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
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
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
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
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
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
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 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
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.
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!
The founders of Lost Art Press – Lucy May, Christopher Schwarz and John Hoffman – are trying to restore the balance between hand and machine work by unearthing the lost art of hand skills and explaining how they can be integrated with the machinery in the modern shop to help produce furniture that is crisp, well-proportioned, stout and quickly made. They do this with the publication of fine books on the craft of woodworking and through a blog which covers everything from techniques to rising stars in the field.
Christopher Schwarz is the former editor of Popular Woodworking Magazine , where he worked between 1996 and 2011. He is now a contributing editor to that magazine, maintains a popular blog through their website and has produced many instructional online videos and DVDs. In addition to authoring the successful The Anarchists Toolchest, published by Lost Art Press, he also serves as a contributing editor to The Fine Tool Journal and has produced several DVDs in conjunction with Lie-Nielsen Toolworks and on traditional skills.
This week, my husband, Tim is spending the week with Christopher Schwarz at the Mark Adams School of Woodworking. He is learning the techniques of using hand tools as he builds a 17th century French inspired workbench. He is having the time of his life. I added this post to stress the importance of being yourself! Do things that you enjoy! Take time to smell the roses! Remember, doing to please others only leads to heart disease! By the way, rugged with hand tools is the new sexy!!!
A wake up call statement before we get started. The FDA makes no serious effort to control the use of the word “natural” on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. Be careful of misleading food labels.
The concept of a cheat meal or cheat day has been around since the inception of diet’s themselves. Staying disciplined for 7-14 days in a row can be both physically and mentally challenging. Whether you are trying to gain muscle or lose weight, eating a disciplined diet that is filled with protein, healthy complex carbohydrates, and adequate caloric intake can be become monotonous. This is where the “cheat meal” or “cheat day” comes into play. Most of the issues people have with dieting are mental and not physical. Cravings are powerful and can be taxing on the physical and mental side of humans. The good thing is cheat days or cheat meals can actually have physical benefits for your metabolism as well as giving you a mental break
Cheat meals keep the body guessing. Similar to when your muscles adapt to the same exercises and rep range from routine and repetitiveness, your metabolism adjusts based on your calorie levels in the same fashion. Just when your body starts to think it has things figured out you surprise it with a radical change in your diet. If you eat the same thing everyday within a few weeks your body will adapt to the caloric intake. You have to spice things up and keep the body confused.
Leptin is a protein hormone that plays a key role in regulating energy intake and energy expenditure, including appetite and metabolism. Leptin signifies a slowing metabolism. Whenever you are on a diet for an extended period of time, your body will begin to adjust its metabolic functions in an effort to ‘make due’ with the amount of fuel that it is being given. Your goal is to periodically kick your leptin levels back up so as to avoid the intense physical hunger and the slowed-to-a-crawl metabolism.
The cheat meal can provide a mental break even more so than as a physical break. Mid-week cravings can be pushed aside knowing that you have an awesome reward in the form of a meal coming on the weekend. Allowing yourself this mental break can inhibit future cravings in the weeks to come.
Leptin is highly responsive to glucose metabolism. So, when eating a cheat meal, you will benefit much more if the majority of your excess calories are coming from good sources of carbohydrates that will turn into glucose. One day a week increase your caloric intake by 25 to 50% in any way you want but preferably in the form of healthy carbohydrates. The sudden spike in your calories will keep the body guessing and force your metabolism to readjust following the meal along with giving you a mental break.
Thanks for reading and let me know if you have any questions or comments.