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
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
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
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
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
How is the Smoothie Posse doing? Anyone cheated? Any good recipes or favorites?
Yummy Local Grown Produce
Here is what is coming in my Green Bean Delivery next week and we need to brainstorm some power smoothie recipes—-anyone had experience with snap peas or broccoli in smoothies? I have juiced snap peas in the past and they turned out fine (see Pea Juice post). Also –send me all of your favorite juicing recipes from this past week!
1 8 oz. Local Lettuce, Spring Mix
6 Each Apples, Fuji –
1 Bunch Broccoli
1 Bunch Herbs, Cilantro
5 Each Kiwi-
3 Each Lemons
1 order of 2 Lettuce, Baby Bok Choy
2 Each Onions, Sweet –
4 Each Oranges, Navel
1 10 oz. Peas, Snap
4 each Potatoes, Russet Bakers (Large)
Luckily Green Bean knows my issues with developing recipes and has added a great recipe for Sugar Snap Peas and Bok Choy.
2 tablespoons chicken or vegetable broth
1 teaspoon sesame seeds
1 tablespoon extra-virgin olive oil
1 teaspoon honey
1 teaspoon spicy chili sauce (optional)
Salt and pepper
4 cups roughly chopped lettuce or salad mix
Also, I would highly recommend visiting Modern Alternative Mama’s Blog. Todays post is all about shopping healthy on a budget and she breaks down the cheapest ways to get tons of healthy, fresh, real food on a budget!!!
Kicking off the day with this beet strawberry smoothie. Very simple and clean recipe. I’ll throw in some hemp seeds for a little protein. http://www.refinery29.com/beet-recipes?page=4 Warning: This could turn your pee RED (sorry, I mean urine). So don’t call the Doctor’s office thinking you have a urine infection or kidney stone.
Emma –the Smoothie Ninja
So I got a mango in my Green Bean Delivery Bin this week and I realize this wasn’t on the Smoothie Fest shopping list but I thought I would post it for any of you Green Bean customers that had no idea what to do with it–like me. This was pretty easy and one of the least difficult smoothies to make!
2 cups ripe mango chunks (from 1 to 2 mangoes)
2 to 3 tablespoons fresh lime juice
2 cups unsweetened coconut water
Pinch of cayenne powder
Combine all ingredients in a blender; blend until smooth.
Serves 2. Per serving: 159 calories; 1 g saturated fat; 0 g unsaturated fat; 0 mg cholesterol; 39 g carbs; 256 mg sodium; 3 g protein; 6 g fiber.
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).
I’m going to have to confess that I’m only going to do 2 meals daily with smoothies considering that I have a 13yo and a 5yo at home that I will have to cook for this week and will be greatly tempted by the real food they are eating. I will however make a whole food paleo based dinner for the family and will share that with you. I will post any weight loss at the end of the challenge and am planning to go as long as I can in this endeavor. I know Amy plans to do a full 10 days—I am planning on taking it one day at a time as that is our philosophy here. Baby steps! Remember-we are all in this together and are human! So here we go with day one!
Breakfast: Mixed in my NINJA—-5 strawberries, 1/2 banana and 2 tablespoons of chia seeds
Lunch: 1 stalk kale, 1 cucumber, 3 apples with 2 tablespoons of chia seeds—all juiced in the Omega 3 rather than the NINJA
Dinner: 1 pkg grass fed chicken breast sautéed in butter and olive oil with 1 stalk broccoli, 1 zucchini, 1 cup (cooked) whole grain rice and 1 egg–
Ok guys—we have 3 days to start preparing menus for the Smoothie Fest–Here is a basic shopping list created by Amy our Smoothie Posse Queen—-Start composing your lists and I will be reposting juicing information as well although you don’t have to juice for this. I am planning on using my Ninja and I know Amy used her Nutribullet.
unsweetened soy milk (GMO free) unsweetened oat milk unsweetened yogurt- greek or soy green tea- decaf or regular pomegranate juice
mango, all types of berries, pineapple, kiwi, cranberries
fresh fruit- bananas (cut them up and freeze them), pomegranite greens- spinach, kale, and/or beet (this will turn your pee red)
pumpkin (or use canned but fresh is better)
fresh ginger root
unsweetened shredded coconut
nut butter(s)- peanut, almond, and/or cashew. shoot for unsweetened pumpkin (or use fresh)–we determined last week that fresh is better!
Spices and things
turmeric, cinnamon, nutmeg, cardamom, unsweetened cocoa powder, vanilla bean if you want to be fancy. None of these are necessary.
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!
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!
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!
Everyone has a story. A life changing moment when they undergo hardship and change their perspective on life by developing a new sense of identity. Seth Godin calls it the “flipping point”. Alcoholics Anonymous calls it “rock bottom”. I simply call it my story–or your story—- Something that happens to make you change the way you think about things. Certainly it can happen several times in life —and probably should as we all continue to evolve as people and adapt to our surroundings.
My good friend Katie decided to share her story and discovery of her life mission. Katie writes,” 10 years ago when I was on bed rest for my daughter, Molly, my entire perspective on health & life changed drastically. I already shared with you my Juicing love 🙂 but wanted to share with you the rest of the change. Having been a public school teacher & cheerleading coach for 10 years I knew girls needed women who had “been in their shoes” to come alongside them and be transparent about life. Thus, began a ministry I started for girls, Get REAL in Christ (Get REAL inC). www.getrealinc.org We have programs for girls from grades 1 and up.
In Sept. we partnered with the Indiana Fever for an event which opened an exciting door for us. Former Victoria’s Secret Model, Kylie Bisutti, has joined our team and wants to be a voice to girls on respecting themselves & help us empower other women to come alongside girls and start Get REAL groups in their communities.”
I encourage you to check out the Get Real site! Katie is an inspirational person that empowers herself against disease and is constantly reaching out to help others!
Great news! Our friend Sean Croxton from Underground Wellness is offering a great deal for Cyber Monday . He is claiming today as Undergrounder Appreciation Day! He is making all of his products dirt cheap today! His book “The Dark Side of Fat Loss” is ten chapters and 159 pages of everything you need to know about losing fat and getting healthy. It stresses diet, sleep, stress, mindset etc and really focuses on the AngelaMD concept of treating the entire mind, body and spirit. He also offers his cookbook with 80 real food recipes. This usually sells for $39 but today is just$19.