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 November 16, 2012 by Angela in Body, Diet, Exercise, Guest Blog, Nutrition Leave a comment

Clean Chocolate Bars

Thinking about the holidays? I plan on giving all homemade gifts this year (yes, I am broke). Because my sewing and knitting capabilities are lacking, I am looking for healthy recipes that follow along with our no artificial, whole, clean foods eating plan. Here is a recipe Kathy stumbled upon that might be a keeper.

Chocolate Bars

(12 servings)

3/4 cup pure coconut oil

1/2 cup unsweetened cocoa powder

1/2 cup honey

2 tsp vanilla extract

2 tsp ground cinnamon

1/2 tsp chili powder

1/4 tsp cayenne pepper

1/8 tsp sea salt

In a medium bowl, combine all ingredients. Whisk well. Then spread the mixture over parchment lined cookie sheet and chill in the fridge over night.

Bah Bam!!!! Now that is my kind of easy recipe!!!!! Beware —you all may be getting these for the holidays!!!

You can find more clean recipes at http://www.thegraciouspantry.com This is a great website with tons of CLEAN recipes!

Posted on November 5, 2012 by Angela in Body, Diet, Nutrition, vegan, Weight Loss, Whole Food Leave a comment

Simply Become Who You Are

The “Simply Become Who You Are” cookbooks are in and now available for only $10.00. These cookbooks are complications of recipes received by you wellness warriors over the last 16 months. Many thanks go out to all of you skinnies that have helped contribute and participate in keeping our Wellness Program going. The cookbooks make a fabulous gift for the holidays as I can’t imagine a better gift than giving someone the gift of health. We only have around 50 copies left so get a move on! The book has hundreds of recipes of healthy cooking options! The books aren’t vegan or paleo but they are easy recipes that can be modified to fit the type of whole foods you are trying to incorporate into your diet. Free of artificial ingredients and additives is how we roll! Whole foods baby and eat your veggies!!!!

Call and reserve one today or stop by and pick one up at the office.

Michelle or Kathy 317-217-2626

Also a quick reminder that the IU West Fall Farmers Market will be held this Friday November 2nd from 10:30 to 2:00pm to get locally grown inexpensive whole food ingredients. Happy cooking!

Another big reminder—The Biggest Loser contest will start Nov 1st!!!! We already have many enrolled so get signed up!

Posted on November 1, 2012 by Angela in Body, Diet, 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 October 23, 2012 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 October 22, 2012 by Angela in Body, Diet, Nutrition, vegan, Weight Loss Leave a comment

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 October 19, 2012 by Angela in Body, Diet, Nutrition, 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

Posted on October 17, 2012 by Angela in Body, Diet, Exercise, Nutrition, Weight Loss, Whole Food Leave a comment

Pass the Salt

90% of Americans age 2 and older eat too much salt! In fact, the average American eats around 3436mg daily!!! This is amazing considering that less than 1500mg daily is required for prevention of high blood pressure. In a nutshell, here is what high sodium intake does to the body.

1. Extra sodium alters the sodium/potassium balance that is necessary for the kidneys to remove extra fluid from the body. The extra fluid increases blood pressure and strains the blood vessels supplying blood to the kidney

2. The higher blood pressure puts a strain on the arteries causing the tissue to become thicker and stronger which then even elevates the pressure more. If left untreated, the arteries can burst or become clogged allowing for decreased nutrients and oxygen flow to organs

3. High blood pressure ultimately damages the arteries to the heart and brain which can eventually lead to a heart attack or stroke.

Salt/Sodium Labeling Woes

Sodium free—-this means there is less than 5mg per serving—-

Very low sodium—this means 35mg or less per serving

Low sodium—means 140mg or less per serving

Reduced sodium—means it is reduced by 25% per serving

Light sodium—is reduced by 50%

Here are some little tips to reducing your sodium intake:

Rinse canned foods (vegetables, beans, tuna etc)

Take the salt shaker off the table

When eating out, ask the waiter to hold the salt

Read the food labels!!!!

Shoot for less than 3000mg daily

Posted on October 16, 2012 by Angela in Body, Diet, disease, Nutrition, vegan, Weight Loss, Whole Food Leave a comment

Why I Hate Diabetic Educators!

No offense. It’s not their fault. We don’t teach them real nutrition nor do we teach any healthcare providers real nutrition. For years, out of standard of care compliance, I have referred my diabetics to educators to learn how to eat and balance carbs/proteins. For a very few patients, scared enough by the actual diagnosis, the diabetic education is all they need. They forge head on counting calories and planning meals. They check their sugars and put an obsessive compulsive plan into action. Here’s the real problem. We haven’t really taught any of these patients that they can reverse their disease by eating whole foods (including fruits) without counting every calorie and carb. It wasn’t until we started our wellness program that we were forced to take into account that most patient’s don’t have time to count every carb, weigh every meal, read every label. This plan is really hard for most with busy schedules and complicated lives. Eating whole, non-processed food straight from the earth does not raise your blood sugar. It’s nothing like the low-fat, low carb, processed foods that continue to deteriorate the body with additives and artificial substances. Most dietitians and doctors are recommending these without really knowing the potential danger. This is where we are erring with these diabetics; telling them to get sugar-free, artificially sweetened products instead of eating real fruit is a mortal sin committed against curing their disease. Sure, we may control their sugars but ultimately, we haven’t done any thing to provide them real nutrition and reverse their disease process. Consider looking into “Forks Over Knives” and “Hungry for Change” if you are a newly diagnosed diabetic–you are in charge of your own destiny and unfortunately you may have to take matters into your own hands.

Posted on October 3, 2012 by Angela in Body, Diet, disease, Nutrition, vegan, Weight Loss, Whole Food Leave a comment

Pride and Success

I’m so proud today! I’ve been having a rough week having to doll out some difficult diagnoses to patients. That is ultimately the worst part of my job! I hate telling someone they have cancer or disease even if it is something we can treat and cure. I feel like it rips a piece of my soul out every time–not to mention that I look like HE double hockey sticks the rest of my day because I cannot let someone cry alone. So with swollen eyes and mascara stained cheeks, I forged ahead to see Miss Susie, one of my dear patients with diabetes. She started my wellness program reluctantly back in December and has vowed to stick with it. Upon starting, her blood sugars were out of control and her Hgb A1C was 10! (this is the average blood sugar over 3 months in a diabetic and should be 6). Today, she clocked in 18 lbs lighter with an A1C of 7 and I am starting to take her off of medication. I have to mention that during the last 9 months –her husband was diagnosed with cancer and underwent surgery as well! So despite her emotional hurdles–she was able to overcome her disease by taking charge of her diet and what she actually put in her mouth and it has made ALL the difference. My day is a little brighter now thanks to Susie who took a leap of faith with me and vowed that she would do what we told her. She is my strong wellness warrior with the strength it took to get rid of diabetes!@! Eat your veggies people! This whole food business really does work! You can get better if you really want to!

Posted on September 27, 2012 by Angela in Body, Diet, Nutrition, Weight Loss, Whole Food Leave a comment

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