ShopNoGMO

What is a GMO?

A GMO (genetically modified organism) is the product of a lab process that takes genes from on species and inserts them into another species to attain a desired trait. Viruses or bacteria are used to infect animal or plant cells with the new DNA. The DNA is coated with tiny metal pellets and shot into the cells. Then, the new DNA is injected into fertilized eggs and electric shocks create holes in the membranes of sperm forcing the new DNA into the holes. Although, no research on humans has shown detrimental effects from eating GMO foods, numerous studies on animals have shown immune damage, pre-cancerous cell growth and many unexplained anomalies.

4 Tips to avoiding GMO

1. Buy organic–labels saying 100% organic or made with organic ingredients

2. Buy Non GMO–labels saying “artificial hormone free”

3. Avoid high risk ingredients–corn, soybean, canola, cottonseed, sugar beets, corn syrup

4. Download shopping guide and get the app “ShopNoGMO”—a great app with plenty of good information and specific products to avoid.

Posted on March 29, 2013 by Angela in Body, Diet, Exercise, Nutrition, vegan, Whole Food Leave a comment

Now this makes me happy!

I recently got an email from one of my fabulous compliant patients. She had an ALCAT test done to check for food sensitivities about 4 months ago and this is the testimonial/update that she has graciously allowed me to share with you. I love when patients take responsibility for their health and really get better!!!

” I have continued faithfully on my new way of eating and still feel great! I have less pain, fewer to no headaches, little to no inflammation, more energy, more mental clarity, and while I don’t believe I’ve lost any additional weight, I certainly haven’t gained any…and that is without regular exercise.

Here’s how I believe I’ve been able to be successful at staying on the plan:

- The ALCAT test proved most helpful, because I think it could take a lifetime of trial and error to figure out foods that may be hurting. The list of low, moderate, and high intolerant and list of acceptable foods are wonderful guidelines for eating in a way that helps rather than hurts. When people ask me about this, they invariably want to know what I’m no longer eating, but I must reiterate to them, that the test is the ONLY way to know for sure if a food/additive is bothering them. This highly customized view of things keeps me away from FAD/TREND diets or food systems that are based on points, counting calories, portions, etc. I think this is difficult for people to grasp, but eating foods off MY acceptable list and either abstaining or keeping to a minimum the intolerant foods helps me feel better; feel satiated, and therefore, I don’t worry about calorie counting or portions.

- When I started eating differently, I kept a journal. I think I wrote down about everything I put in my mouth for 120 days. This helped keep me on target especially with trying to eat five times during the day. I still struggle with that, but because I’ve changed the WAY I eat, I no longer worry about over-eating or consuming empty non-nutritional foods when I do feel really hungry.

- My family, friends, and co-workers have been super supportive. I’m surprised by how some of my family members will actually ask what I can eat so they are sure to have something for me when inviting me over for a meal. They’re all used to me making menu substitutions now, too, and I don’t get crazy with it. For example, yesterday I went to Applebees after church. I ordered grilled chicken with onions and mushrooms, but it also came with veggies (carrots, broccoli and squash) over red potatoes (which are a no no for me). I asked to leave off the potatoes, so they gave me extra veggies instead. YUM! I do the same thing with salads.

- And finally, realizing that I wake up more easily, have less pain, and don’t miss those cyclical headaches keeps me on track. I do NOT want to go back to feeling so terrible all the time. I’ve had a couple of headaches since being on the plan, but they have been much less severe and do not last long. I used to get headaches that lasted for days and were just brutal. I still have some pain in my hands each morning, but it’s possible that’s from years of typing/using computers. I don’t have near the pain throughout my body as I used to, and I don’t have the “heavy” feeling anymore. That one’s difficult to explain, but sometimes I just felt heavy, and I was getting depressed about it. I feel much lighter these days, literally and figuratively. “

Thanks girl!!! Love it and keep up the good work! Thanks for sharing as you are an inspiration to other patients. Please contact me or Michelle 317-217-2626 if you are interested in ordering an ALCAT test for yourself —there is more information on the ALCAT page of the blog.

Posted on March 25, 2013 by Angela in Body, Diet, disease, Guest Blog, Nutrition, Weight Loss, Whole Food Leave a comment

Dee knows what to eat

Here’s another great post from Dee!!

As promised, here is an expanded narrative on focusing on what you can eat, instead of what you can’t. Let me start with an example of how one’s day goes on a diet. Let’s say there was a family gathering over the weekend and your neighbor’s half-eaten chocolate cheesecake was leftover in your fridge. You go to work on Monday with your cooler of veggies and mid-morning you start saying to yourself “I won’t eat that cheesecake, I won’t eat that cheesecake, I won’t eat that cheesecake.” After a nice, lunch of spinach salad and berries you start to think of your evening plans and again recite your directive of “I won’t eat that cheesecake…and on, and on. Guess what happens when you walk into your kitchen that night! You have practically brainwashed yourself on NEEDING to eat that cheesecake because it has been incessantly imprinted on your brain all day.

Right now, in order to gain better health, I have decided to not eat sugar, flour, potatoes, rice, pasta, fried food, fast food, high-fat food. That said, I cannot eat some of my favorite happy foods: Buffalo wings, pizza, egg rolls, baked Brie, loaded potato skins. (See where the need to change eating habits came from?)

Sounds like there’s nothing left to eat if I take away all of my favorite comfort foods. But let’s be honest. For the short list of what has to go away as I adjust to some better choices, here are some great things that I can eat: eggs, oatmeal, yogurt, pineapple, bananas, strawberries, oranges, kiwi, apples, blueberries, grapes, pomegranate, pecans, almonds, cashews, wheat tortillas, wheat pita, salsa, hot sauce, marinara sauce, spinach, avocado, tomatoes, sweet potatoes, eggplant, zucchini, cucumbers, tuna, turkey, chicken, salmon, ginger, tilapia, shrimp, lobster, filet Mignon.

True story: yesterday I had nothing planned for dinner and started thinking that maybe my kids would like a pizza because when Mama diets the whole family diets. That pizza notion turned into thinking maybe I would make a homemade flatbread pizza with turkey pepperoni. Then I thought maybe a turkey burger instead, no wait, a black bean burger on a bed of lettuce and tomato. By the time I pulled into the drive, I was actually craving a black bean burger and that’s what I had for dinner. It was delicious! Lucky for my kids and husband they had all gone out for Mexican before I got home.

Posted on March 9, 2013 by Angela in Body, Diet, Nutrition, Weight Loss, Whole Food Leave a comment

Good Beginnings

Thanks Dee—

I love this post-

Dee writes:

As we enterred into a new year, many of us lookeded forward to the opportunity to begin things with a fresh, clean slate. Starting over allows us to be energized with the hope of finally tackling our hardest challenges. In the way that a new year sets the tone for the weeks and months to follow, a morning routine also stages the foundation of a person’s day.

When we were children, we lived on sugary cereals, breads, pastries and jams before a school day. As adults, our tastes and cravings for these things don’t change, but our metabolism and nutritional needs do. It becomes much more difficult for adults to consume high levels of sugar and baked goods made with processed enriched flour.

Whole grain options have become popular in recent years because health experts tout that true whole grain products are more time-consuming to digest. Because the grain hasn’t been broken down in manufacturing, it is not as readily absorbed into your bloodstream. Instead of machines processing the parts of the grain to make it smoother and more refined, your body has to put in a bit more effort with a whole grain product. That extra time and effort results in decreased sugar spikes, fewer cravings throughout the day, and diminished hunger until the next meal. Avoiding sugar will benefit the body in the same way.

And remember to eat a real breakfast! Breakfast means breaking a fast. When you start your day with breakfast, your body’s natural metabolism kicks into gear and starts to burn fuel. If sitting down to eat is a challenge, a fruit/veggie smoothie can be a good option.

All smoothies are not created equally. Making them yourself will ensure that you’re not getting a lot of extra sugar and processed foods. A basic recipe can include berries, bananas, yogurt, water, ice. It is best to skip the fruit juice. The sugar content in juices is often very high and — just like the processing of grains — you’re consuming something that is already broken down. If you like orange juice, try substituting eating an orange instead.

Coffee and teas can be added to your breakfast list, but don’t substitute them for water. Just because they are a liquid, doesn’t mean they count in your daily goal of drinking eight full glasses.

Being prepared is the key to making good choices, so be sure to have whole grains, oatmeal, fruit, yogurt on hand the night before. A few other good tips to start your day on the right foot:

Prepare clothes for work/school the night before
Make a short list of things to do the night before
Prepare a lunch or healthy snacks to bring (cut up veggies, nuts, fruit)
Give yourself enough time to avoid rushing

And the most important part – if you start your day with sugar and starch, you will have an extremely difficult time avoiding it the rest of the day. Trust me, I took my daughter to a Chinese buffet today. I didn’t overeat and mostly ate the veggies and noodles with a small bit of dessert. Nevertheless, I’ve been eating carbs and sugar all day long.

Follow along Dee’s journey at http://www.gettingthebestoffood

Posted on February 18, 2013 by Angela in Body, Diet, Guest Blog, Nutrition, Weight Loss, Whole Food Leave a comment

Go Dee –You’re a Rock Star!

Thanks for the update Dee—we love you!

Continuing on from yesterday’s post, I’m finding it very helpful to keep things in perspective. I weigh 180.5 pounds today which is far from really being thin. But I feel kind of thin. 200 pounds is a not-so-distant past and I still remember very well what my clothes felt like a few weeks ago. So even though I have a lot of work ahead of me, I actually feel (relatively!) thin. The back zipper on my skirt keeps shifting around to the side because the skirt is loose. Alright, it’s still a size 16 skirt, but did you hear the part about it being LOOSE? Hallelujah!This photo is not me, but it shows you what I mean by allowing yourself to celebrate the victories on the way to the goal. I love watching The Biggest Loser because so many people can relate to the struggles and emotions these people feel. And when you see an overweight person who is brave enough to stand up on television and dance in a sports bra at 199 pounds — because they used to weigh 260 — what a perspective!

Posted on February 15, 2013 by Angela in Body, Diet, Exercise, Guest Blog, Nutrition, Whole Food Leave a comment

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 January 24, 2013 by Angela in Body, Diet, Nutrition, Weight Loss, Whole Food Leave a comment

Planet Fitness Deal

Is joining a fitness club too expensive? Check out this new offer that Planet Fitness is presenting. Ten dollars to join and then ten dollars a month. Here’s the perk–they are open 24 hours monday thru friday. They also offer unlimited personal training. There is no contract so it seems really reasonable to try it out for a month. Kathy just joined and I am looking forward to the ab training classes they offer as my muffin top is in need of some slimming! I would also like to be able to do a sit up as well as some of my 60-70 year old patients!

As the most innovative health club brand in the United States, Planet Fitness is known for a lot of things – our absurdly low prices, our Lunk™ Alarm, and most of all perhaps, for our Judgement Free Zone® philosophy, which means members can relax, get in shape, and have fun without being subjected to the hard-core, look-at-me attitude that exists in too many gyms.

Posted on January 23, 2013 by Angela in Body, Exercise, Weight Loss 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:

Bake kale with a spritz of olive oil for crispy chips with a touch of sea salt
Hide spinach in smoothies, soups, baked eggs
Mash sweet potatoes with a touch of cinnamon, almond milk and agave nectar and bake for fake pumpkin pie
Use romaine or Boston lettuce leaves to wrap the healthy ingredients you would normally put on bread, like tuna salad, grilled chicken, lean steak
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 January 22, 2013 by Angela in Body, Diet, disease, Green Living, Guest Blog, Nutrition, Weight Loss, Whole Food Leave a comment

Wheat Woes

If you stop consuming wheat the following should happen—-

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

http://www.wheatbellyblog.com

Also visit my previous post Against the Grain -part 1 for more information on the dangers of modern day wheat

Posted on January 4, 2013 by Angela in Body, Diet, Nutrition, Weight Loss, Whole Food Leave a comment

Detox Cleanse

Well, it’s that time of the year when we all start making resolutions for change. We aspire to become better people and to take better care of ourselves. We set unrealistic goals, take an all-or-nothing approach, and most of us will epically fail within the first few months. Weight loss, nutrition, and self-improvement are choices that we make daily, every time we open our mouths to put something into our bodies.

Many of you have asked about cleansing and detox kits. Don’t buy them! Anything that is artificial or comes as a supplement or powder isn’t worth chancing.

I do think cleansing and detox can be healthy and play a good role in jump starting you into a new healthier lifestyle. I came across a 14 day detox program that uses only real food to detox which I think is safe for most. It also incorporates social support for the program which is where many of us fail in our New Year’s Resolutions. You can learn more about this at http://www.yurielkaim.com/

Posted on December 28, 2012 by Angela in Body, Diet, Nutrition, Whole Food Leave a comment

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