Sherry's Story

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

Tara's Story

Tara's Story When I turned 30 years old I weighed in at 348lbs; clothes were getting harder to find and more expensive, and my life was getting difficult to manage. When going out to eat we had to have a Read more

Pharmacy to Farmacy

Many of you may know Erin-- the fabulous Pharm D that worked in our office a few years back.  Erin is a phenomenal gal and we embarked on the journey  into natural medicine around the same time.  As we both Read more

The Sauerkraut Challenge

As many of you may know --- my 9-year-old daughter has been extremely ill for the last 4 weeks.  It is so painful to watch your child suffer from illness and not be able to do anything to fix Read more

Healing the Gut with Bone Broth

What is bone broth? What the @&*$ is bone broth and why is everyone talking about it and its medicinal benefits.  First, bone broth is simply stock!  Chicken or beef bones are usually used although you can use venison/lamb/pig etc.  Read more

Breastfeeding Tips

  Here's a different topic for today regarding breastfeeding!  We all know how important the gut microbiome is and breastfeeding is a natural, inexpensive way to help your baby's gut get all those good bacteria!  Natalie Michele the author of Read more

Avoid these banned foods

Are you eating food that's already banned in other countries but is still allowed to poison and kill Americans? Learn these pernicious ingredients and common foods through this infographic. Use the embed code to share it on your 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

Whole Food

Diminishing Returns!

I love some of Dee’s older posts that are so insightful on how we are brain washed into thinking we need to eat so much.  It is a complete attack on all of our senses— 

Dee writes:

 

Our wonderful country has transformed into one in which many fortunate citizens are overindulged, overstocked and overfed. I see so many kids who have such an air of entitlement. Many of us use money we don’t have to buy things we don’t need. There is this great sense of getting more, needing more, wanting more. Restaurants and fast food chains jump right into the game of giving us what we want. When you look at a commercial for, lets say, a pancake house you can see exactly what I mean. First, they give you the price of something-99 and then you see the combo – stack of pancakes, two kinds of meat, two eggs and a side of home fries. All of this is for one person. This is such a common assortment of food and it is set up to please every part of the palette, that we really don’t stop to realize that the Grand Slam could easily satisfy the hunger of three or four adults. I know that when I am presented with the option of such a meal, I act before I think…I don’t want to do without the potatoes, and the savory, salty, crispy bacon tastes so great; it all goes really well with scrambled eggs and then there is the warm, fluffy texture of melt-in-your-mouth pancakes – a wonderful symphony of food. The truth is, I’ve had MANY weekday breakfasts that consisted of one hard-boiled egg. And that was a sufficient bit of food to hold me over from morning until lunch. But when we have all of this bundled into one fine presentation there are a couple of things that food marketers use to sabotage our senses. First, there is the “value” catch. For $2, I can order one egg but for another $1.50 I can make it a sandwich with cheese and bacon and for a total of $5 bucks, it comes with tater-tots and a small OJ. So I might have only wanted or needed one egg, but I choose the whole lot. Second, there’s the waste factor. Now that I’ve ordered all of this food, at a bargain price, I need to eat it all as to not waste it. I may have realized I’m full after barely starting to consume the meal, but there are only two alternatives once it’s in front of me – throw perfectly good food into the garbage or eat it.

Now back to the title of my blog, “diminishing returns.” Wouldn’t you say that the very first bite of a piece of chocolate cake is the best bite? The second one is pretty good, and maybe the third. By three bites your mouth is very happy and has had a good chance to fully experience the great flavor. The more you eat, the less fabulous the taste. While the flavor is still good, these subsequent bites from number three to clean plate are really somewhat mechanical, you just keep going and going until the food is gone without the ability to savor the dish as you did with bites one through three. If you order a meal at most restaurants, get a carry out container right up front to box half for another meal. You’ll be amazed to see how many double portion meals you get and how full you feel after only eating half.

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

Natural Easter Egg Coloring

This weekend–many families will be dying eggs to celebrate Easter or Springtime!  Thank Goodness the weather is perking up here in Indiana after a dreadful winter.  Here are some natural ways to color those eggs this year!!! The egg is widely used as a symbol of the start of new life, just as new life begins when the chick hatches out of the egg.  One of the oldest traditions is to color eggs to celebrate Easter or springtime.
If your family wants a new and natural way to color eggs, here is how you can do it! First, boil eggs in a small sauce pan of water, add a couple of tablespoons of vinegar and then add some of the natural dying material listed below until you get the desired color:
  • Yellow onion skin = yellow
  • Red onion skin = yellowish brown
  • Birch leaves = light green
  • Beetroot peel = brownish-red
  • Blueberries = purple
  • Whole red cabbage leaves = purple
  • Chopped red cabbage leaves = blue
  • Beetroot juice = pinkish-red
You can even use some material that you were going to compost…..HAVE FUN!
Tip: after cooling, rub the eggs with oil and it will make them shiny. Feeling extra creative? Before dying, press little flowers, leaves or any other piece of nature onto the eggs. Put them in a nylon stocking, stretch so it fits tightly around the egg and then tie with a string.  Then, remove the stocking after dying and find a beautiful pattern on the egg.
Posted on by Angela in Family, Guest Blog, Nutrition, Uncategorized, Whole Food 1 Comment

Can Diet Changes Regulate Your Hormones to Lose Weight?

I have been recommending “The Hormone Cure” book by Dr. Sara Gottfried with some amazing patient results!  Jessica (our guest author) graciously offered to write a post explaining the science correlating hormone balance and weight loss.  Be sure to visit her site as well!  We have been talking about limiting grains in the diet for prevention of blood sugar issues so keep that in mind as well.  EAT YOUR VEGGIES!

Jessica writes:

8753895157_2d8ec8feea_z

 

Can Diet Changes Regulate Your Hormones To Lose Weight?

Modern research suggests that it is possible to modify your daily diet to bring about changes in the ways your body hormones are functioning. Dietary changes will influence hormone levels and help you lose weight. So, weight loss is not only about shedding calories or having a strong willpower; it has quite a lot to do with the way your hormones behave. Although it sounds strange, what you eat can actually regulate your hormonal functions.

Hormonal imbalance is responsible for different forms of ailments, ranging from cancers to amnesia. Studies show that nearly 40 chemicals actually work to influence one’s appetite. When your hormones are not in control, your weight loss efforts can suffer a setback even if you are following a healthy well-balanced diet. Since hormones are produced when the body has enough cholesterol and good fats, it is important to have these foods as part of your everyday diet in order to release important hormones.

How diet changes can affect hormone functions:

  • Control omega-6 intake: Cortisol hormone leads to heightened appetite particularly for comfort foods that are sugar-rich and fattening. If you can avoid the omega-6 polyunsaturated fats you can protect yourself from inflammation. These fats are unstable and get oxidized easily, causing mutation and inflammation of arteries. Instead, you should focus on including monounsaturated fats and saturated fats because these benefit health. So, vegetable oils, peanut oil, margarine etc are best avoided; it is wiser to opt for real butter, coconut oil and olive oil.
  • Limit caffeine consumption: Excess caffeine can adversely affect the endocrine system especially when you are already feeling the effects of other hormone stressors. You can switch to drinking herbal teas.
  • Limit toxins: Toxins are present in household chemicals and plastics, and pills for birth control likewise can play havoc with your hormones. When you already have hormonal imbalance or trying to get pregnant, you need to stay away from such toxins. You should avoid storing foods in plastic containers and choose organic produce and organic meats.
  • Coconut oil: Coconut oil can work wonders for your hormones by providing the building blocks for their production. Therefore, it helps in weight loss, reduces inflammation and has anti-bacterial properties.
  • Increase fiber intake: When you eat more fibers like raw fruits and vegetables and whole grains, you can not only lose weight but improve the release of old estrogen from your body. This in turn leads to an improved overall hormonal balance.
  • Increased meat and carb intake: When you include more carbs and meat in your daily diet, you get more energy for hormone production. For instance, seafood that is rich in omega-3 fatty acids or low-fat meats is an excellent source of fiber which can contribute to weight loss.
  • Eat more vegetables: You can include  fibers and vegetables in the diet to control leptin resistance. Veggies contain important vitamins and antioxidants that reduce inflammation which interferes with leptin secretion. This in turn improves the body’s fat-burning power and helps to reduce your cravings.
  • Opt for meal delivery services: You can consider joining reputed weight loss meal delivery services that deliver portion controlled meals. As they prepare meals especially to lose weight, the above said factors would be well imbibed in their diet plans. Moreover you need not bother about counting calories or cooking healthy meals each day when you join such programs. For instance, Nutrisystem is a popular weight loss meal delivery service which delivers nutritionally balanced and portion controlled meals to their dieters. The meals are usually low glycemic, low-fat, low carb, low sodium and are devoid of trans and saturated fats. So, considering the diet services is one of the wisest options to lose weight.

These are some easy dietary changes which can help in the release of important hormones that allow you to maintain an optimal weight. Weight loss is guaranteed to happen when your hormones are working optimally and your diet is well-balanced.

Author Bio:

 

Jessica Robert Keenly blogs about weight loss ideas and diet tips. She runs a simple blog displaying helpful articles on easy dieting methods and weight loss ideas.

Image link:

http://www.flickr.com/photos/inspiredhomefitness/8753895157/sizes/z/

 

Posted on by Angela in Body, Diet, Nutrition, Weight Loss, Whole Food 1 Comment

“Fat, sick, and nearly dead”

 

Watch this trailer, It really defines what is causing disease in our country.  If you get inspired to start juicing, there is a great website that gives you some of the basics on buying a juicer and how to start combining and flavoring fruits and vegetables.  You can purchase your own copy of Joe Cross’s documentary HERE

You can also pick up an excellent Juicer Buying Guide HERE

Posted on by Angela in Body, Diet, Exercise, Nutrition, Whole Food 4 Comments

Calcium Supplements—are they for the cows?

The easiest way to get your calcium!
EAT IT!

 

I am reposting this oldie but goodie with all of the questions I have gotten this last week on calcium supplements and some of the new information that has been released regarding their use.  I really feel like we should be getting our calcium from food.  Primarily=plant based food considering some of the dangers of milk and soy in today’s food supply.  Here are some of the best plant based sources of calcium.

 

Enjoy the best way to get your calcium–through your food.  Yes friends, Citracal with D is a good supplement but there really isn’t any reason why we need to take an additional manufactured supplement when there are so many great foods that contain plenty of calcium.  Edamame, oranges, beans, and kale all have great amounts of calcium and you get the benefit of all the other nutrients and antioxidants!  Remember those free radical cancer fighters?  Eat your veggies people!  Eat your veggies!

The following is from http://www.healthaliciousness.com

#1: Collard Greens (Cooked)

Calcium per 100g serving Calcium in 1 Cup Chopped
210mg 357mg
21% DV 36% DV

Click to see complete nutrition facts || More about Collard Greens

 

#2: Kale (Raw)

Calcium per 100g serving Calcium in 1 Cup
205mg 137mg
21% DV 14% DV

Click to see complete nutrition facts || More about Kale

 

#3: Turnip Greens

Calcium per 100g serving Calcium in 1 Cup Chopped
190mg 105mg
19% DV 10% DV

Click to see complete nutrition facts

 

#4: Garlic

Calcium per 100g serving Calcium in 1 Cup Calcium in 1 Clove
181mg 246mg 5mg
18% DV 25% DV 1% DV

Click to see complete nutrition facts || More about Garlic

 

#5: Arugula (Rocket)

Calcium per 100g serving Calcium in 1 Cup
160mg 32mg
16% DV 4% DV

Click to see complete nutrition facts

 

#6: Broccoli Rabe (Rapini)

Calcium per 100g serving Calcium in 1 Bunch Cooked (437 grams)
118mg 516mg
12% DV 52% DV

Click to see complete nutrition facts || More about Broccoli Rabe (Rapini)

 

#7: Mustard Greens

Calcium per 100g serving Calcium in 1 Cup Chopped
101mg 152mg
10% DV 15% DV

Click to see complete nutrition facts || More about Mustard Greens

 

#8: Sun Dried Tomatoes

Calcium per 100g serving Calcium in 1 Cup
110mg 59mg
11% DV 6% DV

Click to see complete nutrition facts

 

#9: Spinach (Raw)

Calcium per 100g serving Calcium in 1 Cup
99mg 30mg
10% DV 3% DV

Click to see complete nutrition facts || More about Spinach

 

#10: Okra

Calcium per 100g serving Calcium in 1 Cup Sliced
96mg 177mg
10% DV 18% DV

Click to see complete nutrition facts || More about Okra
Read more at http://www.healthaliciousness.com/articles/high-calcium-vegetables.php#HctdUrebgCISwMHs.99

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

Sweet Potato Veggie Burgers

Sweet Potato Veggie Burgers
makes 7-8 large patties

2 cans cannellini white beans, drained
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 Tbsp tahini
2 tsp maple or agave syrup
1 tsp lemon pepper seasoning OR Cajun seasoning (or another fave spice!)
1/4 cup almond flour
optional: additional seasoning (whatever you have on hand – I used a few dashes cayenne, black pepper and a scoop of nutritional yeast)
salt to taste if needed

plentiful Panko crumbs
safflower oil for pan

burgers: avocado, Dijon mustard, grain buns, romaine, onion, olive oil, pepper

Directions:

1. Bake sweet potato. Peel, place in large mixing bowl.
2. Add drained beans to mixing bowl. Mash beans and potato together.
3. Mash in seasoning, flour and any additional seasoning. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs – or dry rice to thicken the mixture if needed.
4. Heat 1 Tbsp safflower oil in a pan over high heat.
5. Form a patty from mixture and coat in Panko crumbs. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. You could also bake. If baking, use less Panko.
6. Transfer cooked patties to paper towel. Cool for a few minutes.
7. Serve on toasted bun with lotsa toppings

Posted on by Angela in Diet, Nutrition, vegan, 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

Meaningful Eating

 

I just listened to a great podcast on Meaningful Eating—-Thanks to Underground Wellness for such a great show on how to form a good relationship with food with Christa Orecchio.  Here are some of the key points that I took away from their podcast–and be sure to visit her site at http://thewholejourney.com .

#1  Make the connection with what you are eating while you are doing it–try not to multitask for one meal a day.  Spend some time really thinking about what you are eating

#2  Pace yourself with the slowest eater at the table

#3  Take your food on a date–the grass is always greener where you water it-so give your food some love and you will have a much less toxic relationship with it.

#4  Create new good rituals with your food–don’t just do it mindlessly

#5  Make eating an act all by  itself

#6  Don’t eat when you are upset

#7  Check in and ask yourself if you are hungry—take a deep breath before eating

#8  Eat slower so you will know when you are 80% full–never eat past this

Be sure to visit http://www.undergroundwellness.com to get more great info and podcast from the nation’s leading nutritionists!

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

Are you up for a challenge?

How about a pre holiday challenge–Screw waiting for the new year to make resolutions–Let’s hit the new year on the ground running.  This is why our wellness patients decided to start the Biggest Loser contest on November 1st.  They wanted to attack those holiday parties feeling healthy and fit.  Not only are we all going to look and feel better for those parties, we aren’t going to feel guilty if we fall off the wagon and overindulged because we are already doing the work!  Congrats to most wellness participants whom have already lost 2-3 pounds before we even hit the month of December!  Besides, the only reason we are even using the scales is to determine a grand prize winner.  Everyone comes out a winner despite how much they lose because this isn’t about pounds.  This is about nourishing our minds, bodies, and souls with REAL FOOD!  I am going to be telling you this week about a program we are excited to start.  A few of us are testing the waters this week so we can determine what kind of resources and information will be most helpful to you!  Stay tuned for more information and SPOILER alert:  It may involve smoothies!

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

Crazy Sexy Kitchen–by Kris Carr


I can’t wait for this!  I think I have a girl crush on Kris Carr because of her fabulous fun-loving attitude and charisma–watch the trailer to her new book which is available to order at her website http://www.kriscarr.com

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