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

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

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

nutrition

Loving the Unsolicited Feedback!

“Dr Angela,

Just thought that you would like to know that I have been mostly gluten-free since Friday when I saw you.

I have a had a few moments when I did indulge but I am happy to report that I am already 7 pounds lighter! I am so happy and I noticed that my feet are not as swollen anymore.

I could actually lace my shoes tighter!

This is a big deal for me because for the last 2 years putting on my shoes has been a daily reminder of the weight I was gaining and risk I was putting my health in.

I have also cut caffeine completely.

My GI issues also seem to have been greatly improved.

This has been such a blessing.

Thank you”

05a903eecbbabcb6bd2e3d855edd80c7

 

Need I say more?  I love that this is really happening for patients!  I couldn’t make this up if I tried.  Have I told you lately that sooooo many patients are getting better with this “Food is thy Medicine” thing.  Quackery, it is not.  This sh&% really works!!

 

Don’t worry-I plan to keep annoying and preaching to you regularly.   I honestly think that hearing the results from other patients is much more inspiring than hearing me preach to you.   So Game On!  Look forward to more inspiring patient stories!

 

Also, please realize this is really hard for my family and I as well.  Staying healthy is expensive, takes a lot of effort, and isn’t fun.  Jeez, it’s almost a full-time job.  Caving into guilt and exhaustion this last week,  I took both of my girls to McDonald’s for dinner (YUCK).   That must be rock bottom!

 

This is hard –and it’s best to take Baby Steps– One baby step at a time!

That’s just about all I can say!  Next week, I think I’ll move to Australia (Alexander and the horrible, terrible, no good, very bad, day)

 

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

Benefits of Gelatin

Gelatin- a virtual wonder drug!  Remember, the days when your grandmother boiled the chicken soup for close to 24 hours and you got all the warm healing properties from the bone broth?  That’s precisely where the amazing nutritional benefit came from—the collagen and gelatin that comes from the marrow of the bones.  Gelatin is a purified protein, derived from the hydrolysis of collagen.  Collagen is the organic component of the bones and skins of mammals.  Here are just a few quick reasons why gelatin is such a nutrient.

1.  Gelatin binds to H2o in the gut–this helps to improve digestion and essentially slicks up the GI tract for easy movement.

2.  Gelatin can help to reduce food intolerance by forming a protective barrier across the gut mucosa.

3.  The amino acids in gelatin help to strengthen bones and joint tissues.

4.  Gelatin helps detoxify the liver –the major detox organ of the body.0f1d1d7d25706b8d6c17a6529dae91d6

5.  Keratin found in gelatin is an essential building block for the teeth, hair and nails.

6.  Concentrated collagen found in gelatin helps give the skin a natural boost and prevents wrinkles.

7.  Last but not least, it improves sleep quality.

 

Here is an excellent tutorial on how to make a killer bone broth at home.

 For those a little less motivated —-Great Lakes has a great gelatin

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

All About the Numbers

Thanks Dee–this is just more proof that a calorie doesn’t equal a calorie—Check out a little about Johnny Bowden who gives a great explanation on this topic.  All calories are not created equal.  And Snicker’s doesn’t satisfy!snick

 

Dee writes:

We recently had a dietician come to my work to talk about reading food labels and she gave a great presentation about the acceptable levels of sugar, sodium, trans fat, protein and carbohydrates. One thing that she said about calories was funny, that you could do a Snickers bar diet. What she meant was that I could consume all 1200 of my daily calories in the form of Snickers bars — about 5 a day — and lose weight. If you create a negative net calorie point, you lose weight. You need to burn more calories than you consume. Twelve hundred calories of sugar and fat however, will not lead to any long-term benefit PLUS you’ll be starving all the time from the high sugar, simple carb rush. The trick is to get your 1200 (or whatever) calories in each day in the form of colorful, nutrient-rich, raw or minimally processed fruits, veggies, lean proteins and whole grains. That is what keeps you feeling full, energized and ultimately healthy in the long run.

 

 

Posted on by Angela in Body, Diet, Nutrition, Weight Loss, Whole Food Comments Off on All About the Numbers

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

Sweet Deception–Exposing Artificial Sweeteners

 

A big shout out to Dr. Chris for sharing this great video with us —please visit his site http://www.yourpersonalwellness.com for more great information.

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

Yummy Paleo Burgers

Happy 4th of July

1972d82bebaa500ac184532327a794d5

4th of July Triple Protein Burgers

Check out this great recipe for some paleo burgers for your 4th of July cookout!!!

94ab6efa91c7a4fa2ec6e4c71ddc0c14

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

Breaking Habits

I spent some time with Dee this weekend!  She looks great and is feeling confident and down 15lbs.  She is keeping it off and doing it the right way.  Here is one of her great posts on breaking habits.  Happy Saturday!

Dee writes:

Breaking a Habit

When you are in the middle of a challenge, it’s hard to imagine coming through the other side. If you are looking at getting healthy this year, you may remember all of the times you’ve failed. But take a moment and remember other major obstacles that you’ve encountered and conquered in life. When you are in the midst of the crisis it seems insurmountable. But you lived, the crisis is behind you and you probably learned that you are stronger than you thought you were.

Remembering those triumphant times will help you know that you have the strength to do this too. My downfall has always been at night. I can normally spend all day eating well, including a decent dinner. After dishes, some laundry and household chores, I tend to sit down for television with my family for an hour or so before bed. Sixty minutes can undo 14 hours of hard work.

To substitute this bad habit with a good one, I’ve come up with some ideas to keep from snacking on junk food at night.

  • Skip TV if it’s associated with food (plus commercials showing food make you want to eat)
  • Pamper yourself and get to sleep earlier than normal for a well-rested night (sleep aids in weight loss plus you won’t be around temptations)
  • Brew hot decaffeinated tea and read a good book
  • Light a candle and listen to favorite music

 

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

Getting Your Greens–by Dee

Getting Your Greens

I am so excited about spinach right now I can’t even stand it. It’s a beautiful sunny day in Florida and most normal people are excited about body surfing in the Gulf of Mexico. But I’m not normal, so I am happy that I just found two great ways to put spinach in my lunch.

Keep this in mind when you get out your blender — can I add a handful of spinach? If it’s a margarita, the answer is no. But if it’s homemade fruit vinaigrette or a smoothie, throw it in. I made pear vinaigrette (one peeled pear, one orange squeezed plus the zest, a pinch of thyme, 2 T of pear infused balsamic vinegar and 1 T of olive oil). It was really good but when I blended in a cup of spinach it was even better.

I bottled it up and went to get a bowl of bean soup for lunch out of my Crock Pot. Before ladling in the soup, I chopped up another handful of spinach. Pouring the hot soup on top caused the spinach to wilt, which is what I wanted. It added a pretty color to the beige soup and added a whole lot of health. Only 7 calories per cup adds half a day’s supply of Vitamin A, 14% of your Vitamin C, 5% Iron and a gram each of fiber and protein. Best of all, your mama would be so proud!

 

For more posts by Dee–visit http://www.gettingthebestoffood.com

 

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

Weightlossmavens.com

Hey there—
Just a quick update—you can now check out more posts on http://www.weightlossmavens.com
I will be guest authoring on this site which provides great tips on nutrition and the prevention of disease. What is the best side effect of great nutrition —DING, DING, DING—–Weightloss!  Check out their site by clicking the link on the right side of your AngelaMD page.
Logo_975x1751
Dr. Dan Perez started this site with the following mission—
 Weight Loss Mavens is a multimedia site dedicated to eradicating obesity and the chronic degenerative diseases it spawns by channeling the collective knowledge of health experts, or mavens.   The word maven comes from the Yiddish meyvn, meaning “one who understands.”   But to be a maven you have to more than just understand a topic, you have to know its ins and outs.   In other words, mavens know their stuff! Our goal is to help people all over the planet achieve a healthy weight and experience a life of optimal health.  We believe that a world with healthier citizens leads to a more prosperous world for all.The site features content written by experts and thought leaders in the fields of peak performance coaching, behavioral psychology, weight loss, nutrition, fitness, alternative medicine, and functional medicine.   New content is added daily.
Thanks to Dan for inviting me to  write for them!
Here is my first post:

Food as Medicine

 

imagesI am privileged to share my experience and health insights with the readers of Weight Loss Mavens. I am a board certified internist in private practice in Indiana for the last 12 years.  Like most medical school graduates, I left medical school eager to treat and cure-all diseases.   After completing my residency, I was absolutely sure that I had found my mission in life by becoming a physician.

To my surprise, I was WRONG!

My wake up call came about a year ago when I realized that I was repeating the same, ineffectual mantra by encouraging my patients to “eat healthier and exercise.”  But nobody was getting better!  Every year I wrote more prescription medications to treat symptoms.  I never truly identified the root cause of their disease, and certainly didn’t give them specific information about how to eat better and exercise. I’m embarrassed to admit that I didn’t even know anything about good nutrition and prevention at the time.

Enter Susan–my “Ah Ha” patient that changed my life for the better. Susan was in her 40′s with four young sons, a successful veterinary practice, and the awful disease LUPUS.  Lupus is a debilitating, chronic autoimmune disease in which the body’s own immune system attacks its own cells all over the body. We had her on immune suppressing drugs that were packing on the pounds, causing severe symptoms, and frankly not controlling her symptoms. She was unable to spend any time in the sun and couldn’t attend her son’s ball games. She frequently missed work due to pain and was relying on narcotics to get her through her days. She was nearly suicidal. This intelligent, beautiful woman had everything going in life until she was struck by disease. I wasn’t helping her at all.

We decided to go on a mission to determine the root cause of her disease. We began educating ourselves on toxins in our food supply and environment that could turn on auto-immunity. I spent sleepless nights feeling like I was a complete failure and contemplated quitting medicine. I felt that I wasn’t doing patients any good.

CUE THE DRUM ROLL!

We figured it out! After tedious symptom/ food diaries, spreadsheets, research/prayers—We discovered that Susan was intolerant to RED DYE # 40!

We immediately removed it from her diet.  Today, Susan is a drug free, vital, beautiful, thin, happy woman who no longer has Lupus.   It may seem too simple and hard to believe, but it is a true story!

Today, I continually educate myself on the power of food as medicine and integrate this knowledge into my practice.  Susan was my wake up call.   Thanks to her, I’ve helped many patients re-examine how they eat, move, and think.  The results are remarkable.

My challenge to you is to start today—Start being conscious of each and everything that you put in your body, and ask yourself  “Is this something from the Earth that is going to nourish my body?”  If the answer is NO–reconsider consuming it! It just may save your life and give you many years of vitality versus disease.

When Rosie O’Donnell had her heart attack last year, she stated that was the first time she actually became conscious of what she was putting into her body. So that is the first step we can take.  Let’s begin this journey by reading labels, focus on eating real food, and being mindful of what we are putting into our bodies.

About the author:

Angela DeBord Henriksen, MD received her undergraduate degree in Biology from Indiana University in Bloomington, Indiana and her MD degree from Indiana University School of Medicine.   She completed her residency training in Internal Medicine through St. Vincent’s Hospital in Indianapolis.   Dr. Henriksen currently has a private practice at IU Health after serving as a hospitalist there. 

 

Posted on by Angela in Call to action, disease, Guest Blog, Nutrition, Uncategorized, Weight Loss Leave a comment