything else I ever did, so I spent time learning about deer hunting as well.”  This journey led him to Bill Winke, one of the best known hunter-writers in the business.  “I sent Bill a CD of my music in appreciation for the amazing work he does, and he asked if he could use some songs for his show, Midwest Whitetail.  I told him I would go one better and write some songs…Now I am the principal writer for most of Bill’s projects!

This match created a great relationship with the entire staff and lots of new songs, which then led to Jim updating his recording studio and investing in some more gear to custom design songs for Bill’s shows exclusively. These songs hatched more ideas, and a new CD was born. The new disc highlighted on this website is a culmination of Jim’s musical life, and he says, “Having many years of sobriety now, a deep love for both work and my hunting/music passion, gave me something that very few folks get – and I wasn’t even supposed to live.  I have remained on an incredible journey that makes me grateful for my pain and addiction, because they made me who I am today.”

Jim Ryser is a nationally recognized performer and speaker for both his musical and personal journey, and his expertise in managing pain for those who desire education about it.  He has spoken all over the country and has consulted with several health care systems on various ways to manage pain without the use of mood altering drugs.  

 

Here is Jim’s personal story that he chose to share with our followers that are empowering themselves to overcome disease–

 

“I wish I could say I “beat” addiction, but I can no more do that than stand on my toes unaided today.  I have myelomeningocele.  Long story short, I have damage to my spinal cord that resulted in neural connections being cut due to the original birth defect.  There ARE no connections so it is physiologically impossible for me to stand on my toes unaided!

As to my addiction, we have assumed in society that we can change unaided too; telling a drug addict not to use is the same thing as saying “Just don’t breathe!”  The addict has a compulsion to use and a craving once started that makes it impossible to stop on the basis of self-will.  There is no connection just like with the nerves!

I have been fortunate to have stopped using drugs aberrantly.  The thought process of the disease never goes away, but it can be managed.  I found that out after I got sober and gained 50 pounds.  My addiction switched seats on the titanic in many ways.  So – for me, addiction is less about substance and more about the thoughts and the spiritual malady that goes with it.  Moderation is not part of the addict’s vocabulary.  With help, however, I have been able to stay sober for the past 14 years.  I have also lost the weight and am continuing, a day at a time, to manage the unmanageable.  Having a proper diet helps keep me on task with my pain pill addiction and chronic pain because I learned in proper eating habits I might sacrifice a “feel good” with food (sugar) that results in a crash that makes me feel bad in the long run.  Today I have learned to slow down, do the RIGHT thing, and be rewarded over the long haul (and more consistent haul) with good health and overall good feeling.”

 

Please visit Jim’s website http://www.jimrysersongs.com

You may want to purchase a copy of his latest release “Lubricate my MoJo”

His next performance will be:

June 29, 2013
FREEDOM FESTIVAL!

http://greenwoodfreedomfestival.com

 

I can’t thank Jim enough for his honesty and committment to helping others in similar situations.  I have come across a few other different resources for anyone who would like to learn more on the topic.

This video by Paul Chek is helpful in learning why we become addicted to things—


It’s a bit long but helpful to anyone wanting to learn more about the etiology of addiction.

 

Also, a great resource is well-known psychiatrist’s Dr Hyla Cass’s book—

Dr Hyla Cass—Overcome Addiction, Fatigue, Anxiety, and Depression Naturally

hyla cass

Posted on by Angela in Body, Call to action, disease, Guest Blog, Nutrition, Whole Food 2 Comments

The Domino Effect

You all remember our dear real, honest, dedicated friend, Dee who has shared her weight loss/health struggles with us over the past few years.  She has done amazing and lost quite a bit of weight by making simple lifestyle changes.  Unfortunately, (like me and I am guessing everyone) life gets in the way of prioritizing our own bodies and health and we fall off the wagon.  Dee and I had an unusual circle of events this last week.  I sincerely believe they were signs from the Universe telling us not to lose site of the mission at hand.  Yesterday, Dee’s blog post read as follows——-
dominos
 
THE DOMINO EFFECT:
 
Today started with a call from my sister on my way to work. I should preface this story to say that I’ve felt isolated in my attempts to take care of my health and isolation equals failure to eat well and exercise. So at 8:20 am my little sister mentioned that her friend commented on this blog, something about someone being helped with the right message at the right time. Before looking into the message, I received another little jolt of encouragement from my friend who is also my dentist. She is a beautiful woman (inside and out) who is determined to get the best of her health through exercise. I know she has adapted a routine of walking regularly and has been successful at weight loss (congratulations Dr. M!) Before I left her office today, she instructed me to walk for 30 minutes when I get home. I like a challenge so I halfheartedly mumbled “OK”. Then when I was half out the door but still close enough to hear she said, “if you don’t you have to do double tomorrow.” And — because I had no other choice — I replied “deal!”Here’s the fun of that story. I did come home and walk two miles. Without her direction to do so, there was a zero percent chance that I would have exercised. I invited my husband to walk also, and he did. He commented that he has been wanting and needing to get back into the routine of exercising and this was just the push he had been hoping for. So some stranger in Indianapolis, who encouraged my friend Angela to remind me to keep going prompted a discussion with my dentist who challenged me to exercise which involved my husband who in turn prompted me to continue to walk the next day. What a great chain reaction. You never know who you might help or impact. Sometimes the right people are in the right place at the right time saying the right things.

Visit her site at http://www.gettingthebestoffood—she may be “still a small voice”–but, a powerful one indeed!

Thanks Dee for sharing

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

Freezing Lemons

Did you know that the lemon peel contains 5-10 more vitamins than the juice alone. Lemons are a great source of vitamin C and they help to alkalinize the body  (lower the pH–a good thing).  Lemons have been proven to help in weight loss;   improve bone health;  and have anti-depressant qualities.  Ironically, it was only a few years ago when I started learning to cook that I actually learned what lemon Zest was!

Here is a tip that I recently came across –If you buy Organic lemons–you can freeze them after a good washing and actually grate the entire lemon (peel and all) over salads or really any dish to add flavor and nutrients!

Lemons are considered excellent antimicrobials against fungal, parasitic and bacterial infections.

They are also used in cancer treatments.  Some studies actually show that they may have more benefit than actual chemotherapy  drugs.  That valuable source of  information comes from one of the largest drug manufacturers in the world.  I won’t call them out now but let’s just say that dietary nutrients are pretty good at preventing and curing disease.

So here are my lemons ready to freeze.  They are all organic and washed with vinegar to remove any possible wax or chemical residue.  And don’t forget a nifty little stainless steel grater ready for action!!!

GetAttachment.aspx

Posted on by Angela in Nutrition, Uncategorized, Whole Food 2 Comments

Crazy busy is always an excuse!

These last two weeks have been crazy busy!

I haven’t eaten right and I fed my family take-out every single night for dinner!

I even gave my kids sugar to shut them up!  (Fruit Roll Ups- no doubt)

Crazy busy is always going to get us down.   Crazy is what crazy does!  (Yes- that’s a tweetable Forrest Gump like euphemism )

However, I got back to the gym for some yoga (ouch) and Zumba (#uncoordinated white girl) and will hit the Farmer’s Market in the morning to get back on track.

Baby Steps and Forgiveness!  We are all in this together!!!mind_over_matter

Posted on by Angela in Call to action, Humor, Uncategorized 1 Comment

Now this makes me happy!

I recently got an email from one of my fabulous compliant patients.  She had an ALCAT test done to check for food sensitivities about 4 months ago and this is the testimonial/update that she has graciously allowed me to share with you.  I love when patients take responsibility for their health and really get better!!!

 

logo altered

” I have continued faithfully on my new way of eating and still feel great! I have less pain, fewer to no headaches, little to no inflammation, more energy, more mental clarity, and while I don’t believe I’ve lost any additional weight, I certainly haven’t gained any…and that is without regular exercise. 🙂

Here’s how I believe I’ve been able to be successful at staying on the plan:

– The ALCAT test proved most helpful, because I think it could take a lifetime of trial and error to figure out foods that may be hurting. The list of low, moderate, and high intolerant and list of acceptable foods are wonderful guidelines for eating in a way that helps rather than hurts. When people ask me about this, they invariably want to know what I’m no longer eating, but I must reiterate to them, that the test is the ONLY way to know for sure if a food/additive is bothering them. This highly customized view of things keeps me away from FAD/TREND diets or food systems that are based on points, counting calories, portions, etc. I think this is difficult for people to grasp, but eating foods off MY acceptable list and either abstaining or keeping to a minimum the intolerant foods helps me feel better; feel satiated, and therefore, I don’t worry about calorie counting or portions.

– When I started eating differently, I kept a journal. I think I wrote down about everything I put in my mouth for 120 days. This helped keep me on target especially with trying to eat five times during the day. I still struggle with that, but because I’ve changed the WAY I eat, I no longer worry about over-eating or consuming empty non-nutritional foods when I do feel really hungry.

– My family, friends, and co-workers have been super supportive. I’m surprised by how some of my family members will actually ask what I can eat so they are sure to have something for me when inviting me over for a meal. They’re all used to me making menu substitutions now, too, and I don’t get crazy with it. For example, yesterday I went to Applebees after church. I ordered grilled chicken with onions and mushrooms, but it also came with veggies (carrots, broccoli and squash) over red potatoes (which are a no no for me). I asked to leave off the potatoes, so they gave me extra veggies instead. YUM! I do the same thing with salads.

– And finally, realizing that I wake up more easily, have less pain, and don’t miss those cyclical headaches keeps me on track. I do NOT want to go back to feeling so terrible all the time. I’ve had a couple of headaches since being on the plan, but they have been much less severe and do not last long. I used to get headaches that lasted for days and were just brutal. I still have some pain in my hands each morning, but it’s possible that’s from years of typing/using computers. I don’t have near the pain throughout my body as I used to, and I don’t have the “heavy” feeling anymore. That one’s difficult to explain, but sometimes I just felt heavy, and I was getting depressed about it. I feel much lighter these days, literally and figuratively. :)”

food allergy

Thanks girl!!!  Love it and keep up the good work!  Thanks for sharing as you are an inspiration to other patients.  Please contact me or Michelle 317-217-2626 if you are interested in ordering an ALCAT test for yourself —there is more information on the ALCAT page of the blog.425352_10150688992766282_2072045193_n

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

Veganville!

Fellow struggle bus victims—-

The daylight savings time change and the dreary weather has led to a slow Monday for me.  I am guessing that many of you are feeling the mullygrubs as well.  I’m sick of waiting for winter to finally break allowing those bright spring undertones to freshen our moods!  In effort to keep things lighthearted today–I have to share my man crush Justin Timberlake’s performance on Saturday Night Live this weekend.  Love it!

However, I felt compelled to share this real life testimonial with you all for anyone who watched the inspiring Dr. Terry Wahl’s TED talk last week.  The more research I do, the more patient testimonials I find.  This 7 minute video is by a young gal with relapsing/remitting multiple sclerosis.  She shares her progress on her blog and in this you tube video.  Eat those veggies!  And bring it on down to VEGANVILLE!

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

Calcium Supplements—are they for the cows?

The easiest way to get your calcium!
EAT IT!

 

I am reposting this oldie but goodie with all of the questions I have gotten this last week on calcium supplements and some of the new information that has been released regarding their use.  I really feel like we should be getting our calcium from food.  Primarily=plant based food considering some of the dangers of milk and soy in today’s food supply.  Here are some of the best plant based sources of calcium.

 

Enjoy the best way to get your calcium–through your food.  Yes friends, Citracal with D is a good supplement but there really isn’t any reason why we need to take an additional manufactured supplement when there are so many great foods that contain plenty of calcium.  Edamame, oranges, beans, and kale all have great amounts of calcium and you get the benefit of all the other nutrients and antioxidants!  Remember those free radical cancer fighters?  Eat your veggies people!  Eat your veggies!

The following is from http://www.healthaliciousness.com

#1: Collard Greens (Cooked)

Calcium per 100g serving Calcium in 1 Cup Chopped
210mg 357mg
21% DV 36% DV

Click to see complete nutrition facts || More about Collard Greens

 

#2: Kale (Raw)

Calcium per 100g serving Calcium in 1 Cup
205mg 137mg
21% DV 14% DV

Click to see complete nutrition facts || More about Kale

 

#3: Turnip Greens

Calcium per 100g serving Calcium in 1 Cup Chopped
190mg 105mg
19% DV 10% DV

Click to see complete nutrition facts

 

#4: Garlic

Calcium per 100g serving Calcium in 1 Cup Calcium in 1 Clove
181mg 246mg 5mg
18% DV 25% DV 1% DV

Click to see complete nutrition facts || More about Garlic

 

#5: Arugula (Rocket)

Calcium per 100g serving Calcium in 1 Cup
160mg 32mg
16% DV 4% DV

Click to see complete nutrition facts

 

#6: Broccoli Rabe (Rapini)

Calcium per 100g serving Calcium in 1 Bunch Cooked (437 grams)
118mg 516mg
12% DV 52% DV

Click to see complete nutrition facts || More about Broccoli Rabe (Rapini)

 

#7: Mustard Greens

Calcium per 100g serving Calcium in 1 Cup Chopped
101mg 152mg
10% DV 15% DV

Click to see complete nutrition facts || More about Mustard Greens

 

#8: Sun Dried Tomatoes

Calcium per 100g serving Calcium in 1 Cup
110mg 59mg
11% DV 6% DV

Click to see complete nutrition facts

 

#9: Spinach (Raw)

Calcium per 100g serving Calcium in 1 Cup
99mg 30mg
10% DV 3% DV

Click to see complete nutrition facts || More about Spinach

 

#10: Okra

Calcium per 100g serving Calcium in 1 Cup Sliced
96mg 177mg
10% DV 18% DV

Click to see complete nutrition facts || More about Okra
Read more at http://www.healthaliciousness.com/articles/high-calcium-vegetables.php#HctdUrebgCISwMHs.99

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

Food can cure multiple sclerosis????

 

I recently stumbled upon this amazing story and can’t help but want to share it with you.  Ten years ago when I was first starting out in medicine, I would have laughed at this quackery.  However, when you get some experience under your belt and start getting dissatisfied with the constant game of treating symptom after symptom without getting to the root causes of disease, you open your mind a little.  I encourage anyone who has a family member or friend affected my multiple sclerosis to watch this video.  It is a little long and rather scientific but its worth some attention. Dr Terry Wahls is a physician that actually used diet to improve her disease. This Ted talk gives her story in a nutshell and you can learn more at the Wahls Foundation.

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

Some People Do Get Better!

Leslee and I were at wit’s end!  She has been miserable with chronic diarrhea that has completely debilitated her life.  After multiple tests and trials of treatments–she said “just put me on an antidepressant and I’ll eat myself  into an oblivion of fatness.”  Luckily, we had a brainstorm idea after reading some my recent blog posts and articles.  We decided that she had nothing to lose by going wheat/gluten-free for a week just to see how she felt.  That weekend she and her friend made homemade bread as her last hoorah!  That evening she spent quality toilet time piling through gluten-free recipes.  She went gung-ho the next week—fruit smoothies for breakfast, a green juice for lunch, and a gluten/wheat-free dinner.  After 3 days exactly she was shocked at having 1 normal bowel movement a day.  After 1 week,  the “chicken skin” bumps on her arms had disappeared.  It seemed too good to be true.  She found a gluten-free pizza from Dominos and actually ate it without symptoms.  After around 2 weeks of improving symptoms, she decided to test her theory by trying some bread—Bah Bahm–dropping bombs within 30 minutes!  I saw her today and her weight was down, acne was cleared, bloating was gone and blood pressure (for which she takes meds) was remarkably low.  Even her cardiologist was surprised by the results.  She is staying with the diet because she feels so remarkable.  She will be sharing some of her stories with us in the near future so stay tuned.  She is a remarkably intelligent, charming, witty working mother.  You will absolutely fall in love with her!!!!  Thanks Leslee for letting me share your story.  You are inspiring others!

*** Tip of the day:  IHOP puts pancake batter in their scrambled eggs to make them look fluffy!

 

 

Leslee’s Super Green Smoothie Recipe

spinach

kale

celery

apples

ginger

lemon to taste

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

Against the Grain—part 2

So in the last 3 weeks I have been putting on weight and belly fat like crazy.  I didn’t figure it out till this morning when I was putting together this post on wheat—-Bingo (light bulb)– A few weeks ago I got the crazy notion to add some goldfish crackers on my salad at lunch.  My obsessive compulsive habits had me eating those little heathens daily.  Despite eating primarily PALEO, that little bit of wheat has started that vicious wheat belly cycle all over again.  Needless to say, I will be eliminating those today.

So here is the part 2 of the dreaded wheat conundrum–wheat is a drug!  Crack if you must.

Wheat actually acts like an opioid in the brain.  Like all opioids, wheat can stimulate appetite.  In 1981, the glycemic index was first introduced and ironically wheat had a higher index than sugar and white bread.  Wheat elevates sugar levels which in turn elevate insulin levels.  Insulin resistance can then ensue which can lead to diabetes.  Wheat has a component called amylopectin A which can really elevate insulin levels.  Not to mention that it contains the protein Gliadin which can cross the blood brain barrier.  It actually unlocks the intestinal barrier which can allow foreign antigens to enter the blood stream.  This leads to Leaky Gut Syndrome.  But, more on that to come……

 

 

Symptoms of Insulin Resistance

general fatigue, after meals

difficulty losing weight

always hungry

need for sweets after meals

cravings for sweets are not satisfied after eating them

frequent urination

waist circumference is equal to or greater than hips

irritability between meals

excessive thirst

More detailed information can be found in Dr. William Davis’s book–“Wheat Belly”

and by visiting http://www.wheatbellyblog.com

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