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

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

nutrition

How to argue with a vegetarian

I’m constantly asked, “What diet are you endorsing?  Vegan, Vegetarian, Adkins, Southbeach, Paleo etc”  I’m not actually endorsing any one diet per say.  My philosophy includes eating more whole foods!  It’s not actually any specific diet.  As we know, the whole dieting paradigm is flawed.  We have to make lifestyle changes in order to get healthy in the mind, body, and spirit realm.  Although, all the different types of diet schemes have their benefits.  I believe that we make choices every time we put something into our bodies, including food, drink, products and especially thoughts.  When we think negatively, our minds allow us to make poor choices.  The main take away point at this part of my nutrition learning curve is to cut out processed foods.  Eat clean and pure.  But also, think clean and pure.  Eliminate toxic people and emotions from your life.  To quote Wiz Khalifa “If you believe you can do it, then you can do it.  I don’t follow no cliché, I live to be that way.  I don’t try to be different, I try to be me and people think that’s different.”  Denise Minger sums up a big difference between the Paleo diet and the Vegan/Vegetarian diet differences in this excerpt from the Real Food Summit this last week.  It may help explain some differences of thought.  Just more food for thought.

See her site at http://rawfoodsos.com

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

Running Barefoot–by Kevin Deeth

Our feet are the only part of our anatomy that touches the ground to transmit all the force that we spend so much time developing in the rest of our body. Think about that –  the only part of our anatomy to touch the ground when we run or jump – and most of us spend little to no time developing strength, mobility and proprioception in the feet.”

Although a growing trend, this training technique is nothing new.  There are many pictures from the ‘70s of Arnold Schwarzenegger and his buddies training barefoot.  Not only a more natural way to train, going barefoot or minimalist provides some very real performance advantages.Bunions, corns, hammer toes, Achilles shortening, athlete’s foot, and ingrown nails are just some of the issues associated with training in shoes.

The Science

The architecture of the hand and the foot are almost identical. So what would happen if you had incredibly weak hands? If you have incredibly weak hands then you can’t pick anything up and if you can’t pick anything up then the arms, back and legs can’t get strong –  and it would be easy to see that if the arm isn’t strong then it’s also more susceptible to injury. It only seems right that the same principle applies to the foot.

The Benefits

No Heel-The lift caused by the heel of a traditional shoe alters the body’s center of balance on its vertical axis.  This shifts the weight slightly forward and as a result the body compensates by exaggerating the lumbar curve.

Uneven Cushion-When weight is applied in the direction of gravity (such as in the case of squats) the foam compresses unevenly and inconsistently introducing an element of instability into the lift.  This can lead to less weight per lift. As the lifter attempts to move the weight against the pull of gravity (as in the case of a deadlift) the compression of the cushioning fails to transfer all of the lifters energy to the ground or lifting platform which robs the lifter of the full benefit of his or her efforts.

Increased Balance And Posture-There is no substitute for the bare foot when it comes to improving posture.  Proper posture leads to improved technique which allows you to lift more weight more efficiently and more safety.

Yoga Like Benefits-One major difference can be seen in yoga class. The feet of those who have been performing yoga barefoot for a lifetime are different than those who may have just begun. Well-formed arches and un-cramped toes are often the results of barefoot training.

No More Shin Splints– The subtly raised heel and the added arch support of the average training shoe change the natural mechanics of the foot. In short, time spent in a raised heel unnaturally tightens the calf muscle and lengthens the shin muscle. Calf cramps and shin splints are often directly caused by shortened calves and lengthened shins.

Reduced Joint Pain– Artificially supported shoes can force unnatural pressure into the knees, spine, and even neck. One way to naturally strengthen the arch and shin, relax the calf, improve overall ankle stability, and promote proper muscle alignment is to train barefoot.

Less Impact– “People who don’t wear shoes when they run have an astonishingly different strike.” “By landing on the middle or front of the foot, barefoot runners have almost no impact collision, much less than most shod runners generate when they heel-strike.

Negatives

The Shock Factor-Suddenly going barefoot or wearing a minimal shoe can be quite a shock to the foot and require a slow adaptation phase. Like anything exposing new movements and training regiments at full force can cause injury overuse.

Why Fix What Isn’t Broken-If you have no problems and no pain, do you really need to change anything?

Gym Rules-Many gyms don’t allow you to train barefoot

Dirty And Unsafe Surfaces– Shoes can provide protection from glass, dirt, and other random debris that can cause foot damage. But lets be honest, if you drop a weight on your foot than you are going to be hurting either way.

Blisters-Almost everyone who switches to a minimal shoe or starts going shoeless will find themselves battling blisters for the first few weeks until calluses are formed.

Conclusions

It seems petty but strengthening your foot is an essential part of strengthening the entire lower limb. I think the hand analogy describes it best. What would happen if you had incredibly weak hands? If you have incredibly weak hands then you can’t pick anything up and if you can’t pick anything up then the arms, back and legs can’t get strong. It seems like the same principle should apply to the foot. That is why I  am recommending that people give this a shot. I have always been an advocate of eating things as they are found in their natural state. I have the same ideas towards exercise. Whether it is choosing the treadmill over the elliptical, free weights over machines, or barefoot over shoes, always go with the most natural form of stuff. Start off by incorporating a few exercises and build up to an entire barefoot workout. If you are a germ freak and can bear the weird look of them, give Vibrams a shot  http://www.vibramfivefingers.com/index.htm.

 

For more great information from Kevin visit:  http://kevindeeth.wordpress.com

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

Take Charge Day!

Let’s do this Marines!  We are superheros!

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

Parties, Parties, Parties

This last month has been filled with parties for the Henriksen clan!  Celebrations over high school graduation, softball championships, and birthdays!  Not that I am complaining about the wonderful accomplishments that we have to celebrate, but it does make it hard to stay healthy in mind, body and spirit.  The stress of cleaning, planning, shopping and lack of sleep have driven us all to the edge.  The menus can’t always include healthy food and scare away all of the partygoers.  The idea of serving kale chips, veggie kabobs, and vegan desserts to Sidney’s 12yo softball cronies was absolutely horrifying to her!  She said she would rather me try to sing “Call Me Maybe” than serve that disgusting food to her teammates.  Therefore, in effort to provide less ammunition for her to tell her therapist years from now after I have royally screwed her up with poor parenting antics, I settled on hotdogs, chips, and cake.  When we planned Emma’s 5th birthday shindig, I didn’t even try.  Instead, my adorable husband stayed up until 3 am pretending he was the Cake Boss making her a fantastic Lego cake while Emma and I played Martha Steward making a Pinterest wreath.  Sometimes, you throw in the towel–have a cheat day and then try to get back on track.  After all, YOLO!

Who couldn’t enjoy celebrating the accomplishments of these fabulous kiddos!

 

 

 

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

Metabolism Boosters by Kevin Deeth

The Best Metabolism Boosters

A high metabolism means that the body is burning calories at a greater rate than average. However, an elevated metabolism goes beyond helping you burn calories and lose weight. Benefits also include

  1. More energy
  2. Better disease prevention
  3. Improved brain function
  4. Ability to recover from exercise or injury faster
  5. Healthier looking skin… to name a few

You have a huge amount of control over your metabolic rate. You can burn an extra 500 to 600 calories a day by exercising properly and eating right.” John Berardi, Ph.D., C.S.C.S., author of The Metabolism Advantage

So how does one get an elevated metabolism to reap all of these great benefits? Here are a few things to jumpstart your metabolism and get you on track towards a healthy lifestyle

1. 16 Ounces Of Cold Water Every Morning

  • Dehydration is your body’s enemy. It slows bodily functions and metabolism.
  • Your metabolism will slow to conserve energy when you haven’t had enough water to drink, as your organs can’t and won’t function as efficiently.
  • Scientifically speaking, drinking water has been proven to contribute to your body’s ability to burn calories.
  • Your body will burn a few extra calories heating the cold water to your core temperature

2. Eat A High Protein Breakfast

  • If you don’t, your body goes into starvation mode and your metabolism slows to a crawl to conserve energy
  • A high protein breakfast can boost the metabolic rate up to 30% for as long as 12 hours and provide lower insulin release, while assisting with food cravings.
  • Aim for something high in protein, containing some complex carbohydrates, and  healthy fats.
  • Cramming protein into every meal helps build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest
  • My Example: I have a 2 egg omelette with chicken breast/mushroom/peppers and a serving of my Steel Cut Oatmeal Recipe found herehttp://www.builtlean.com/2012/03/14/steel-cut-oats-recipe/

3. Drink Coffee

  • In a recent study the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf.
  • Caffeine stimulates your central nervous system by increasing your heart rate and breathing which will raise your metabolism and burn more calories.

4. Lift Weights In Place Of Cardio

  • Our bodies constantly burn calories, even when we’re doing nothing. This resting metabolic rate is much higher in people with more muscle. To add more muscle you need to lift weights and perform resistance training.
  • Every pound of muscle uses about 6 calories a day just to sustain itself, while each pound of fat burns only 2 calories daily.
  • After a bout of resistance training, muscles are activated all over your body, increasing your average daily metabolic rate.

5. Drink Green Tea

  • The brew contains a plant compound called ECGC, which promotes fat burning.
  • In one study, people who consumed the equivalent of three to five cups a day for 12 weeks decreased their body weight by 4.6 percent.
  • According to other studies, consuming two to four cups of green tea per day may torch an extra 50 calories by revving up your metabolism.

6. Eat Spicy Foods

  • Spicy foods contain chemical compounds that can kick the metabolism into a higher gear.
  • It turns out capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about one tablespoon of chopped red or green chilies boosts your body’s production of heat and the activity of your sympathetic nervous system.
  • One study suggests spicy food can provide a temporary rise in metabolism of about 8% greater than a person’s typical metabolic rate.

7. Eat Every 3 hours

  • Eating more often really can help you lose weight and boost your metabolism.
  • When you eat large meals with many hours in between, your metabolism slows down between meals.
  • Having a small meal or snack every 3 to 4 hours keeps your metabolism cranking, so you burn more calories over the course of a day.
  • Several studies have also shown that people who snack regularly eat less at meal time.

Conclusion

These 7 suggestions can help promote an elevated metabolism which will allow you to burn more calories and help sustain a healthy lifestyle. While each one may only promote a slight increase in your metabolism, incorporating all of them into a daily routine will surely provide noticeable changes and benefits. Even those of you that are inherently lazy can force some cold water down in the morning or add some spice to your lunch and dinner. Give these a try and find out which ones work the best for you.

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

From South Bend,

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

Thanks again to Kevin Deeth for another great post!  The timing of this information is perfect considering the heightened awareness of processed foods and their toxicity to our bodies.  All of our low-fat diet foods are simply free radicals gone wild!  Old cousin Joe (see Free Radical post) is throwing an all nighter in our guts when we eat these foods!  Remember that the Adkins diet may have seemed great at the time, however Dr. Adkins is now unfortunately deceased.  Vitality is the key–focus on lifestyle changes, not dieting!

Kevin writes:

I read a great article on the Wall Street Journal that inspired this post.

Over the last 20 years marketers and food manufactures have coaxed consumers into believing that the cause of rising obesity rates is due to our surplus fat intake. Consumers make choices they believe are healthy based on “healthy labels” when in fact they are not.We’re bombarded with supposedly guilt-free options: baked potato chips, fat-free ice cream, low-fat candies, which people think are healthy options because they are marketed as “low-fat” or “natural”. Yes, a high amount of saturated fat and trans fat is not good, but healthy fats such as the monounsaturated fats, polyunsaturated fats, and omega-3s have the opposite effect and are essential to a healthy/well-balanced diet.

Myth: All fats are equal—and equally bad for you.

Fact: Saturated fats and trans fats are bad for you because they raise your cholesterol and increase your risk for heart disease. But monounsaturated fats and polyunsaturated fats are good for you, lowering cholesterol and reducing your risk of heart disease.

Myth: Fat-free means healthy.

Fact: A “fat-free” label doesn’t mean you can eat all you want without consequences to your waistline. Many fat-free foods are high in sugar, refined carbohydrates, and calories.

Myth: Eating a low-fat diet is the key to weight loss.

Fact: The obesity rates for Americans have doubled in the last 20 years, coinciding with the low-fat revolution. Cutting calories is the key to weight loss, and since fats are filling, they can help curb overeating.

In recent years people have started to figure out that fat may not be main contributor to rising obesity rates, but a surplus of processed carbohydrates may actually be at the forefront of our problems. Cue, the “low-carb” diets where consumers restrict carb intake to under 100g/day. A recent article published by the Wall Street Journal claims that “A diet based on healthy carbohydrates—rather than a low-fat or low-carbohydrate diet—offers the best chance of keeping weight off without bringing unwanted side effects”… and I couldn’t agree more.

The Study

Goal:  The study was designed to look at the impact of the three diets on measures of energy expenditure, in addition to assessing hormones, fat levels in the blood and other health markers.

  • Participants followed a low glycemic food plan that focused on  fish, fruit, vegetables, nuts and whole grains. The Study explains while people who follow a low-carb diet also lose weight effectively, they have trouble keeping it off and encounter unwanted side effects.
  • Participants were placed on one of three diets for a month: a low-fat diet limiting fats to 20% of total calories; a low-carbohydrate diet modeled on the Atkins diet, limiting carbohydrate intake to 10% of total calories; and a low-glycemic-index diet, which contained 40% of total calories from carbohydrates, 40% from fats and 20% from protein. Participants were then switched to the other two diets during two additional four-week periods.

Results

  • “The low-fat diet had the worst effect” on energy expenditure, Dr. Ludwig said. Participants on that diet also had increases in triglycerides, a type of fat, and lower levels of so-called good cholesterol. “We should avoid severely restricting any major nutrient and focus on the quality of the nutrient,”
  • The low-carb diet had the biggest boost in total energy expenditure, burning about 300 calories more per day than those on the low-fat diet—about the same as an hour of moderate exercise. But that bump came at a cost: increases in cortisol, a stress hormone, and a measure of inflammation called CRP, which can raise the risk of developing heart disease and diabetes.
  • Those on the low-glycemic-index diet burned about 150 calories a day more than those on the low-fat diet without any negative impacts on cholesterol levels or various hormones, making it the ideal diet, Dr. Ludwig said. The glycemic index measures the impact of carbohydrates on blood-sugar levels.

Conclusion and Takeaway

A balanced diet filled with healthy fats and healthy carbohydrates is ideal for loosing weight and keeping it off. Yes a low-carb diet can be effective, but you may develop other health risks, suffer from low energy levels, and risk  putting weight back on. Carbohydrates are used by our body as energy that can help sustain an efficient and worth-while workout. If your workout is jeopardized due to an nonavailability of adequate energy levels from carbohydrates then your exercise goals are compromised. Just to clarify; I am not advocating people go load up on pasta, breads, cereals, and other processed carbs. The key is to make sure the carbohydrates you do consume all come with a healthy dose of fiber and protein with a low glycemic index from things like fruit, vegetables, minimally processed oats and whole grains.

My Favorite Carb Sources

Quinoa

Steel Cut Oats

Black Beans

Source:

http://online.wsj.com/article/SB10001424052702304458604577490943279845790.html?mod=e2tw

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

From South Bend,

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

The Superfood Chia

Chia seeds are a favorite superfood!  The word Chia comes from the Mayan language and means “Strength.”  I’ll say strength  is what this power food offers on all levels.  Recent reports show that after taking chia seeds for a few weeks, arthritis sufferers reported decrease symptoms.  The high concentration of Omega-3 helps to lubricate the joints similar to fish oil.  The Omega-3’s are converted to prostaglandins in the body which have anti-inflammatory qualities.  Another advantage is in the detox area.  Chia has a swelling action in the colon similar to psyllium which absorbs toxins.  Thus, it regulates bowels and cleanses the colon.   The seeds are loaded with antioxidants to fight that free radical cousin Joe. (see previous post -Free Radicals)  They contain 20% protein which is a higher percent then wheat or rice for all you that ask how to get good protein without eating a ton of meat.  Chia helps stabilize blood sugar and provides fiber, zinc, and phosphorus!  It’s a winner on all levels!!! 

For more information on Chia seeds —visit http://www.eatalkalinefoods.com

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

Healthy Snacking –by Kevin Deeth

Kale chips are a healthy alternative to typical potato chips. They provide the same great taste and similar to all chips and snacks, most people find it very difficult to have just one. The great thing about kale chips is you can have more than a handful without stuffing yourself with empty calories from processed white flour or potatoes, unhealthy oils,  and salt.

Benefits Of Kale

  •  Kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, delicious flavor, and  is one of the healthiest vegetables on the planet.
  • One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
  • Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K
  • Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
  • Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

Comparison Of Kale Chips With Other Popular Chips

Kale (1 ounce, 28 grams) 

  • Calories-15
  • Fat-0 grams
  • Fiber-2 grams
  • Sodium-12 grams
  • Carbs-3 grams
  • Protein-1 gram
  • Sugars-1 gram

Lays classic original (1 ounce, 28 grams)

  • Calories-150
  • Fat-10 grams
  • Fiber -1 gram
  • Sodium-180 grams
  • Carbs-15 grams
  • Protein-2 grams
  • Sugars-0 grams

Tostitos original tortilla chips (1 ounce, 28 grams)

  • Calories-140
  • Fat-7 grams
  • Fiber -1 gram
  • Sodium-120 grams
  • Carbs-18 grams
  • Protein-2 grams
  • Sugars-0 grams

How To Make them

1. Preheat the oven to 300 degrees and put 1-2 tbsp of extra virgin olive oil on baking sheet

2. Wash 1 head of kale and let it dry completely before putting it on the baking sheet.

3. Strip the kale from the stems into about 1-2 inch square pieces and rub in the oil from baking sheet. (Keep in mind kale will shrink when cooked.)

4. Lightly season with pepper and garlic powder

5. Cook for 20-25 minutes (Optional: Flip the kale halfway through)

6. Serve as you would chips, with or without the stems.

Conclusion

The nutritional comparison between kale chips and standard snack chips is a little bit ridiculous when you look at the calorie and carb difference alone.  Obviously when you take into account the processed ingredients involved in making generic chips the gap continues to widen. Yes, extra virgin olive oil will add some calories but it will also provide you with healthy fats that are a great alternative to the “vegetable oil” and “sunflower oil” found in generic chips. Anytime you can substitute natural ingredients/whole foods for processed/packaged foods is always a smart choice and will help you on your journey to achieve optimal body composition.

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

From South Bend,

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

Depression–just a vitamin deficiency?

I do believe that it is this simple!  Frightening that we haven’t discovered this before the prozac revolution started!

 

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

Sugar, Sugar, Sugar

Thanks to my fabulous patient Annie for sharing this with us!  Sometimes a picture says more than words.

What A Unique Way To Present This

 

 

4.2 grams = 1 teaspoon of sugar = 1 cube !


Someone ought to get an award for this. We know the facts, but this
brings it into perspective quickly, doesn’t it?

Each cube is a teaspoonful.

Now someone needs to do this with salt!

‘When someone shares something of value
with you and you benefit from it, you have
a moral obligation to share it with others.”
So send it on!!         

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