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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
I do essentially feel like a rock star today. I’m almost sure it’s because I sound fabulous singing at the top of my lungs to the Pitch Perfect soundtrack with Emma as I take her to school (NOT — even the dog cringes and covers his ears!) Actually, I feel great today because I have such amazing patients!!! I have to thank Bonnie for letting me share her story. She has struggled with her weight for most of her adult life and now in her 60’s, she has developed multiple complications from her obesity including reflux, hypertension, insulin resistance, knee arthritis and most recently, discoid lupus (a bad autoimmune skin disease). We have treated her symptoms with moderate success. When her husband was diagnosed with diabetes, we had a serious discussion on the need to treat the root cause of her diseases. I am happy to say that since “the talk”, Bonnie has gone on the Whole 30 eating program. She has learned more about nutrition in the last few months than I have in the last year. She came in yesterday having lost a significant amount of weight and surprisingly enough –her skin disease is much, much, better–to the point that she has scheduled an appointment with her dermatologist to start weaning her immune suppressant drugs!!!
The Whole 30 eating program is excellent. It delineates what you can eat!!! I am so sick of hearing what I can’t eat because it makes me feel like everything is off-limits.
For example, here is a brief list of healthy items for your pantry:
Butter or ghee
Vinegar (balsamic, apple cider, red wine)
You can learn more at their website http://whole9life.com or pick up the book “It Starts With Food” by Dallas and Melissa Hartwig
If you have any of the following symptoms, you may actually be gluten intolerant. Please remember that these symptoms are vague so they only warrant investigating an intolerance. And as usual, consult your personal physician if you have concerns.
1. Migraine headaches
2. Keratosis pilaris (bumps that look like chicken skin on the back of your arms)
3. Fatigue or brain fog after eating gluten
4. Autoimmune disease (Hashimoto’s thyroiditis, Rheumatoid arthritis, Ulcerative colitis, Lupus, Psoriasis, Scleroderma or Multiple sclerosis)
5. Dizziness or feeling off-balance
6. PMS or PCOS
7. Fibromyalgia or chronic fatigue
8. Inflammation in joints
9. Anxiety, depression, ADD or mood swings
10. Digestion issues such as gas, bloating, diarrhea or constipation
Personally, my ALCAT did show a mild sensitivity to gluten so I am considering eliminating it. You can either get an ALCAT test done (approx $250 if not covered by insurance) by contacting me or you could simply do an elimination diet. This requires you eliminate gluten 100% from your diet for at least 30 days and preferably 90 days. Then you track your symptoms and when you re-introduce the gluten–see exactly how you feel.
Thanks to Wellness Warrior Annie for sharing this with us!
A great source of nutrition, a cashew is no less a superfood than other nuts. It is extremely rich in copper,manganese, magnesium, and tryptophan, and is a good source of many other essential nutrients like protein, iron, selenium, antioxidants, and phytochemicals. One serving of organic cashews is equivalent to ¼ cup or 34.26 grams and provides:
Everyone should add cashews to their diet, as they are extremely beneficial for health. Let us look at the some of the most important health benefits of these kidney-shaped nuts:
1. Cashews help you lower your risk of heart disease
Cashews, like other nuts, are a good source of antioxidants, which various studies have shown are capable of reducing the risk of coronary heart disease and cardiovascular disease. Given below is a brief description of two scientific studies that confirm their ability to improve cardiovascular health:
– Study 1
Researchers combined the evidence from four epidemiological studies – the Iowa Women’s study, Physician’s HealthStudy, Adventist Health Study, and Nurses’ Health Study – and found that:
– Study 2
Researchers who conducted the Iowa Women’s Health Study reveal that:
2. Cashews promote good cardiovascular health
Cashews are rich in oleic acid, a monosaturated omega-9 fatty acid which constitutes 75% of the total monounsaturated fats present in cashews. Monosaturated fats, in turn, accounts for 75% of the total fat content in cashews.
Studies show that monosaturated fats, such as oleic acid, promote good heart health by reducing the levels of triglycerides in the blood. High triglyceride levels are known to considerably increase the risk of heart disease.
In addition to oleic acid, cashews are extremely rich in magnesium, an essential nutrient that helps hypertensive patients manage blood pressure. Hypertensive patients are at an increased risk of heart disease than people with normal blood pressure, and it is absolutely vital that they keep their blood pressure in check.
We provide the results of a recent study to help you better understand the anti-hypertensive capability of cashews.
– A new study shows magnesium lowers blood pressure in hypertensive patients
In a study conducted for 12 weeks, researchers gave magnesium supplements daily to the participants in one group and a placebo to other participants. At the end of the 12 weeks, researchers found that hypertensives who had received a supplement of magnesium oxide daily recorded a significant decrease in their blood pressure.
3. Cashews reduces the risk of colon cancer and health conditions caused by copper deficiency
Scientists believe that copper deficiency may be associated with increased fecal water alkaline phosphatase activity and fecal free radical production, both of which are listed as risk factors for colorectal cancer (colon cancer). Cashews have a high copper content one serving provides 37.5% of your daily copper requirement – andcan help you prevent colon cancer.
As a matter of fact, cashews are useful in the prevention of all health conditions associated with copper deficiency,such as ruptured blood vessels, osteoporosis, elevated LDL cholesterol, joint problems, anemia, and irregular heartbeat.
4. Cashews promotes healthy bones
Calcium is important for healthy bones, most of us know this. However, what many of us don’t know is that magnesium is as necessary as calcium for strong bones. Organic cashews are rich in both these minerals and are extremely beneficial for your bones.
5. Cashews prevents nerve cells from becoming over activated
Magnesium and calcium are two minerals which complement each other. Magnesium, in effect, works as a calcium channel blocker (CCB), regulating calcium’s entry into the bloodstream. In other words, a magnesium deficiency can lead to high blood calcium levels, which in turn can lead to serious health conditions such as overactive nerve cells.
Ample intake of magnesium keeps the nerve cells relaxed and obviates the risk of overactive nerve cells. Magnesium also prevents other health conditions associated with too much calcium in the bloodstream, such as heart attack and high blood pressure. In addition, regular intake of magnesium is known to reduce the frequency of migraine headaches, reduce the severity of an asthma attack, and relieve muscle tension, soreness, and fatigue.Cashews are a great source of magnesium, allowing you to easily meet your daily requirement for magnesium and enjoy the health benefits that ample intake of magnesium yields.
6. Cashews help in weight management
Contrary to popular belief, nuts lower your risk of weight gain. Although cashews, like other nuts, have high fat content, they help you in weight management, primarily because most of the fat is a good fat. They are also a good source of fiber, which, when consumed in abundance, minimizes the risk of weight gain.
A study published in the esteemed journal Obesity shows that nuts can be good for people who don’t want to gain weight. Take a look:
An independent study confirms that nuts aid weight management:
Spanish researchers conducted a study involving 8,865 participants and recorded the following observations:
7. Cashews prevent gallstones
According to the data collected on more than 80,000 women from the Nurses’ Health Study, women who eat one ounce of nuts like cashews are 25% less likely to develop gallstones.
How many servings of cashew you must eat in a week to enjoy the health benefits it provides?
It is recommended that you consume at least 4 servings of raw organic cashews per week to enjoy the numerous health benefits that it provides.
Cashews are safe for everyone, except for those who are allergic to them or who have a certain specific conditions.Here are a few safety concerns associated with cashews:
A big shout out to a few of our dedicated followers with inquiries for natural remedies for asthma. This is a great question and in my research, I stumbled upon Quercetin. Quercetin is a bioflavonoid that occurs naturally in nature. It is found in garlic, onions, and dark fruits and vegetables. It is also found in:
Black and green tea
The benefits of quercetin in asthma are anti-inflammatory, remembering that asthma is inflammation of the airways. Quercetin : blocks antigen induced basophil/histamine release, blocks antigen induced release of leukotrienes, inhibits mast-cell degranulation and is a potent antioxidant.
Quercetin is best absorbed between meals (ie/ an apple or grapes are great snacks) and it also comes in supplement form combined with bromelain. It is safe for kids and is distributed in chewable tabs. As always, I recommend trying to get this great antioxidant from your food rather than a supplement. Of course, this doesn’t replace traditional asthma treatments.
First identify and remove any triggers, keep a food diary of symptoms, reduce stress and anxiety and get plenty of rest.
During an asthma attack –it helps to breathe slowly into a paper bag as you see people do with panic attacks. Meditation is also a great method.
If you suffer from Asthma-please consult your physician. However, eating REAL FOOD-could possibly give you the antioxidants and anti-inflammatories that you need!
1. Your weight will decrease
2. Your appetite will decrease
3. Your blood sugars will decrease
4. You will have decreased joint pain
5. Your C-reactive protein will drop (marker of inflammation)
6. Your blood pressure will improve
7. Your triglycerides and LDL (bad cholesterol) will decrease and your HDL (good cholesterol) will increase
8. You will have less acid reflux and irritable bowel symptoms
All excerpted from Dr. William Davis’s lecture at the A4M conference in December 2012. Learn more at his blog
Also visit my previous post Against the Grain -part 1 for more information on the dangers of modern day wheat
“Throw your hands up -they’re playing our song–Butterfly, fly away!”
Ok Wellness warriors—last night we celebrated this past year in which we have taken great strides to become better versions of ourselves! We haven’t epically failed like the 90% of people last year that made 2012 New Year’s Resolutions to get healthy. We have done it!
We may not have shed the pounds we hoped. We may have cheated and had a few setbacks, but we have taken self inventory and started really thinking consciously about every single thing we put in our mouths. We have started the lifestyle modification to eating more REAL FOOD. And for those reasons alone, we have had a great 2012. That being said, let’s not set any major goals for this year other than continuing to become the best ever ourselves. Let’s eat like cavemen and really think as a species rather that follow the food pyramids that others have dictated to us! 90% of success is driven by mindset so make sure to tune into Underground Wellness.com tomorrow for a recap of the live radio show in which Dean Dwyer discussed how to get your mind right for 2013! Also, The Total Body Cleanse is now available at www.elkaimcleanse.com. HAPPY NEW YEAR—It’s a party in the USA. We forget old unhealthy habits and never bring them to mind!!!!!
1. Aspartame breaks down to formaldehyde in the body–yep, the same chemical we use to embalm dead bodies!
2. The same chemical that gives tart cherries their color may relieve pain better than aspirin or ibuprofen.
3. The term Pound Cake comes from the literal pound of butter used to make it.
4. There are about 100,000 bacteria in 1 liter of drinking water
5. Turmeric has anti-inflammatory properties. Mixed with milk, it can be used as an antiseptic for the skin
6. Two twelve ounce servings of juiced apples, pears, carrots, celery, and leafy greens has twice the potency of 1 dose of an over-the-counter laxative.
7. 1.2 billion pounds of potato chips are consumed each year in the United States.
8. A baked potato (with skin) is a great source of dietary fiber (4 grams)
9. A typical American eats 28 pigs in his/her lifetime.
10. A well-done steak with charred portions contains much higher levels of carcinogens than a medium or rare steak.