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

Heaven Sent Holiday

I love my mother in law–she declares Thanksgiving as her holiday of the year.   We are all required to show up and sit around, eat, and chat.  The children and their cousins hit the basement and play non-stop and there are hours of uninterrupted adult conversation!  I think all the other mother’s out there can agree that this scenario is absolutely heaven sent!  This year—I will be taking a holiday salad just to feel as I am contributing some.  Check out this great vision of beauty straight off pinterest.  It’s the winter berry wreath salad—-to die for and nothing but healthy ingredients!

Prep time: 20 mins

Total time: 20 mins

 

Serves: 8

 

Ingredients

 

  • 1 head of Iceberg lettuce
  • 4 cups mixed greens
  • 1 cup spinach
  • 2 bunches grapes
  • 1 apple (chopped)
  • 1 Pear (chopped and sliced for decoration)
  • 6 Strawberries (2 whole for decorating the rest chopped)
  • 1/2 cup dried cranberries
  • 1/2 cup blueberries
  • 1/2 cup cashews
  • 1/2 cup crumbled gorgonzaoa cheese
  • 1/2 cup lemon juice
  • 1/2 cup honey
  • 1 Tbsp diced fresh onion
  • 1 tsp dijon mustard (Grey Poupon is what I used)
  • 1 Tbsp poppy seeds
  • 2/3 cup olive oil

 

Enjoy and Happy Thanksgiving!!!

 

Posted on by Angela in Body, Diet, Family, Green Living, Organic, vegan, Weight Loss Leave a comment

The Blue Honey Mystery

Apparently, there is an issue in northeastern France.  Beekeepers have been shocked to find out that their bees have started producing honey in green and blue hues.  Ironically, the bees have sought out their own source of sugar addiction.  A plant producing M&M’s nearby has lured them to addiction.  The bees are picking up vibrantly colored, sugary waste from the plant, operated by the company Agrivalor some 2.5 miles away from their apiaries.

Read more: http://newsfeed.time.com/2012/10/05/french-bees-produce-blue-honey/#ixzz2CcaQzPqU

My point being that we are all victims of sugar addiction.  Even the bees are not above being sucked into the sweetness and quality of the Mars brand M&M’s.  Obviously, actions are being taken by the company to protect the nearby bee population and keep the honey production pure.  Unfortunately, our sugar-producing companies aren’t quite as ethical and moralistic to try to protect us as well.  We are ultimately responsible for changing our ways as we are not protected!  Eat those veggies folks!  Eat those veggies!

Here’s a little honey fact—-Honey is an excellent source of natural sugar for a real pick me up —not to mention- you can mix it with turmeric and almond milk to make a paste for your face that will ease hair growth and make your skin shine!

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

Mediocrity

Another great post by Kevin Deeth—be sure to visit his site.

Social Acceptance of Mediocrity

I read this article the other day and thought it was just plain awesome. I wanted to share it with everyone to hopefully encourage people to exercise and stay active.

“I have a list of sayings that make my blood curdle, and “hey now, at least they’re up and moving” is close to the top of that list. We’ve all heard it before and probably have said it ourselves, but if you think about it, it’s depressing to see how that saying has become a norm nowadays.
           We now live in a society where doing the bare minimum required to keep your heart beating is supposed to earn you a pat on the back and a sugar-free cupcake (don’t worry, its only 100 calories…guilt free!). Since when did getting off the couch and moving around become an acceptable form of exercise? You may say, “Hey, at least they are moving around”, and yes, you’re right, that is the least they can do–but the problem is that they shouldn’t be stopping there.  Getting off your ass should be the thing you do when you wake up, not the physical highlight of your day.
90% of the time, I hear this saying when discussing those who walk as their main form of exercise. Sorry, but walking 15 minutes is NOT a workout; it’s a warmup for your warmup. Just for comparison, Alexander’s army marched over 5000 miles from Thessaloniki to the Indus river. That isn’t even counting the stops at tourist attractions or the journey home.
How long would this take you at 15 minutes a day?
Seriously, what happened to the grit that people used to have? My grandpa would call those people “the old breed”. When he lived in Africa, he would run 9 miles to school and 9 miles home everyday, with no shoes. See if you can get one of your fellow Americans to do something remotely intense for even 9 minutes before crapping out, but not before they congratulate themselves for at least “getting off the couch”.
Folks, you shouldn’t be fine with doing the least amount of work. Putting in the least amount of effort will get you the least amount of results. It shouldn’t be enough to simply walk around, you should be challenging your limits almost daily. I understand if you have a debilitating injury that limits your mobility, but most people don’t have debilitating injuries, they are just bloated and lazy.”
Directions on walking, in case you forgot.”
Conclusion
I really enjoyed reading this. I see this in the gym all the time. People get dressed in their “workout gear”, grab a sugar loaded gatorade, and sit on the bike and pedal at a slow to moderate pace for 15-20 minutes before calling it a day. 100 calories-burned later and mission accomplished. I get the same reaction when i talk to people about this. “well, at least they are in here trying”. I would much rather have people burn 100 calories playing with their kids or doing something active in the community then doing a moderate cardio routine like this. However, we live in a lazy society where convienience and luxury take priority over physical well being and activity. Do yourself a favor and surround you and your family with a group of people who live an active and healthy lifestyle so they hold you accountable when you say you are going for a 15 minute stationary bike ride and claim it to be a “workout”.

Thanks for reading and let me know if you have any questions.

From South Bend,
Kevin

kdeeth21@gmail.com

Posted on by Angela in Body, Diet, Exercise, Guest Blog, Nutrition Leave a comment

Genetic Roulette

Here is the trailer to Genetic Roulette which will help explain a little about GMO’s and why our food is making us so sick!  The version above is closed captioned and the one below is subtitled in spanish.

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

Indiana Persimmon Pudding

It’s that time of the year to harvest those Indiana persimmons.  Many of my patients make that traditional persimmon pudding and have offered to share their favorite recipe.  We have modified it some to make it a little friendlier to the Angela MD plan.  Persimmons have wonderful health benefits in that they contain the tannins catechins and gallocatechin which are antioxidants and help improve lipid metabolism.  They also contain the anti-tumor substance betulinic acid.  There is no fat in persimmons and they are loaded with vitamin c and calcium.  They also contain the substance Zea Xanthin which is thought to help with age related macular degeneration.  Cooked persimmons are used in many other cultures as a treatment for diarrhea.

Traditional Indiana Persimmon Pudding

2 cups persimmon pulp, removed from the skin

1/2 teaspoon baking soda

1/2 cup sugar  (substitute with agave syrup)

2 cups all-purpose flour (substitute with 2 cups gram flour)

1 teaspoon baking powder

pinch of salt

1/2 teaspoon cinnamon

1/8 teaspoon freshly grated nutmeg

2 cups milk (substitute with almond milk)

1 egg  (pastured and organic)

1 tablespoon melted butter, plus more for buttering dish

Preheat oven to 350 degrees F.  Butter a 9×9 baking dish and set aside

Stir the baking soda and sugar into the persimmon pulp and set aside.  This mixture may thicken as it sits… that’s ok!

Sift together flour, baking powder, salt and spices.  Add to the persimmon mixture all at once and stir until flour is almost completely incorporated.

Whisk together milk, egg and butter and add to the persimmon and flour mixture.  Batter will be very loose.  Pour into the baking dish.

Bake for 1 hour covered with foil, or uncovered.  If you make the pudding covered, you’ll have a very wet and moist pudding.  If you bake the pudding uncovered, you’ll have a drier pudding topped with a bread like crust.

Allow to sit at room temperature for 30 minutes before serving.

 

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

Stress–is it killing you?

 

 

 

 

 

 

 

 

 

 

There is no doubt in my mind that chronic unrelenting stress makes you sick!  It inhibits fat loss by way of elevating the hormone cortisol.  Cortisol robs the body of metabolic muscle tissue and messes with your hormone levels.  Unfortunately, today’s society leaves most of us feeling overworked and unrested.  Our current culture thrives on material rewards, debt and drama.  Needless to say,  it’s no wonder we are all fat, sick, and nearly dead.  Here is a little description of how the HPA axis works to cause weight gain.

1.  Stress causes the hypothalamus to produce CRH (corticotropin releasing hormone) to the pituitary gland.

2.  The pituitary gland then releases ACTH (adrenocorticotropin) to head to the adrenal gland.

3.  The adrenal gland then receives the ACTH and starts producing cortisol.

4.  When the hypothalamus senses the cortisol production is up—it turns off the production of CRH

Under normal conditions, the body programs a perfect cycle to rev up cortisol production and then shut it back down.  However, if you continue to have unrelenting stress constantly –the cycle revs up and begins to dysfunction with the constant ups and downs of cortisol levels.  Imagine if you were constantly washing your favorite pair of jeans, drying them and then rewashing –eventually, the jeans wear out and the machine breaks!

So why does stress give you belly fat?  There are 4 more times cortisol receptors in abdominal fat versus subcutaneous fat.

Breathe, Live in the Moment, Smell the Roses, and Relax!

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

Exercise Apps

So I’m sending a shout out to submit your favorite smart phone exercise apps!   My personal favorite is RUNKEEPER.

This app works not only for runners, but for walkers too! It’s for anyone who is just starting to move, and for experienced runners. It tracks your time, pace, even the exact route using GPS coordinates. This email just came into my mailbox and it reminded me to spread the word plus it has a great new feature for setting goals through your cell phone or on the web or both. This is what the email contained:  “Here at Runkeeper, we’re always trying to help you better achieve your fitness goals. We know that many of you aren’t just tracking your workouts for the sake of tracking, but have specific goals that you are trying to achieve. We wanted to make it easier for you to hold yourself accountable towards achieving those goals. And for those of you that don’t have goals yet, what better time to start? We’re pleased to announce that you can now set specific goals on your RunKeeper profile page and see how you are doing against those goals over time. You can set four types of goals: achieve a specific distance by a certain date, finish a race, lose a certain amount of weight, achieve a cumulative distance. For extra motivation, you can share these goals through Facebook or Twitter.” I’m going to log in now and set a goal to lose 20 pounds as an attainable somewhat short-term goal and to walk 50 miles. Let me know what your goals are with a comment below!

Let’s do this Marines!—we can get healthy together if we try!

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

Healthy Spices by Kevin Deeth

Healthy Spices You Should Add To Your Diet.

A diet doesn’t have to be boring. Eating the same thing every day can get repetitive and monotonous. I get this complaint a lot from people saying they can only eat so many chicken breasts, salmon fillets  and stalks of broccoli before they need to change it up. Don’t let yourself get into a rut and add different fruits, vegetables, and meats to your diet. The second solution, and one which this article is based on, is seasoning your meat and vegetables with different spices which will give it a unique taste and provide numerous health benefits.

I cringe when I see people marinating a great piece of meat or fish in a sodium loaded sauce like barbecue  soy sauce, or steak sauce. A small amount of marinade is generally acceptable but often times people over due it by soaking their meats in all kinds of preservative/sugar-loaded sauces. Instead of ruining a great tasting piece of meat with a marinade, opt for spices instead. Spices offer a wide range of benefits that all have unique health benefits and save you from the high levels of sodium, preservatives, and sugar found in most marinades that lead to several health problems

The Recommended Daily Amount of sodium is between 1500-2000 mg. 

What to stay away from

Soy Sauce

The problem: Sodium content in  1 tbsp=1000 mg

Barbecue Sauce

The problem: While the sodium content is less, the sugar levels are still relatively high. The real problem lies in the ingredients and preservatives.  Almost all BBQ sauces list high fructose corn syrup, brown sugar, xantham gum, and artificial flavors as just some of the long list the it takes to make this stuff.

Mesquite Sauces

The problem: Most mesquite sauces are loaded with sugars and unhealthy carbohydrates to go along with the high sodium levels and artificial ingredients.

The  Spices You Should Use Instead

Black Pepper

Pepper is one of the world’s healthiest spices because it is known for its positive effect on the digestive tract. It also has antibacterial and antioxidant benefits. Pepper also provides Vitamin A, Calcium, Copper, Vitamin K, Iron, Manganese, magnesium and Potassium.

Cayenne Pepper

Cayenne pepper is derived from hot chili peppers. Cayenne pepper is great at fighting inflammation. Cayenne pepper is rich in Vitamin A, and also provides Iron, Manganese, Niacin, Niacin, Magnesium and Potassium, Riboflavin, Vitamin A, Vitamin C, Vitamin E, Vitamin K and Vitamin B6, making it one of the world’s healthiest spices.

Chili Pepper

Dried chili pepper powder adds heat and spice to chili, hot wings, and ethnic foods. Similar to cayenne pepper ground chili pepper provides anti-inflammatory benefits, as it contains capsaicin. Dried chili pepper is one of the world’s healthiest spices because it is also a good source of Vitamin A, Vitamin C, Potassium, Iron and dietary fiber.

Cinnamon

Ground Cinnamon is not only very low in cholesterol, and in sodium, it is low in saturated fat. Cinnamon also boosts your vitamin intake with its Vitamin C , Iron, Manganese, and Vitamin K.

Ginger,

Ginger, like most spices, is low in cholesterol, low in saturated fat, and low in sodium. Ginger is one of the world’s healthiest spices and provides Copper, Manganese, Magnesium, Potassium, and Vitamin C.  Ginger, even when used in Ginger Ale, is known for its positive effects on an upset stomach, or medically, on gastrointestinal distress. Ginger is a great way to quell motion sickness. It also has some anti-inflammatory benefits.In addition to exuding and incredible aroma when cooked, cinnamon has health-promoting properties, making it one of the world’s healthiest spices. Cinnamon promotes anti-clotting, can control blood sugar and improves digestive health.

Tumeric

Tumeric is low in cholesterol and low in sodium. The yellow tumeric also provides dietary fiber, Iron, Manganese, Magnesium, Vitamin B6, Vitamin C, and Potassium. Tumeric is considered one of the world’s healthiest spices because of its anti-inflammatory qualities, it aids in digestion and it can help heal wounds.

Thyme

Thyme has a minty flavor and immune-enhancing properties. Preliminary studies show that it may increase the amount of omega-3 fatty acids present in kidney and brain cells. Like other spices, thyme is an excellent antioxidant and is rich in antibacterial and antispasmodic properties.

Conclusion

Marinating meat, fish, and poultry significantly decreases the amount of carcinogenic heterocyclic amines (HCAs) produced when the meat is cooked at high temperatures, like in grilling. Like i stated before, a moderate amount of marinade is acceptable. My suggestion is if you do decide to marinade, look at the ingredients of the marinade of choice and opt for something with natural ingredients and limited preservatives. If that isn’t an option opt for the spices listed above instead.

Thanks for reading and let me know if you have any questions.

From South Bend,
Kevin

kdeeth21@gmail.com

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

Why I no longer eat beaver butt!

I’m sorry but I had to post this little tidbit that I just came across.  Sean Croxton has a great website and radio show with pod casts on eating real food!  He is also the author of a great book entitled “The Dark Side of Fat Loss” which is available to buy on his site http://www.undergroundwellness.com.  I was reading one his latest blog posts that discloses the nasty fact that raspberry and vanilla flavorings in many of our foods are derived from the anal glands of Beavers!  Upon further investigation —I found even more information on this and was totally grossed out.  Sorry the content is a little inappropriate today but I NO LONGER EAT BEAVER BUTT!

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

“The Dark Side of Fat Loss”

Attention wellness warriors!  I want to clue you in on a fabulous offer.  Sean Croxton is a certified holistic lifestyle coach and functional diagnostic nutritionist who has a new e-book entitled “The Dark Side of Fat Loss”.  Sean’s mission is to spread the word about real food and health via his blog, book, and Underground Wellness Radio Show.  Today is the anniversary of the publication and until midnight Tonight–you can order it from his website for only $10.00.  I would highly recommend this down to earth publication as a guide to really change your lifestyle and improve your health thru nutrition and whole foods.  I’ve already ordered mine and several copies for our wellness clinic patients.  Eat your veggies!  Eat your veggies!

 

http://www.undergroundwellness.com

 

 

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