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

prevention

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

10 Signs You May Be Gluten Intolerant—

It has been estimated that 15% of the US population.  Could you be one of them?

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.

Posted on by Angela in Diet, Nutrition, Weight Loss, Whole Food 3 Comments

Pinterest Epic Fails

Paleo Banana Zucchini Bread

Ingredients:

1 3/4 cups almond flour or almond meal
4 pastured eggs
1/4 cup coconut oil (melted)
3/4 cup coconut sugar
2 ripe bananas, mashed
3/4 cup shredded zucchini
1 tsp cinnamon
1 tsp pumpkin pie spice
2 tsp vanilla
1 tsp baking powder
1/2 tsp salt
1/2 cup dark chocolate chips (mini preferred)
1/2 cup walnuts (optional)

Directions: Preheat oven to 350 degrees

Mix all wet ingredients together first and then add in the dry ingredients, mixing well. Pour into a loaf pan greased well with coconut oil and cook for 75 minutes or until a toothpick or fork comes out clean (aside from melty chocolate ). Let cool before slicing and serving but it tastes best when still slightly warm. Enjoy!!

 

HERE’S ANOTHER GREAT HEALTHY RECIPE—I MADE THIS FOR SIDNEY’S 13TH BIRTHDAY PARTY—please note the pinterest picture I copied and the actual picture of my dish—BAHAHAHA!

Sweet Potato & Pomegranate Salad

2 medium sweet potatos, cubed,  plus olive oil, sea salt and pepper for roasting

2 cups baby salad greens (kale, spinach, arugula, etc)

1/3 cup pomegranate seeds

1/3 cup crumbled feta

1/4 cup almonds

handful of chopped cilantro

2-3 chopped scallions

DRESSING

2 tablespoons olive oil

1/2 clove minced garlic

2 teaspoons honey

1 teaspoon white wine vinegar

salt and pepper to taste

 

1.  Roast the sweet potatoes:  Preheat oven to 400 degrees.  Chop the sweet potato into bite sized cubes.  Drizzle with olive oil, salt,  and pepper.  Roast in the oven for 20-30 minutes.

2.  Make ther dressing:  Whisk together the olive oil, honey, garlic, salt and pepper

3.  Assemble and toss lightly—and ENJOY

Here’s Mine

 

The Pinterest Version

 

 

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

Why am I always hungry?

Here is a great new post from our dear friend Dee–please check out her site http://www.gettingthebestoffood.com   She shares her journey and includes a realistic attitude that accounts for all the daily struggles, stress, and obstacles that sabotage us relententlessly.  You go Dee!!!
The first time I saw this diagram was nearly a year ago and it has never left my memory. Over the past few months I have noticed how refined foods such as white bread and sugar have effected hunger throughout the day. This simple illustration shows how all highly processed foods, fats and oils look in the stomach. I’ll be right back, gotta grab an apple.OK, I’m back, less starving than I was a minute ago. If you look at all of the diets that have been successful and popular, most of them have fruits and veggies in common. Atkins, not so much because it’s an all-protein diet. The challenge that I’ve found is getting veggies to taste good. Fruits are naturally delicious without anything added, but veggies are usually better when you make them bad…like broccoli with cheese sauce, fried green beans with butter, creamed peas, spinach au gratin. At this point, I’m finding it more challenging to make veggies fun. Well, fun is a strong word. I don’t know if they’ve ever been fun. Here are some tricks I’ve learned:

  1. Bake kale with a spritz of olive oil for crispy chips with a touch of sea salt
  2. Hide spinach in smoothies, soups, baked eggs
  3. Mash sweet potatoes with a touch of cinnamon, almond milk and agave nectar and bake for fake pumpkin pie
  4. Use romaine or Boston lettuce leaves to wrap the healthy ingredients you would normally put on bread, like tuna salad, grilled chicken, lean steak
  5. Soak dates — use the water as a healthy natural sweetening liquid and puree the soaked dates with water to make a paste as a solid sweeter for recipes (paste with spaghetti squash and cinnamon is great.
Posted on by Angela in Body, Diet, disease, Green Living, Guest Blog, Nutrition, Weight Loss, Whole Food Leave a comment

Detoxify!

Posted on by Angela in Call to action, Nutrition, Weight Loss, Whole Food Leave a comment

Cranberry Smoothie

Here’s another great recipe for this week!  I want to remind everyone that I am posting the smoothie posse recipes and experiences from last week because I leave for a nutrition conference this week so I can’t participate.  The one major note that I will tell you before starting the fest is to not forget to drink water!!!  By day #2, I was cranky, tired, and really hungry!  Also, (spoiler alert) that the beet juice recipe from day #2 will make you pee red!
Very happy with my cranberry smoothie this morning. Fresh cranberries. ’nuff said.

1/2 cup frozen cranberries
1/4 cup frozen blueberries
1/2 cup frozen blackberries

5 frozen whole strawberries
1 ripe banana
1 Tbsp hemp seeds
1/2 cup soy milk
1/2 cup brewed green tea, cooled (i’ve brewed a bunch and it’s chillin’ in my fridge for upcoming smoothies).
Posted on by Angela in Body, Diet, Nutrition, Whole Food Leave a comment

The Definition of Insanity

I think counting calories sucks!!!!  It doesn’t really work–just look around and see the number of overweight people in our country and you will be convinced.  As Einstein said, “The definition of insanity is doing the same thing over and over again and expecting different results.”  So what we are doing isn’t working.  We need to really be focusing on the quality of our food.  Math and getting caught up with numbers is wasted energy.   Ask yourself?  Is weight loss really a good hobby?  How many of us spend too much time thinking and obsessing over our weight?  Use these next few tools at the grocery store this weekend to help you out.  Remember that the “Fooducate” app for your smart phone can help you out too.

 

1.  How many ingredients are in it?

2.  Is it organic?

3.  How much sugar is in it?

4.  Does it contain any artificial colors, flavors, sweeteners, MSG, chemicals ETC?

 

Organic foods are nutrient dense, safer for the planet, and are grown with more care.  Forget those nasty free radical causing chemicals that make snacks low-calorie—-Let’s just eat real food folks!  As Sean Croxton says–Let’s JERF (a great verb in my opinion)–Just Eat Real Food!

Stay tuned for the big holiday challenge–more to come tomorrow!

 

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

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

Mid Life Manifesto

When I was a little girl–the words “become a professional and don’t expect someone else to take care of you” were gently and repetitively etched into my head.  I think that is why I aspired to become a doctor.  I didn’t want to do law, I have no passion for rules.  A business owner seemed too processed for me.  I wanted to help people.

When I was in college after already committing my life to become a doctor, I became terribly ill and landed a spot in the hospital.  My doctor at the time told me “You are not going to die”  That phrase I will never forget because at that moment–I felt like I might.  I was then forever indebted to becoming that person who would reassure a patient that their darkest hours were not at hand.   I studied hard and abstained from activities my peers were engaged in only to pursue my dream.  Eleven years ago my dream came true and I was finally the doctor starting practice and ready to change the lives of many.  I was trained to treat every disease with the best of medicines and could conquer any patient’s complaint.  Unfortunately, those concepts drastically changed as I continued to evolve as a person and was touched by each patient that I met.  After ten years of medicine I could feel myself beginning to change but I wasn’t quite sure just what the change was.  Then the day Susan came in I began to have a greater focus.

A few years ago, Susan, a popular vet in the local community with 4 boys, came to me tearstricken and upset.  She had developed an autoimmune disease seven years before that had debilitated her to the point that she was unable to function as the woman, mother, and wife that she had once been.  Tears welled in my eyes during that annual visit as I noted her spirit and life’s luster being eroded by the burden of her disease.  I told her … “I am no superwoman, I have no answers for you.”  We could only pray together that things would change.

The following monday morning she called and said  “My pastor pulled me aside after church on Sunday and told me he had dreamt I got a second opinion and was healed.”  I immediately called a physician whoI had not seen since residency.  He was leaving for a mission trip to Haiti the next day and the only way he could see her was if she could be there in thirty minutes.  Ironically, she had no patients scheduled that day, had a babysitter for her kids, and was already having lunch in the area.  He told her that it wasn’t a disease, it was an allergy.  He hadn’t a clue as to what she might be ingesting that would cause this severe reaction. Eventually, she discovered that she had to eliminate red dye # 40 from her diet and she is 100% healthy now.

I have spent countless hours walking in the woods and enjoying my own family.   Yet, I continue to watch many other patients struggle with their inability to share the same pleasures in life.  I have now realized that I have been on the wrong track.  We dont need to cure and treat disease–we need to prevent it!
All the years of training to to heal people have proven that I have been coexisting with them.  I must shift my role to help them before the diseases takes hold.  I must help my patients change themselves.  I realize that the best way to change the world is to change yourself.

Thus—I will simply become who I am by letting go of what I thought I was and hope to do the same for those who come to me for help.

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