isaacson_natural_health307f38d0

Greetings SuperStars!

Our goal is to help you stay aware of what is going on in the health world. We feel this is the best way for you to make the most informed decision for YOU and YOUR health*!

Having said that, we are sharing some research which we hope will incite some thought and consideration. It is meant to bring awareness of changes happening in our world health leadership.

Herd Immunity Will Help Us Avert the Next Pandemic

As always, we appreciate you and are blessed by the opportunity to be a part of your health journey!

*We do not stand on one side or the other with the vaccine decision. This is very personal and should be well thought out for each individual situation and based on many factors including health history, current health and immune conditions, and future health goals/concerns.

More Product Improvements!

Wed, 05 Aug 2020 16:54:44 GMT

Always Working For You!!

What have we done to improve our products and pricing for you? We have three great improvements to announce!

First, our INHealth - Cal Builder ES . Microcrystalline hydroxyapatite is the most absorbable form of calcium and is a complete bone meal. This means the microcrystalline hydroxyapatite form of calcium has all the micronutrients necessary to make strong bones. We have always had this high quality form in our Cal Builder ES product. Now, we have an additional 5% in this product. That may not seem like a big difference, but we were able to do that all while reducing the price to you by 15%!! Yes, the price is reduced by over $7 a bottle! We first improved our Vitamin D options for you, and now we have improved our calcium. These, in combination, help to support the body to maximize strong healthy bones throughout our lives. The prevalence of osteopenia and osteoporosis are all too common in our country.

Second, our INHealth - EPA:DHA 720 has been improved. High quality fish oils are not created equally. These products need to be of the highest quality. This includes every batch being tested after processing to ensure all the toxins have been removed and that the fatty acids themselves have not changed. Reports must be available for my review. The next important quality control piece is the shipping and handling of the product. We want to be certain of the freshness of every batch. We do not allow it to be shipped to our office over one of our hot summer weekends in Arizona! To help maintain the highest level of freshness, we recommend storing your EPA:DHA 720 in the refrigerator after opening. It is temperature stable, so having it a room temperature is not a problem, but do not leave it in the sun or in a hot car. Our EPA:DHA 720 contains 720 mg of EPA and DHA in every softgel. This is important! Many fish oils claim to have a high amount of omega 3 oils, that is great. But, how much is EPA and DHA? This is critical for our health. EPA in general supports cardiovascular health and DHA supports cognitive health. All are very anti-inflammatory. Best of all, we have the highest quality EPA:DHA currently available and have been able to reduce the price for you by over 11%! Yes, over $4.50 less per bottle!

And finally, our B12 lozenges . We have switched brands to Tri B12 Synergy from Advanced Orthomolecular Research. This provides a pure product with three different active forms of B12. Active forms of B12 are necessary because many people have genetic differences which do not allow them to convert inactive forms of B12 to active forms in sufficient quantities the body needs to operate efficiently. Having three different active forms in one supplement ensures that
regardless of your genetic differences we are able to support proper B12 levels. This, of course, also comes with a benefit in price of over 15% off the previous version. A savings of almost $5 per bottle!

We are always working to provide you the highest quality products at the greatest value. This is made possible by your continuing support of our family owned small business.

Thanks to you, our Super Star clients!

What's New? Multi + Detox!

Thu, 07 May 2020 16:29:10 GMT

Multi + Detox is the next new product in our supplement line!

Multi + Detox is replacing AdvaClear, which has been a supplement I have used for over 10 years in my practice. Why would I replace it? Multi + Detox has the same high quality nutritional value and ingredients as AdvaClear. However, I can pass on a savings of 20% to you!!

Those who have known Sara and myself over the years, know that I will regularly review the products we use in our practice. This includes comparing them versus the products of all the high quality nutraceutical companies. The first thing I look at are the ingredients used it the product, then the level of quality of the ingredients. Once this passes my standards, then we will compare similar products on value for our clients. This is what happened with Multi + Detox!

I have educated my clients that AdvaClear is essentially a multiple vitamin with additional detox support and that remains the same with Multi + Detox. The liver is the main detoxification organ of the body. The formula in Multi + Detox logically contains ingredients that support the liver and are critical to both phase I and phase II detoxification pathways. Additionally, the formula supports healthy immune function.

If you have any questions on your personal recommendations or to find out if Multi + Detox is the right supplement for you, contact us at Isaacson Natural Health, where we are always striving to help you …Learn it, Live it, and Be INHealth!

Sources:
1. Mulware, S. J. (2013). Trace elements and carcinogenicity: a subject in review. 3 Biotech, 3(2), 85-96.
2. Mishra, K. P. (2009). Lead exposure and its impact on immune system: a review. Toxicology in Vitro, 23(6), 969-972.
3. Hendryx, M., Fedorko, E., & Halverson, J. (2010). Pollution Sources and Mortality Rates Across RuralUrban Areas in the United States. The Journal of rural health, 26(4), 383-391.
4. Crespy, V., & Williamson, G. (2004). A review of the health effects of green tea catechins in in vivo animal models. The Journal of nutrition, 134(12), 3431S-3440S.
5. Abenavoli, L., Capasso, R., Milic, N., & Capasso, F. (2010). Milk thistle in liver diseases: past, present, future. Phytotherapy Research, 24(10), 1423-1432.
6. Jurenka, J. (2008). Therapeutic applications of pomegranate (Punica granatum L.): a review. Alternative medicine review, 13(2), 128.
7. Liska, D. J. (1998). The detoxification enzyme systems. Altern Med Rev, 3(3), 187-98.
8. Schuller-Levis, G. B., & Park, E. (2003). Taurine: new implications for an old amino acid. FEMS microbiology letters, 226(2), 195-202. 9. Millea, P. J. (2009). N-acetylcysteine: multiple clinical applications. American family physician, 80(3)

What's New? Mag Glycinate!

Mon, 04 May 2020 16:26:00 GMT

Introducing the newest improvement in our product line!

Mag Glycinate is even better than before with a higher level of magnesium per capsule,
more capsules per bottle, and a reduction in price!

Why do we need magnesium? It supports healthy muscle function and strong bones. It supports the
cardiovascular system, and the nervous system. There are many different types of supplemental
magnesium that support different areas of the body. Mag Glycinate tends to be easier on the digestive
tract than other forms of magnesium. Therefore if constipation is not your challenge, often Mag
Glycinate is a good form to support ideal magnesium levels in the body.

A deeper look at magnesium reveals it is involved in over 300 chemical reactions in your body!
Specifically, it plays a role in the production of proteins, is essential for nerves to function, aids in
maintaining proper blood sugar, and is necessary for regulating blood pressure. Magnesium is an
essential electrolyte in the body that helps to regulate muscle contraction and normal heart rhythms.

The National Institutes of Health list several chronic conditions that may be due to inadequate
magnesium intake over a period of time: hypertension, cardiovascular disease, type 2 diabetes,
osteoporosis, and migraine headaches. Many medications can limit magnesium absorption or increase
magnesium loss. If you are an older adult, you are at greater risk for magnesium insufficiency due to a
reduction in the ability to absorb it from the gastrointestinal tract and increased excretion through the
kidneys as you age.

Let’s look at the improvements in this formula. It has 130mg of magnesium per capsule. Up from
100mg per tablet. The new bottle contains 160 capsules versus the 120 tablets in the previous version,
a 33% increase! All this with a reduction of over 10% off the price!

Again, we would like to thank our wonderful clients for making this possible. We are able to buy products
in greater quantity and pass the savings onto you. All while maintaining the highest level of quality and in many cases,
like this one, improving it!

Sources:
https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

To order, log in to the store and find it here: INHealth Mag Glycinate

Immune Support

Mon, 16 Mar 2020 16:48:11 GMT

What can we do to maximize our health and minimize disease? How can we support our immune
system so that it properly responds to potential infections, and diseases?

These are ideal questions to be asking in the current health climate in our country. The answers are
actually slightly different for each person, but there are underlying themes that apply to everyone. They
come back to the basics that we need to support our health.

First, we need to supply our body with what it needs to do its job! We need highly nutritious food that
does not increase our inflammation. Inflammation, especially chronic inflammation that often
accompanies poor food choices will cause our body to operate with less efficiency at the cellular level.
This slows our immune response. What foods are the most inflammatory? Typically, simple sugars,
alcohol, and dairy will cause significant inflammation in the body. Minimizing grains (many think of
them as carbs, which is true), with the exception of the three major non-inflammatory grains is ideal.
The non-inflammatory grains include quinoa, rice and oatmeal. Eat plenty of veggies, green veggies are
the best anti-inflammatory foods we can eat. Fruits are good, but do contain sugar so we need to eat
our veggies to fruits in a 3:1 ratio. This ensures we are not getting too much sugar. Clean proteins
include fish, eggs, and turkey. Others can be eaten in small quantities and at less frequency.

Sadly, our food supply is often limited in the amount of nutrient density it contains. This happens when
we farm the same land for over a hundred years, but do not replenish all the nutrients necessary for our
optimal health. This is where supplementation can benefit us. A good quality multivitamin with
activated forms of nutrients, high quality EPA:DHA fish oil (there are vegan options too), and Vitamin D3
can go a long ways in supporting our basic health. All support the immune system and can help to
minimize chronic inflammation. Specifically, Vitamin D modulates the innate and adaptive immune
response. Deficiency in Vitamin D is associated with increased autoimmune dysfunction and increased
risk of infection. Generally, we get Vitamin D from the sun, however I have never tested an adult to be
in the ideal range on a blood test who was not supplementing.

We need water! We often do not drink the proper amount of water in a day. The general guideline is to
drink about half your body weight (pounds) in ounces of water. So, if you weigh 150 pounds, try to drink
75 ounces of water per day. This allows your body to operate efficiently at the cellular level. Even being
slightly dehydrated has shown to reduce physical efficiency when exercising. The combination of proper
hydration with exercise is a powerful way we can support the immune system. Moderate exercise has
shown in the research to enhance the immune system. If you go beyond your limits, with prolonged or
high levels of intense exercise, it can actually reduce your immunological response. Hormone changes
are linked to immunosuppression through intense exercise, these same hormones are increased in a
dehydrated state. The proper amount of water, coupled with moderate exercise is a great way to stay
healthy.

What about sleep? The proper amount of sleep is often overlooked. We try to get by on as little as our
body will let us. If we have disturbed sleep in a night it can reduce our ability to process sugars by up to
30%. We have already discussed how sugar increases inflammation and reduces cellular efficiency, but
it also provides a food source for pathogenic bacteria and other harmful microorganisms. This is clearly
not supportive of good health and a strong immune system. However, if we do get the proper amount
of sleep and our body gets to enjoy the proper stages of sleep through a night, we will produce Human
Growth Hormone (HGH) and cytokines. HGH supports growth, cellular regeneration, and cell
reproduction. Cytokines are a type of protein that targets inflammation and infection, supporting a
healthy immune response. Chronic sleep loss has even shown to reduce the effectiveness of the flu
vaccine.

We need to support a healthy microflora in our body. Microflora?? What is that? These are all the
healthy bacteria and microorganisms that live in our body and contribute significantly to our immune
system and organizing a healthy immune response. Most of this is centered on healthy bacteria in the
gastrointestinal tract of our body, as this is a major way that pathogens can enter our system. However,
healthy bacteria and other microorganisms can be found to play a role in the immune response in other
areas too. This can include the mouth, the sinuses, our bronchial tubes and our lungs. If we have a
respiratory challenge to our immune system, our microflora may be able to limit the potential infection
in multiple ways. Possibly through limiting the ability of the pathogen to bind to a site and create a
pathogenic colony, or by binding to the pathogen itself and staying bound until it passes out of the body.

We can support a healthy microflora by doing all of the above listed things to support a healthy immune
response. Sometimes, we may need to supplement proper probiotics which are the healthy bacteria
themselves, or prebiotics that will be a food source for healthy bacteria. Either way, our microflora is
critical to a healthy immune response.

And last, but not least, we need to reduce our stress. Stress will cause our body to be chronically
inflamed. As with other causes of inflammation, stress will reduce our body’s ability to mount a proper
immune response. In a meta-analysis of over 300 research papers on stress and the immune system,
depending on the type of stress we are experiencing, we will impact our immune system in different
ways. Stress can even impact the health of our microflora.

In summary, what can we do to support our overall health and immune system?

Eat well, lots of veggies with some clean protein.
Supplement your nutritional intake appropriately, this may include probiotics.
Drink sufficient water.
Get moderate exercise.
Get enough quality sleep.
Reduce stress.

While nothing is a guarantee to maintain good health and never get sick. We can certainly optimize our
health and support our immune system to respond appropriately when challenged with infection and
disease.

Links to products mentioned or associated with article:
INH – Multi with Phytonutrients
INH - EPA:DHA 720
INH – D3 5000

UF – Immune Booster
Mushroom Immune Max
UltraPotent C Powder

Sources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3166406/
https://ksi.uconn.edu/wp-content/uploads/sites/1222/2015/04/Immune-Function-and-Hydration.pdf
https://www.sleepfoundation.org/articles/how-sleep-affects-your-immunity
https://www.ncbi.nlm.nih.gov/pubmed/20020365
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4056765/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1361287/

Sugar & the Developing Brain

Thu, 29 Dec 2016 00:00:00 GMT

Sugar! It is everywhere. Especially during the Holidays. Did you know: In 2011, beverage companies produced enough sugar drinks to provide an average of 45 gallons per American—or slightly more than nine 12-ounce cans a week?(1) WOW!

How might sugar affect the brain? At what age might this pose the greatest risk for altering neurological development? Are our kids at risk for damaging their brain by eating too much sugar? Or, drinking it? There is a powerful connection between sugar and the brain. Let’s take a look first at when the brain develops. Then we’ll discuss critical matters pertaining to sugar and its effects on the developing brain.

As a baby grows in the mother’s womb, there is significant neurological development. That is why healthy fat, specifically DHA (docosahexaenoic acid) is an important part of the pregnant mother’s diet. This is also true during the first couple of years of life. DHA is a primary component in the structural development of the brain. DHA is required in all commercially sold infant formulas and should be part of a breastfeeding mother’s dietary intake. You would think that much of the developing brain would be maturing over the course of the young child’s life and that would be correct. What we understate with this view is the amount of brain development that occurs during puberty and adolescence.

Different parts of the brain mature at different stages of development. In puberty and adolescence, the prefrontal cortex and hippocampus are developing. The prefrontal cortex is a critical region for behavioral control and self-regulation. It does not reach functional maturity in humans until the early 20’s. During puberty and adolescence, the neurotransmitter dopamine is found in higher quantities regulating neuroplasticity (neurological learning) and aiding the brain to learn about reward behavior. This presents great opportunity and great risk in the life of a teenager. Their reward driven behavior will be neurologically established during this time of life. The hippocampus plays a significant role in memory, emotions and controlling the autonomic nervous system. In research, it has been shown that not only will diets high in saturated fat and refined sugars increase the risk of obesity, but it will also increase the risk for deficits in thinking, learning, and memory processing . This occurs through disruptions in neuroplasticity and altering of reward processing connections in the brain.(2,3)

It is a fact that teenagers in the United States consume a high amount of sugar. In 2013, 27% of teens drank one or more soda a day, 19% drank two or more, and 11% drank three or more.(5) Results of research studies suggest that consumption of high levels of sugar-sweetened beverages by adolescents may impair neurocognitive functions affecting decision-making and memory, and may even put them at risk for developing mental health disorders.(2,3) The average American girl between the ages of 9-13 consumes an estimated 17.8 teaspoons of added sugar daily, slightly more than girls between the ages of 14-18 at 17.5 teaspoons per day. This represents the highest added sugar intake for females of any age group. For males the top sugar intake is estimated to be in 14-18 age range at 24.6 teaspoons of added sugar per day.(4) Added sugars are defined as any of the following: brown sugar, corn sweetener, corn syrup, dextrose, fructose, glucose, high-fructose corn syrup, honey, lactose, malt syrup, maltose, molasses, raw sugar, and sucrose.(6)

While excess sugar clearly has a negative impact on neurological development, it is especially significant in the teen years. A healthy diet has shown to be beneficial to brain development. A systematic review of the clinical research on healthy diets in children and adolescence shows that higher quality diets improve executive cognitive functioning. This includes diets high in vegetables, fish, whole grains, and fruits. It also includes diets with proper macronutrient content. That means a balanced amount of protein, fat, and carbohydrates. This information should be used to develop goals for healthy eating in children and teens.

We do not expect perfection in our children and teens in regards to their eating habits. The goal is to minimize sugars, increase vegetable consumption, and eat healthy fats and proteins. This will serve to support proper neurological development, including memory function and behavior reward responses. Developing good habits as children and teens will ease the challenge of maintaining a healthy lifestyle for the rest of their lives. What a true gift to give for the holidays – something that will benefit them their whole life!

Bibliography
1 Andreyeva T., Chaloupka, F. J., & Brownell, K. D. (2011). Estimating the potential of taxes on sugar sweetened beverages to reduce consumption and generate revenue. Preventive Medicine, 52(6), 413-6.
2 Reichelt, Amy C. “Adolescent Maturational Transitions in the Prefrontal Cortex and Dopamine Signaling as a Risk Factor for the Development of Obesity and High Fat/High Sugar Diet Induced Cognitive Deficits.” Frontiers in Behavioral Neuroscience 10 (2016): 189. PMC. Web. 28 Dec. 2016.
3 Reichelt, Amy C et al. “Impact of Adolescent Sucrose Access on Cognitive Control, Recognition Memory, and Parvalbumin Immunoreactivity.” Learning & Memory 22.4 (2015): 215–224. PMC. Web. 28 Dec. 2016.
4 NIH – National Cancer Institute Division of Cancer Control and Population Sciences. Epidemiology and Genomic Research Program. Usual Daily Intake of Added Sugars. https://epi.grants.cancer.gov/diet/usualintakes/pop/2007-10/table_a40.html
5 Kann, L. et al. (2013). Youth Risk Behavior Surveillance — United States. CDC. http://www.cdc.gov/mmwr/pdf/ss/ss6304.pdf
6 U.S. Department of Agriculture, U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2015-2020. 8th Edition ed. Washington, DC: U.S. Government Printing Office. Accessed March 8, 2016.
7 Cohen, J.F.W., Gorski, M.T., Gruber, S.A., Kurdziel, L.B.F. and Rimm, E.B. (2016) ‘The effect of healthy dietary consumption on executive cognitive functioning in children and adolescents: a systematic review’, British Journal of Nutrition, 116(6), pp. 989–1000.

Giving Back – Vitamin Angels

Thu, 22 Dec 2016 00:00:00 GMT

It’s the time of year when the holiday spirit touches all of us. We like to pass our blessings on to those who are in need.

Thanks to you, our Amazing Clients, we have been able to team with one of our major suppliers of high quality supplementation and make a significant donation to Vitamin Angels. Vitamin Angels is a charitable organization that delivers nutritional support to millions living in at-risk and under served communities in 50 countries worldwide.

Charity Navigator recognizes Vitamin Angels as an elite 4-star charity due to their financial transparency. More than 90% of their expenses go to bringing vitamins to those most in need. They facilitate safe births, aiding in the delivery of healthy babies, and provide vitamin A and tablets to children through age five. This gives developing young minds and bodies the tools to fight infectious diseases and parasites. As we know and teach at Isaacson Natural Health, the body must have what it needs in order to be healthy. Vitamin Angels is facilitating this around the world for the youth of tomorrow.

We would like to thank you all for your support throughout the year. We wish you all a Merry Christmas and a Happy and Healthy New Year!

Turkey Talk

Wed, 23 Nov 2016 00:00:00 GMT

Happy Thanksgiving!

Almost every client that has walked in our door this week has asked me this question: “So, how do you cook your turkey?” Staying true to my cooking style I say, “Simple & easy!” Of course there are many ways to cook an amazing turkey, and much of it depends on the size. While I do enjoy both dark and white meat, in order to avoid eating turkey for weeks (and risk throwing it out if we can’t eat it all before it goes bad) I usually cook a turkey breast or half breast. Here are some ideas when it comes to how I cook turkey.

Thanksgiving Turkey Tips
Turkey is a very lean meat. This means it’s helpful to use some fat during the cooking so you don’t end up with a dried up old bird. In one of my turkey talks this week, a gal mentioned that she used to have a great recipe that used an herb butter smeared under the turkey skin. When my reply to her was, “You can still do that – sort of!” she looked quite shocked! Those herbs give that turkey such flavor and the fat keeps it moist … but butter? It’s not on her food list! However, olive oil is! So make an herby olive oil, lift the skin off the turkey and cover it with that goodness!

What sort of herbs go well with turkey you ask? My favorites are rosemary, thyme, and sage. Citrus, lemon or orange (or their zest), go great with those herbs also. So here’s a basic starter recipe for a simple, moist and easy breezy turkey breast. Oh, and it tastes good too!

Turkey Breast

1 3* pound half turkey breast
1/4 cup plus 1 tablespoon olive oil, separated
1 teaspoon freshly minced rosemary
1 teaspoon freshly minced sage
1 teaspoon freshly minced thyme
1/2 teaspoon salt
1/4 teaspoon black pepper
Options:
1 lemon sliced or
1 orange, sliced or
zest of 1 lemon or 1 orange
1 sweet onion, half moon sliced
*(plus/minus – simply adjust amounts and cooking times)

Place breast into your crock pot. Whisk together the 1/4 cup of oil, herbs, salt and pepper. Gently separate the skin from your turkey meat and brush/pour/smear the meat with your herb/oil blend. Brush the remaining tablespoon of olive oil on top of the turkey skin. If using options, sprinkle them on and around the breast in the crock pot. Cook on low for 4-6 hours (depending on size), or until the little ‘turkey is done’ indicator pops up.
Remove from crock and let sit for 15 minutes to cool and retain juices. Enjoy!

What’s your favorite way to enjoy turkey – either on Thanksgiving or leftovers?

High Protein Salmon Patties

Mon, 29 Aug 2016 00:00:00 GMT

I find these fast and easy on a busy weeknight. It’s just a bonus that everyone loves them!

High Protein Salmon Patties:
2 free range eggs
1 six oz can of wild caught salmon
1 tablespoon high quality dijon mustard
pinch of salt
pinch of pepper
2 T olive oil
Options:
lemon, lime or orange zest from one fruit
1 teaspoon chopped fresh dill
1 teaspoon chopped fresh fennel fronds
1 teaspoon chopped fresh parsley

Whisk eggs in a medium sized bowl. Drain salmon well and add to eggs, mixing gently with a fork. Stir in the mustard, salt, pepper and any optional items to your taste. Heat your oil over medium heat. Scoop out about a quarter cup of salmon mix and fry until beginning to brown, about 3-4 minutes. Flip over and cook another 3-4 minutes and remove to plate while you finish cooking the remaining patties. Makes 4-6 patties. Enjoy with a squeeze of lemon juice and a salad or some veggies on the side.

Supplement Risk

Tue, 02 Aug 2016 00:00:00 GMT

A Review of the Consumer Reports Article on Supplement Ingredients

You may have read the recent article in Consumer Reports, or heard the follow up from mainstream media outlets that raise strong concerns about 15 specific supplement ingredients (see link at the bottom of this article) . In light of this report, should you stop using supplements? The answer is “no”, if you want to attain optimal health. The real question is: which supplements should you take? The media attention is highlighting the inherent risks associated with the usage of nutritional supplements without the supervision of a licensed healthcare practitioner. Supplements are just that: supplemental to your daily dietary intake and they should be designed to support you and your individual needs.

Nutritional supplements are powerful tools that can have meaningful effects on the body, and many are tailored to support specific conditions and address individual challenges.

When we make a supplement recommendation, we are carefully considering the research on the quality of the manufacturer, dosage, potential to react with other medications, and duration of use. All of these factors play a role in the safe use of supplements and are part of our clinical management of your health.

I have been taking supplements personally for 20 years. I give my children daily supplementation to optimally support their health. I do not recommend any products in my practice that I would not take or give to my immediate family.

We carefully evaluate the safety and efficacy profile of the supplements we recommend. The supplements sold in our practice are professional grade—and they are designed for incorporation into a personalized nutrition protocol to achieve your health and wellness goals. As a healthcare provider, I have access to third party assessments of the quality of the professional grade companies that I utilize. Remember, companies that are selling directly to consumers (over-the-counter) are often competing on only one thing – price. Quality is not typically a priority.

I have visited the lab that formulates most of the supplements I use and recommend. I see the rigorous standards that every raw ingredient must pass as they come in. The manufacturers I use are GMP certified, meaning that they have passed a certification process that ensures good manufacturing practices. The company that formulates the majority of our supplements is triple GMP certified. This means they have three separate certification boards they must pass to attain this credential.

Another reason I trust the companies I work with, is that they are working with top universities to produce high quality, peer reviewed clinical trials for their products. It is easy to review the research and see for yourself the health benefits of the products. Of course, research is nice, but seeing results yourself is even better. With over 17 years of experience using supplementation in my practice, I see the results when the products are taken as recommended. I have daily feedback from my clients on the effectiveness of the products I use. This subjective improvement from my clients is great.

Even better is the objective improvements that we can measure through the science of our blood chemistry. When we measure outcomes of our nutrition by comparing lab results over a period of time, it’s hard to argue the benefits of the highest quality supplements.

As a partner in your health, it is my goal to guide you to products that are reputable, well researched, and safe. I feel a great responsibility with all the recommendations that I make. I always strive to recommend exactly what my clients need to reach their health goals. Nothing less, nothing more.

Here is the link: Consumer Reports Article

Setbacks? Get Back to Exercise!

Tue, 26 Jul 2016 00:00:00 GMT

If you google ‘exercise and aging’ you will find over 59 MILLION results. Endless studies have demonstrated the extreme benefits of various types of exercise as we age. With all this proof, it is amazing that exercise is still such an underused health tool! And yet, week after week, as we ask our clients, “How much exercise did you do this week?” the majority will say “little to none”. Exercise is an essential ingredient to the success of your desired lifestyle change.

If you do not currently exercise, start today!

But alas, we are human. When it comes to workouts, I am the first to admit that I’d love to stay in bed at 5:00 am instead of heading out for a sweaty run or grueling bike ride. Something to do with that ‘busy Mom of four kids’ issue I have! However, I know how desperately I need it. I look at it as an investment in my ‘health bank’ as I age. And it just so happens that this time of day works the best with my schedule. Everyone else is still asleep and there’s no guilt for taking that time for me. I feel so energized after a workout and by the time I get to the office, it feels great to have it out of the way!

The key is to find a time and type of exercise that works well for you ( you know, one you’ll really, actually, literally, physically DO ). Then, plan to do it every day. Yes. You read that right – EVERY DAY. Now, in high intensity training situations, rest days are very critical. For your average workouts, moving every day is highly beneficial. This idea of ‘exercising every day’ is so foreign to us. What I love about it is that if you happen to miss a day (an unexpected late night, or your body tells you it needs more rest), there’s no need for panic. Why? Because the other six days a week you’re getting stronger and healthier!

So. . . If you do not currently exercise, start today!

This spring, as the days approached for my first Sprint Triathlon, I came down with a sinus infection. I couldn’t train for the 8 days leading up to the event. That was heartbreaking and made me very anxious as I had planned to practice some key things that I knew would ease my mind when it became time to perform. I made it through the experience (blowing my nose a few times) and felt good about how race day went. The best part was challenging my body and seeing what I could accomplish if I pushed myself.

Since then, I’ve had more setbacks when I was unable to train. I dropped a knife into the vein on the top of my foot and was out almost a week. I had a stomach virus and another flu, and have traveled out of town twice. It’s not easy to get back into it – like I said, I’d rather stay in bed! Having the experience of pushing myself and knowing how much better I feel when I do exercise is wonderful motivation. Not to mention all those studies that show huge benefits from regular exercise.

Take some time to think about, and perhaps even write down, some of your history as it relates to exercise. What sort of things have stopped you from exercising in the past? How can you overcome these impediments? What sort of movement do you enjoy doing? Are you currently moving daily? If so, are you challenging yourself to new levels of strength and endurance? Do you have a plan for when setbacks interfere with your exercise or training routine? What do you think you and your body could accomplish if you gave it the opportunity?

There are endless opportunities for fun, rewarding exercise – try something new, or revisit a favorite sport you haven’t done in a while! Don’t just think or talk about it – take the tried and true ‘Nike’ advice and JUST DO IT! START TODAY!

We can’t wait to hear how you started out your exercise routine today, please share with us. We always love to hear of your accomplishments!

Think, Talk & Act in a New Way

Mon, 11 Jul 2016 00:00:00 GMT

There is an often overlooked element in the attempt to create change.

Have you ever stopped to listen to yourself speak? Have you ever watched a video or movie and thought to yourself, ‘do I sound like that’? Frequently, we are unaware of what we are saying and especially how we are saying it. If you are a good listener you can tell a great deal about how a person thinks by carefully listening to the words they have chosen. This can be combined with observation of their actions to create a picture of the true motivations and passions of an individual. In other words, you can trace the thoughts of a person by hearing their words and watching what they do. Only after you change your way of thinking can you alter how you speak and how you act. This is critical to the success of creating positive lifestyle changes.

How you talk is most often a reflection of how you think . Although your words can also be a reflection of how you feel, most adults have trained themselves to hide their emotions. For example, if a client asks me something like, “When I am ‘done’ can I have _______ again?” I will respond by questioning what they mean by ‘done’. The use of the word done indicates that this person thinks of this process as a short term endeavor. They are not looking at this as a lifestyle change or a change in their relationship with food. Once we become aware of these thought patterns, and begin shifting them, then real progress can be made. Without this change of thinking, the long term success we are seeking will not occur.

In my practice, I have never had anyone come into my office with the goal of “temporary weight loss”. However, that is often how people are thinking. The thought pattern is, “If I can lose 30 pounds, then I can stop dieting.” Their focus is on the wrong thing. They think the problem will be solved when the weight is off. Then they are free to go back to their previous lifestyle habits because the problem is ‘over’. In this scenario the weight returns because there has been no real change in thinking or lifestyle habits. This is why crash dieting programs or fad diets have such a low success rate. It is estimated that less than 3% of dieters will maintain their weight loss for greater than 3 years.

A more positive and productive perspective would go something like this: “I want my weight to be in the ideal range and then continue my healthy lifestyle. I will then be able to maintain my weight and health for the rest of my life. This will allow me to live a high quality of life without sacrificing what is important to me.”

Take some time to think about, and perhaps even write down some thoughts about your desire to make lifestyle changes. Do you feel as though this is a temporary or short term change? If so, revisit your goals and priorities to see if this perspective lines up with them. If it does not, then how can you change your way of thinking to reflect a pattern of ‘lifestyle change’ rather than ‘diet’? Try to become aware of your speech to assess if it is positive versus negative or long term versus short term. This awareness will help you develop positive ways of thinking.

I have heard many clients say over the years, “I don’t have anything to eat!” This is clearly not the case. On the most stringent of recommendations there is a significant number of foods that can be consumed. This person is conveying that they do not have foods on their recommended list they like or want to eat! This person is looking at the process of changing their dietary lifestyle from a view point of what they do not have. This is a very different thought process than the person willing to explore the recommended foods and focus on what they do have. The second way of thinking will bring about a far greater opportunity for creating lasting dietary changes.

Take some time to think about, and perhaps even write down some thoughts on your perspectives. What are your attitudes and thoughts about eliminating unhealthy foods from your diet? What are your attitudes and thoughts about vegetables, fruits and lean meats? Do you feel you have a positive understanding of health, nourishing foods and living a healthy lifestyle? If not, there are endless resources to help you in this process – beginning with us! Please let us know if you are in need of further information. We are happy to help!

Without your realization, how you talk affects those around you and how they treat you. For example, if you are with friends and talk as though you are on a “diet”, they will believe that you are making temporary food choices to lose weight. Once the weight is lost they are expecting you to revert back to your old eating habits. Consequently, they will act accordingly around you. This means they will ask you questions like, “When can you eat again?” or, “When can you join us for dinner?” It is as though you cannot do those things now! This perpetuates your thinking of the change as temporary. If you do not think, talk, and act like you are making a lifestyle change, then no one around you will perceive that you are. It is important to communicate effectively with your family and friends so that they can properly support you in your process of change rather than being an impediment to overcome.

Take some time to think about, and perhaps write down, some thoughts on how you communicate about your lifestyle changes. Are you portraying a picture of determination when it comes to what you are eating when you’re with others? Are you uncompromising about the fact that you’re attempting long term, lasting change? If not, how can you build confidence to do this? Part of it may be to surround yourself with cheerleaders (those who will encourage and build you up). When you get to the point where you are confident and uncompromising, you will be surprised at how you can inspire others to healthy change as well! As we can attest to, it is a rewarding mission to have.

While no one can guarantee maintained weight loss with any weight loss program, the greatest rate of success occurs when lifestyle changes are developed into the habits of daily life. This should be a main part of any healthy lifestyle program. It is paramount in our program. It all starts with positive thinking, leading to proper speech, which produces healthy actions, resulting in the best outcomes! When all of these areas are in harmony with one another, long term success in creating lifestyle change can occur. That is what we focus on with our clients.

Keep an eye out for our next discussion point in this series:
Attack of the setbacks – getting back on the healthy track.

Cheerleaders for Change

Mon, 27 Jun 2016 00:00:00 GMT

It is estimated that 45 million Americans try to diet annually. At Isaacson Natural Health, we do not put our clients on a diet. Instead, we focus on an educational program that is designed to create new dietary lifestyle habits that will continue for a lifetime.

The key to success is simple…you must be willing to change your relationship with food. Once this has become your priority, you must surround yourself with resources that support the changes you are making. This includes the people around you, such as doctors, nutritionists, family, and friends – your Cheerleaders for Change. The downfall to this is that some of those individuals you thought would be your biggest cheerleaders may turn out to be your biggest challengers .

Research shows that one of the negative factors to maintaining weight loss is being married. That means it is more difficult to maintain weight loss if you are married than if you are single! This is attributed to the fact that both people in the marriage must be willing to adapt to change. If one person in a marriage is trying to change their relationship with food, the other person must be willing to change their behavior along with their spouse. It does not mean both people have to eat the same foods. However, it does mean that both must be willing to make changes.

For example, we will assume the wife is trying to change her relationship with food and the husband has initially offered his support. So, the wife begins eating better and making dietary changes. The husband now realizes that his meals have changed at home too. Not to the same degree as his wife’s changes, but he isn’t getting steak as often and he has never eaten so much fish in his life! Any suggestion of going to their favorite Mexican restaurant is met with resistance and he doesn’t dare bring home donuts. The change becomes too much. So, the husband is no longer as supportive of these changes. Clearly, they are affecting his life to a greater degree than he ever thought possible. He thought his wife would be happier, healthier, and lose some weight. How could that not be a win-win situation? Now, his relationship with his wife is more strained as he realizes all that encompasses this new lifestyle. The wife, sensing the strain and resistance to change from her husband is forced to decide between the health of her marriage and her own physical health. She stops trying and in a short period of time is back into her former lifestyle habits. The ones that are stealing her health and happiness. Just as often, these roles can be reversed, swapping the husband for the wife.

Please understand the importance of healthy relationships. The truth is that good relationships keep us happier and healthier.

That is not an opinion – it is actually in the research too! There is a great, short TED talk by Robert Waldinger of Harvard, on how good relationships keep us happier and healthier. Click on the following link to go to the video – What Makes A Good Life? What we want to create is a truly safe environment within relationships that allow for the support of positive lifestyle changes. Frequently, Sara and I will enlist the support of the other if we are going through a more challenging time. It may be that we haven’t eaten as well as we would like and one of us will suggest to the other that, “I need to clean up my diet, I just haven’t been on track lately.” Or, “I have to get moving,” if life hasn’t allowed for the typical exercise routine. In our relationship, this is typically met with supportive comments, such as, “Me too.” Or, “I will go for a swim or run with you in the morning!” These are opportunities to improve your health and the health of your marriage at the same time.

Think about, and perhaps write down some answers to the following questions: If you are married, what evidence of this research have you seen in your own relationship? Is there mutual support when it comes to changing aspects of your life? How can you overcome challenges and/or find ways to further support each other to lifelong change?

This may occur with friends and other family members too. Frequently, their negative response to you changing has much more to do with them and their own issues than it does with you and your quest to create lifestyle changes. The best thing to do is let others keep their own challenges to themselves…don’t make their issues your issues! This allows you to concentrate on what you are doing without worrying about what everyone else thinks. When you have done this over several weeks it becomes easier to “own” your new dietary lifestyle. You need to train your friends and family that this change is not a diet or short term endeavor. This is your new lifestyle. If you have attempted changes in the past that have not lasted, your spouse, family and friends may verbalize this to you. Again, don’t allow them to sabotage your progress. Have confidence that you can change. Remember – keep your eyes on the prize!

Find and surround yourself with other healthy people who will cheer you on and believe in you.

Take some time to think about, and perhaps write down, some of the people who may challenge your new lifestyle of healthy eating. Do you have children, friends or extended family that are negative? If so, who? Do you have a group of friends that socialize around food or encourage unhealthy habits (drinking, drugs, junk food, etc.)? If so, who? If possible, could you benefit from taking a ‘break’ from these unsupportive friends or family until you have established your habits and feel more confident in your new, healthy self? Why do you think these particular people act the way they do? Can you step back and see an issue they may be facing that would cause them to react negatively to your new healthier choices?

If you are willing, please share some of your relationship experiences as you attempted to make healthier lifestyle changes. How did your choices affect your friendships or family relationships? How did you overcome and maintain healthy relationships during a change in lifestyle?

Keep an eye out for our next discussion point in this series:
Think, talk and act in a whole new way for lasting, long term change.

Sun & Extreme Heat Protection

Tue, 07 Jun 2016 00:00:00 GMT

Temperatures hit 115 degrees on Saturday and 113 on Sunday this past weekend in Phoenix, Arizona, setting the record for highest temps on the 4th and 5th of June respectively. The sun is one of the seven physical keys to attaining and maintaining our health. However, record breaking heat reminds us that it is also extremely powerful and can be significantly dangerous.

How do you prepare your body for that type of temperature? What should you do if you must be out in the sun?

These are important questions we have to address as we approach the summer months in Arizona.

The sun is necessary to bring us the energy to grow plants and sustain life on earth. It is also important in providing Vitamin D for our body through exposure on our skin. The sun is critical for providing light that impacts our sleep/wake cycles and maintaining the corresponding hormonal balance in our body. The need for this exposure to the sun can be witnessed in the increase of depression and anxiety in areas that have limited amounts of sunlight. The challenge is enjoying the positive aspects of the sun while minimizing the potential dangers.

Record breaking heat reminds us of the power of the sun. The waves of energy coming from the sun create Vitamin D when it hits our skin. With excessive sun exposure to our skin, the damage done can cause cells to mutate into cancerous cells. The common response is to use sunscreen to minimize this exposure. We want to be sure to purchase sunscreen that is going to provide the protection needed while minimizing toxin exposure to our skin.

Which sunscreen is best? Our family typically uses a sunscreen with an SPF of 50 and zinc oxide. There are higher SPF products on the market but there are several reasons why this is not necessarily better. The SPF rating is designed to determine the amount of time you can spend in the sun while the product protects your skin from getting a sun burn. However, there are two main types of rays coming from the sun, Ultraviolet A (UVA) and Ultraviolet B (UVB). UVB rays are mainly responsible for burning our skin and cause non – melanoma skin cancer. UVB rays are designed to be blocked in most sunscreens. Many commercial sunscreens do not have ingredients that are designed to block UVA rays. UVA rays penetrate deeper into our skin and inhibit our immune system, cause harmful free radicals, and increase the risk for developing melanoma. UVA rays are more difficult to block using FDA approved ingredients than UVB rays.

We should not rely solely on sunscreen to protect our skin. The ingredients used in sunscreen can have harmful effects on our health. These toxins can cause inflammation and free radical damage. There are two types of sun protection: chemical & physical. Chemical (or sunscreens such as Avobenzone) types use ingredients that absorb the sun’s rays, while physical (or sunblocks such as zinc oxide & titanium dioxide) repel the sun. The environmental working group has done a great job researching many sunscreen options. They have provided an excellent resource and here is the link to their sunscreen page: https://www.ewg.org/sunscreen/ . Also visit their Skin Deep page to research the safety of skin products and ingredients: https://www.ewg.org/skindeep/site/about.php#4. Please post or contact me with any questions you may find after looking at the site.

One way to minimize our potential exposure to toxins found in sunscreen is the use of clothing to protect our skin. The technology applied to clothing has advanced tremendously in the past several years. There are many good shirt and pant options that are designed to keep you cool even in the sun. This innovative technology is applied to swim shirts that can be worn while swimming without the uncomfortable fit from a regular cotton t-shirt. The use of sunglasses and hats to shade our eyes and skin is also important. Sunglasses help to protect our eyes from the same UVA and UVB rays that affect our skin.

How do you prepare for intense heat? That depends on what you plan to do in the heat. If you are an athlete and plan to compete in high heat environments, then it is critical to build your tolerance. We need to have a great deal of respect for extreme temps, recognizing the potential for dehydration and heat stroke. You should initially workout in shorter durations in the heat with frequent water breaks. Be able to rest in the shade and get into a cooler environment as necessary. By doing this you should be able to spend more and more time in the heat and sun as your body adapts to your environment.

When it is time for your event to take place and the temperature is soaring, there are additional steps you should take to protect yourself. Pre-hydration, or drinking more water before an activity in the heat is critical. Pre-hydration should start the day before the event. Once you are feeling thirsty in an athletic event, you are typically reaching a point of dehydration that you will be unable to bring back into balance. Foods can help to provide electrolytes and are important to use as fuel on long days in the heat. Celery and watermelon are excellent for this application. Teams that I coach in the summer months are instructed to bring watermelon, celery, and nut butter to eat between games. I don’t want my players eating foods that will make them sluggish or create an electrolyte imbalance.

In addition to clothing, other ways to protect yourself from the heat and sun include: the use of cooling towels, shade tents (canopy tent), avoiding being out midday, and misters. The key is to stay ahead of any possible dehydration or heat stroke issues. By properly preparing for the heat and acclimating your body to the higher temperatures you should be able to minimize your health risks. Record setting temperatures are a great reminder to be prepared so you can safely enjoy summer.

INBalance Anti-Inflammatory Medical Food

Thu, 17 Mar 2016 00:00:00 GMT

What is the most powerful supplement that I have used in my practice?

Without a doubt, it is the supplement that I have taken myself on an almost daily basis for the past 12+ years. Remember, the precursor to all chronic disease is chronic inflammation. If we are able to minimize this chronic inflammation we can significantly reduce our chances of getting chronic diseases such as heart disease, diabetes, cancer, arthritis, auto-immune conditions, and Alzheimer’s disease. Now, the formula for this supplement has been recently improved to provide an even more effective nutritional profile. Let’s take a look at this supplement in more detail to understand how it can be so effective in the body. Did I mention the taste is improved too? Well…I guess that is subjective…

The supplement we are talking about is the INBalance Anti-Inflammatory powder.

This is mixed with water to make a shake. In my recommendations, I will often combine this product with another powder supplement, chosen based on the client’s needs. This allows one shake to have a very specific nutritional profile designed for each client. The macro nutrient profile of this combination will address the protein, fat, and carbohydrate needs of the individual. Many people have a misconception of their fat and carbohydrate needs. When they hear these two macro nutrients mentioned, negative health consequences come to mind. The truth is that the body needs healthy fat and healthy carbohydrates to function most efficiently. We tend to forget that dietary fiber is classified as a carbohydrate and supports proper bowel function and detoxification. Sugar is also a carbohydrate, so it is very important to differentiate which carbohydrate you are talking about when discussing potential health benefits or consequences.

The new formula of INBalance Anti-Inflammatory powder has a reduced amount of carbohydrates per serving. This change is due to a reduction of sugar content by using monk fruit extract as a sweetener. The reduced sugar and carbohydrate content makes the new formula even more effective for supporting proper blood sugar metabolism. Taking these shakes helps to maintain a balanced blood sugar for an extended period of time, minimizing the rapid rise and subsequent fall of blood sugar that can occur with high glycemic index foods. A rapid rise in blood sugar is one of the biggest challenges in maintaining proper blood sugar metabolism. When it happens, insulin is released in high quantities to bring down the high blood sugar. Consequently, blood sugar levels will be too low. The resulting low blood sugar will cause cravings for simple carbohydrates, essentially sugar, that will raise the blood sugar level quickly. Then the cycle starts over again as the body must release more insulin in response to the rise in blood sugar. In this continual cycle, insulin damages the body as it goes around the circulatory system reducing blood sugar levels. That is why diabetics often have issues with the tiny blood vessels called capillaries in their eyes and kidneys. They are damaged by too much insulin. To simplify, insulin is inflammatory to the body and therefore, sugar is inflammatory to the body. You can see how this cycle of high and low blood sugar can cause a chronic inflammatory condition.

Another improvement in the product is the use of CurQfen®. This is a patented curcumin blend that has been clinically researched to provide greater bioavailability and standardized dosages than typical curcumin extracts. Curcumin is the active ingredient found in turmeric and is very anti-inflammatory. Use of CurQfen® has shown in the research to have up to 45.5 times more curcuminoids in human plasma than the use of standard curcumin extracts. Previously, the product contained turmeric and this change to CurQfen has also allowed the product to have a less gritty consistency. Now, the product is much lighter and smoother.

There are several other improvements that have been made to the product. One is the use of XNT ProMatrix™ to enhance the intake, bioavailability, and stability of the xanthohumol from hops found in the product. Another is the addition of isomalto-oligosaccharides (IMO), which is a prebiotic. Prebiotics provide fuel to support the healthy microflora of the intestinal tract. The product also contains a high quality fat blend of sunflower oil, medium chain triglycerides (MCT), and flaxseed oil which supports a healthy intestinal tract. These are excellent examples of the application of nutritional research and knowledge being integrated into the next generation of high quality nutritional supplementation.

As with all the products I recommend and use for myself and my family, I strive to fully research each and every one. Once I have determined the product is of high quality, I then compare it to others to ensure the best value. This process never stops. Over the years, I have compared dozens of products to the INBalance Anti-Inflammatory powder and to date, none have come close to matching the results I get for myself or my clients. I look forward to my shake on a daily basis. Used appropriately with a healthy diet, it is a great way to keep chronic inflammation in check, minimizing the opportunity for chronic disease to occur.

Visit our STORE to purchase INHealth INBalance Anti-Inflammatory – *Flavors: Chocolate Orange, Spice, and Orange

Fennel Roasted Beets

Wed, 09 Mar 2016 00:00:00 GMT

Another fantastic vegetable to add to your repertoire – the healing properties of beets help us detox with fiber, vitamin C, and numerous other phytonutrients. Beet consumption will contribute to lower cholesterol and cancer prevention. Plus ~ they’re tasty!

Fennel Roasted Beets:
2 large beets, ends trimmed, scrubbed & diced
1 tablespoon olive oil
1 tablespoon balsamic vinegar
2 teaspoons freshly ground fennel seed

Beet Prep:
Roast : preheat oven to 400. Toss diced beets with olive oil and vinegar. Stir in the ground fennel. Pour beet mix into an 8×8 pan and roast for 45-50 minutes until just tender. Allow to cool. May refrigerate to chill.

Alternatively, you may steam your beets. They will need more ‘soaking’ time with the fennel to absorb the flavor.

Steam : fill a kettle 1/4 full with water and place steamer basket inside. Bring to a boil. Reduce heat to simmer, and pour diced beets in steamer basket. Steam 20 minutes or just until tender. Meanwhile, toss together the olive oil, vinegar and ground fennel. When the beets are tender, add them to the oil mix immediately. Allow to cool. Refrigerate for a couple hours to chill and blend flavors.

Beet Salad:
1/4 cup olive oil
2 tablespoons balsamic vinegar
pinch of salt
sprinkle of pepper
4 cups mixed greens
1-2 cups diced cucumber
roasted or steamed beets (from above)
crumbled goat cheese (optional)

Salad Prep:
Whisk together the oil, vinegar salt and pepper to make dressing. Mix greens with dressing to coat. On 4 plates, place 1/4 of the greens on each plate. Top with cucumber, beets and optional goat cheese. Enjoy!

Calcium – Who needs it?

Wed, 09 Dec 2015 00:00:00 GMT

Are you concerned about your bone density? Are you suffering from osteoporosis? What can you do about it? Medications are often prescribed, but they can have significant side effects. Should you take a calcium supplement? Maybe…but which kind? There are numerous forms of calcium available and each has unique characteristics. We think of calcium as a necessary mineral for our bones. This is certainly true; however, calcium is vital for numerous functions in our body.

The first question that needs to be addressed is, “Do you need to supplement calcium?” The answer may surprise you, as many people do not. The way to know if you need additional calcium in the form of a supplement is typically through objective testing. Blood testing will show the levels of calcium that are circulating in your blood stream. We must remember that calcium is a mineral and can actually be a detriment to our health if we have more than the body can handle. This is uncommon, but is one reason that not everyone should supplement calcium (the calcium found in a multivitamin is not an issue, we are discussing specific calcium supplementation at higher dosages). Bone density testing is another way we can determine if more calcium is needed by our body as we age. This testing is typically done in men and women who are aging or have risk factors for bone density conditions, such as osteopenia or osteoporosis.

Our body closely regulates calcium levels in our blood and will release hormones in response to levels that are too high or too low. If the calcium levels are too high in the blood, then calcitonin is released. Calcitonin increases calcium deposits to bone and decreases calcium absorption from the digestive tract.

Calcium blood levels that are too low will cause an increase in parathyroid hormone. Parathyroid hormone increases resorption of calcium from bone and increases the absorption of calcium from the digestive tract. Many medications that are designed to aid in osteoporosis conditions work by limiting the amount of calcium that is resorbed from bone. Other medications increase osteoblast production. Osteoblasts are the cells that build bone.

If we are concerned about our bone density we must be certain enough calcium is available to our body. Do not mistake this as the only prevention or treatment for osteoporosis. There are many factors involved in reduced bone density conditions beyond the amount of calcium available to be used for bone construction. For example, we must have sufficient levels of Vitamin D to aid in the deposition of calcium in bone. The more physical stress that is placed on the bones will also increase bone density. This is why resistance and weight bearing exercise is recommended for those trying to increase bone density.

The question, “Do you get enough calcium every day?” is only addressing part of the issue. An equally important question we should be asking is, “What may cause resorption of calcium from bone?” The pH balance of blood must stay in a very narrow window or we will not be able to survive. Therefore, our body will do whatever is necessary to buffer an acidic pH in the blood. The number one buffer we use to balance an acidic pH in the blood is calcium. This makes perfect sense in the body because we have a large store of it in our bones. Therefore, if we go through a period where we have to buffer the blood significantly, we have the stores to do this. However, if we do this repeatedly over many years, then we deplete the stores of calcium in our bones. This is one major contributing factor to the development of osteopenia and osteoporosis.

Having an acidic pH is not the same as chronic inflammation. However, chronic inflammation and acidity in the body are like close relatives…where you find one, you will also find the other. So, when we work with clients and are able to address their chronic inflammation this also works to reduce their chronic acidity. We are able to create an environment in the body that supports an increase in calcium being deposited in bone and minimizes the need to resorb calcium from bone to buffer the body. That is why calcium found in dairy products does not tend to be as effective at increasing bone density as we might think: Dairy is very inflammatory to the body even if you are not intolerant to it. Therefore, an increase in acidity is common with dairy consumption, so the calcium content found in the dairy product is essentially cancelled out as it is used to buffer the body from acidity.

If you are identified as an individual that would benefit from calcium supplementation, which kind of calcium should you take? There are two types that are absorbed by the body at the highest percentage. They are: calcium citrate and microcrystalline hydroxyapatite. They are both absorbed at approximately 35%. This may not sound like a high percentage. However, when compared to calcium carbonate which is a poor absorbing calcium (and needs a very acidic pH in the stomach to be absorbed best) at 10%, you can see the advantages of the higher quality. The difference between the calcium citrate and the microcrystalline hydroxyapatite is that microcrystalline hydroxyapatite is a complete bone meal. This means that it contains all the nutrients necessary to create strong bones within the supplement. Think of constructing a building using concrete. If you make a large structure with concrete but do not use rebar to strengthen it, it can become brittle and break. That is exactly what can happen in your bones. Trace minerals are used in conjunction with the calcium to create a much stronger structure than if calcium is used alone. Therefore, microcrystalline hydroxyapatite is what I recommend to my clients that need additional calcium to support increased bone density.

The dosage of the microcrystalline hydroxyapatite varies based on each individual case. Many experts recommend a minimum of 1200mg of supplemental calcium for women after menopause to support strong bones. The research on microcrystalline hydroxyapatite is quite impressive. In one such study, it shows women over age 70 on average can increase bone density with supplementation of microcrystalline hydroxyapatite at therapeutic dosage levels. This is without medications. So, if you have a bone density issue and would like to support strong bones, we can certainly make a recommendation as to the amount of calcium you should be taking. When combined with a healthy diet that minimizes chronic inflammation, the chances for a positive outcome are increased. The name of the supplement we use in our office is Cal Builder Extra Strength which has 1000mg of microcrystalline hydroxyapatite per tablet.

Calcium is the highest concentrated mineral in the human body. It does much more than build strong bones. Make sure that you are getting the right amount for your body and your body will thank you!

Bio Impedence Analysis – BIA Test

Mon, 07 Dec 2015 00:00:00 GMT

When you are losing weight, how do you know you are losing fat? Why doesn’t the scale move even though you are eating well and exercising? Is your body functioning better with the dietary changes you have made or is your body suffering with too much inflammation? How could you possibly know the answers to these questions by standing on your scale? The truth is that you can’t.

That is why I use a machine called a BIA to assess the changes my clients are experiencing as they go through a nutritional protocol with weight loss as a goal.

BIA, or Bio Impedance Analysis was initially developed by the military several decades ago to assess how soldiers would do in cold weather survival situations. The technology is now used in various health applications, such as in AED (defibrillator) units to reset the heart of someone having cardiac failure. It aids in helping the AED unit determine how much voltage should be used based on the readings of the patient. In the application of determining body composition (and body mass index) it is considered the second most accurate estimate next to the immersion technique which is far too cumbersome in a clinical setting.

What information does the BIA tell us? It gives us three main categories of mass for the body. It gives us fat in pounds and as a percentage. It also gives us lean dense mass which is a rough reflection of lean muscle mass including the water in the muscle. And last, it gives us total body water. This allows us to track the actual reduction of fat as we progress through a program. If we are losing weight appropriately, fat should be lost in the greatest amount.

Additional biomarkers that are given by the BIA results are body mass index (BMI), phase angle, and basal metabolic weight. With all the various objective findings the BIA machine gives us, it allows us to understand how the body is changing at a much deeper level than looking at the scale alone. The body mass index gives us a very accurate reflection of health risks associated with excess weight. The phase angle is an indication of how efficient the body functions at the cellular level, and is closely related to mortality. This makes sense, as when the body shuts down at the cellular level the phase angle will plummet. Therefore, the higher the phase angle the more efficiently the body is functioning. Basal metabolic weight allows insight into the amount of calories that will be burned in a 24 hour period by the body. This is estimated for both calories burned with, and without, activity for a 24 hour period. This is a good indicator of metabolism rates and also depicts how important activity is to burning calories.

Two of the best biomarkers the BIA reports are intra and extracellular water. This gives us an estimation of inflammation in the body. With chronic inflammation being the precursor to all chronic disease, this marker allows us to see how therapeutic interventions affect inflammation in the body. This also sets up the learning process for the person going through the nutritional therapy program. If we show that a change in dietary intake is impacting these critical biomarkers, it is a huge motivator to continue with your changes! This helps us to turn a diet into a lifestyle – THEE critical step in maintaining weight loss. This test helps the client understand the intimate relationship between the food we eat and our health, as well as how quickly the impact of our food choices will influence physical results in our body.

As you can see, the BIA test gives us a great deal of information that is useful to understanding our health. Another plus, is that it is inexpensive and non-invasive. You do not even feel the test. It uses pads that attach to your hand and foot, and sends an electrical current through your body at such a weak level that you cannot even feel it. These readings are then fed into a computer program along with other information about the client to get the results. These results have been used in many research environments and are proven to be an effective way to assess body composition.

We are always striving for ways to help our clients be healthy. Using the BIA machine, when appropriate, is just one way we do that. We have literally done thousands of BIA tests at our office. We understand the test, how to interpret the results, and the limitations of the test (all testing has limitations). The knowledge gained from the test is used to educate our clients. This is just part of the process of learning to live INHealth!

Grow New Brain Cells

Tue, 20 Oct 2015 00:00:00 GMT

Growing new brain cells?? Is that possible?

I know I was told in health class that you could not grow new brain cells. You must take care of the ones you have for as long as you live. New research now shows that this is not true! We CAN grow new brain cells! This is known as ‘Neurogenesis’. There is a wonderful, short TED talk on the subject. So, how can we support new brain cell growth? Do you know the surprising ramifications if we don’t? We’ll discuss that and link you to the TED talk in this blog.

Supporting new brain cell growth (neurogenesis) in the body is like most other physiological processes. From a physical perspective, let’s first look to the Seven Keys to Dynamic Balance . I talk about them every day with my clients. They are: Air (oxygen) , Water , Food , Exercise , Sleep , Structure , and Sun (Vitamin D) .

Getting oxygen to the brain is critical in the process of neurogenesis. Exercise works synergistically in this regard. It can help circulation to the brain which supports the transport of oxygen. This will also improve the ability to transport other nutrients necessary in the process of growing new brain cells. So, exercise will support new brain cell growth.

We must eat and drink appropriately to have the nutrients available for neurogenesis. Foods high in flavonoids support brain cell growth. Think veggies and fruits as foods rich in flavonoids. In addition, when you see the term phytonutrients, it is important to understand that a subcategory is flavonoids. Not all phytonutrients are flavonoids, but all flavonoids are phytonutrients. What other food contains flavonoids? Dark chocolate!

What we drink is also important. The body needs sufficient water to carry out many biological processes efficiently. This is true for neurogenesis too. Alcohol will limit the body’s ability to grow new brain cells. Alcohol is very inflammatory to the body. Eating and drinking foods that increase inflammation, in general, will have a negative impact on the ability to grow new brain cells.

Sleep is commonly overlooked as a critical health component. Without proper sleep, we are unable to support neurogenesis.

So, sleep, exercise, food, water, and oxygen are critical components to growing new brain cells. This is 5 of the 7 physical keys to dynamic balance. Making these daily habits a part of a healthy lifestyle can support proper brain function and new brain cell development.

But wait! There’s more! We must not forget that the health of the body includes mental, emotional, and spiritual balance in addition to physical balance. Stress plays a critical role in neurogenesis. If an individual is under stress, the ability to grow new brain cells is limited.

I highly encourage you to listen to the TED talk from researcher, Sandrine Thuret. It is informative, interesting, short, and easy to understand. She goes into further details on neurogenesis. Think of it as an investment in your cognitive future. It may even affect your mood! Not sure what I mean…? Click here to watch the TED talk and find out!

Refreshing Celery Salad

Wed, 12 Aug 2015 00:00:00 GMT

Celery is a powerful green vegetable that provides numerous anti-inflammatory properties as well as helps you to stay hydrated.

The vitamins, minerals, compounds and fiber in celery gives it super power against many health conditions. In addition to reducing inflammation, eating celery will also reduce cholesterol and blood pressure. Celery contains natural sodium and is high in water content which helps balance electrolytes, aid digestive processes and keep your body alkalized. Celery is definitely a green vegetable we must learn to love!

Eating it raw in chopped salads or with dips such as hummus, nut & seed butters, or relishes is delish! In addition, celery can also be added to smoothies, steamed*, braised, roasted or stir fried. Celery has a mild flavor that is a standard in a mirepoix and salads such as the Waldorf. I have included an easy recipe that will help you take advantage of celery’s health benefits in a tasty way!

Fresh Celery & Apple Salad
2 tablespoons olive oil
juice from 2 small lemons, or one large
pinch of salt
2 cups small diced sweet apple
2 cups chopped celery
1/2 cup loosely packed fresh flat-leaf parsley leaves
1/4 cup small diced red onion (optional)

Whisk together the oil, lemon juice and salt. If your parsley leaves are large, chop them. Toss together the apple, celery, parsley and onion (optional). Stir in the oil and juice mixture. If you’d like, serve over mixed greens, or wrapped in a leaf of romaine. Enjoy!

Frozen Desserts

Tue, 30 Jun 2015 00:00:00 GMT

Time for a cool down! When we indulge, Dr. Seth and my kiddos will inevitably choose ice cream. While I enjoy eating ice cream, my belly does not. Not to worry! If you are like me, and/or just practicing an elimination diet and not eating ice cream for a while, I have shared two yummy cool down replacements for you here. Indulge ~ INHealth!

MELON GRANITA

chopped melon (watermelon, honeydew, lemon melon, or your favorite)
sweetener (optional and only if necessary: stevia, maple syrup or honey)

Blend the amount of melon you’d like (2-3 cups for about 4 servings) in your blender or food processor. Add sweetener if needed. Pour into a 9×13 or 8×8 (depending on how much you made) glass baking dish. Place in the freezer. Every half hour, scrape and chop up the melon puree with a fork, until all is frozen and you have an even consistency. Alternatively, refrigerate the melon puree until chilled (2 hours) and run it in your ice cream maker for 20 minutes until frozen.

FROZEN APPLE PIE DESSERT

1/2 jug (4-6 cups) chilled, unsweetened applesauce
1 teaspoon cinnamon
1/4 teaspoon fresh grated nutmeg
1/4 teaspoon allspice

Mix all ingredients together. Pour into an 8×8 glass baking dish. Place in the freezer. Every half hour, scrape and chop up the sauce with a fork, until all is frozen and you have an even consistency. Alternatively, run it in your ice cream maker for 20 minutes until frozen.

Sausage & Sweet Potato Stew

Mon, 23 Mar 2015 00:00:00 GMT

Quick and hearty – for dinner tonight!

Sausage & Sweet Potato Stew
2 Tablespoons olive oil
1/2 large onion, diced
3 sweet potatoes, scrubbed & diced
4 chicken & apple sausages (Aidell’s)
2 cans beans (black or kidney), drained & rinsed
4 cups chicken stock
1 cup diced tomatoes, with their juice, pureed
1 Tablespoon mild curry powder
2 teaspoons cumin
salt & pepper to taste

In a soup kettle, warm the olive oil and saute the onions for a few minutes. Stir in about 1/2 teaspoon of salt. Then add the sweet potatoes and saute for 5 more minutes. Add the sausage, beans and 1 cup of stock. Deglaze your pot and simmer for a few minutes. Add the remaining stock, tomatoes and the spices. Bring to a gentle boil, then lower the heat, cover and simmer for 15 minutes until the sweet potatoes are nice and soft. Add salt, pepper or more spices to your liking. If you don’t care for sweet potatoes, you could try this with carrots. Green peas or chopped kale would be nice additions as well.

Simple Baked Sweet Potatoes

Wed, 04 Feb 2015 00:00:00 GMT

These are the moments I live for…AHA!!

A year ago this last Thanksgiving, I was without an oven for almost 4 weeks. In the process of finding a replacement, I made sure it had this one little feature…

It wasn’t the convection, not the size, not the ‘removable half rack’. Nope, none of those.

It’s the feature that allows you to set it when you leave home to come on at a certain time and cook for your desired time.

I remember the day when I had learned of this feature with my previous oven. It was an epiphany. This is like having a ‘cook’ who would turn on the oven when needed, and shut it off at just the right time. (Granted, the oven doesn’t take the food out, so you must plan accordingly.) But this feature has saved me on many occasions!

Why do I love this feature? Well, sweet potatoes are one reason. Spaghetti & butternut squashes are another. In the morning (or even the night before) I can wash up the veggies, prep and tray them for cooking. Then I set my timers, pop stuff in and VOILA! When I get home, half the dinner is done. Now if I am really on top of things, I’ll have my meat cooking in the crock pot, right?! Then all I have to do is toss my salad (or heat some broccoli, beans, peas, etc.) and dinner is ready!

Let me tell ya. It’s like having a double, a clone, a lovely kitchen helper. Now if only I could train my dishwasher & washing machine to load themselves, I’d have it ‘maid’…

Simple Baked (Ahead!) Sweet Potatoes

6-8 sweet potatoes*
1 tablespoon olive oil or coconut oil (liquefied)
Salt & Pepper

In the morning, wash the potatoes well and let them dry. Put them on a parchment or silpat lined sheet pan. Stab each of them with a knife or fork a few times (release your tension). Brush each of them with oil and sprinkle with salt and pepper. Set your timers* on your oven: heat to 375 degrees for 45 minutes. Place the pan in the oven and go about the rest of the morning rush.

*Sweet Potato vs Yam: There are many varieties of sweet potato. Generally at the supermarkets in the US, what you find labeled as a Yam is actually a darker variety of a Sweet Potato. When this darker fleshed variety began to be grown here, they were called Yams because they more closely resembled the true Yam that comes from Africa & Asia. The true Yam, however, has a much tougher, scaly skin and can be white, red or purple. Today when you shop for Sweet Potatoes, you will notice they may be called “Garnet or Jewel Yams”, as this is how they are required to label them for sale. (This recipe uses those orange skinned sweet potatoes called garnet or jewel yams – not the ones labeled ‘sweet potatoes’ at your supermarket.)

*I suggest reading your oven manual, and practicing with this feature when you have a day at home. This way you can make sure you understand how your oven will preheat, how the timers work and how fast it will cool down at the end of your timer.

Root Veggie Salad

Wed, 14 Jan 2015 00:00:00 GMT

SPECIAL SECRET TIP:
What’s the secret to flavorful root vegetables in a salad? Make your dressing first and toss the veggies in it while they are still warm. As the salad cools it will absorb the flavors beautifully!

1 white sweet potato, peeled & diced
1 orange sweet potato, peeled & diced
2 parsnips, scrubbed (no need to peel) & diced
3 green onions, sliced
2 celery stalks, sliced

Dressing
½ cup olive oil
¼ cup rice vinegar
1 orange, zested & juiced
1 teaspoon grated ginger
1 tablespoon mustard
1 tablespoon maple syrup

Steam the yam, sweet potato & parsnips together until soft, about 10-15 minutes. Meanwhile, whisk together the dressing ingredients until well blended. When vegetables are soft, place in a large bowl and add celery and onion. Drizzle in the dressing and fold together until well coated. Serve cooled or at room temp. Serves 6-8.

Comfort Food

Wed, 17 Dec 2014 00:00:00 GMT

What is it about eating that comforts us so?

How is it that certain Foods allow us permission to be sad, angry, bored, and lonely? Like a trustworthy friend that we turn to for unconditional comfort, sometimes Food = Love. It’s when this relationship gets dysfunctional that we need to stop hanging out with Foods.

We must evaluate: Does our Food just take, take, take, with no give whatsoever?
Does it selfishly steal nutrients that your body needs to flourish? In return does it only offer empty, addictive calories that sabotage and inflame your health? Does your food trick your brain and tell your body “I feel so good when I eat this. I need this. I can’t live without it!” This is where we must recognize the lie.

If your Food is not loving you with fiber, vitamins, minerals, good fats and protein, it’s not fulfilling it’s side of the relationship.

The Latin origin of the word ‘comfort’ is ‘strong’, or ‘strengthen’. If your food doesn’t do this, it’s time for a change! Ultimately, as with all relationships, it is our responsibility to surround ourselves with those that inspire, nourish, fulfill, and enhance and yes – strengthen – our lives! This is not always easy. Sometimes those needy relationships latch on to us and we just can’t shake them. This is especially true of Food.

It takes not only a perspective shift, but also disciplined actions that become habits over time. It takes dedication. It takes new thought. It takes courage. Decide today to love only the Food that loves you back. Live in a thriving body, Live INHealth!

Comforting Vegan Shepherd’s Pie
2 large sweet potatoes, peeled & cut into cubes
1/2 cup non dairy milk (coconut, rice, almond), or veggie stock
2 tablespoons olive oil
1 large onion
2 cups chopped baby bella mushrooms
2 cans black beans, drained & rinsed
2-3 cloves of garlic, minced
2 teaspoons minced fresh ginger
1 teaspoon cumin
1 teaspoon cinnamon
1 teaspoon chili powder
1/2 cup vegetable stock
2 cups, or 28 oz can of diced tomatoes with juices
Optional: chopped parsley or cilantro

Put potatoes to boil. (Alternatively, bake them whole, skins on, at 375 for 1 hour. Cool and remove skins.) When potatoes are soft, drain and cool. Spin together in a food processor or blender with the milk until smooth. Set aside. Preheat oven to 375. Saute the onion & mushrooms in the olive oil until the mushrooms release their liquid – about 5 minutes. Toss in the beans & spices. Saute for a minute or two more until the garlic begins to brown and the spices are fragrant. Deglaze your pan with the stock. Then pour in your tomatoes. Bring to a boil. Reduce heat, simmering until the liquid has reduced and thickened, 10-15 minutes. Stir occasionally. (If your tomatoes are canned, this may take up to 15 minutes.) Add in the parsley orcilantro if using. Pour the saute into the bottom of a 9×13 pan and top with the whipped sweet potatoes. (At this point, you can refrigerate for next day use – just add another 15 minutes baking time.) Bake 20-30 minutes until bubbly around the edges and heated through.

Non vegan option: Cottage Pie – trade mushrooms & beans for a pound of grass fed beef or ground turkey.

Fast Salmon

Wed, 05 Nov 2014 00:00:00 GMT

How often is it that you make plans, only to have some interruption ruin it all? In my case, I can’t even count that high! We are in the depths (known as ‘in the weeds’ in the restaurant business – a scary place where you can’t catch up) of our baseball & softball seasons. This makes for craziness at our house on most weeknights.

Here’s a story of an interrupted evening we experienced last week: I picked up kids from school, raced home (I missed my calling as a race car driver, ask those who ride with me!), & made a snack. Cleaned up the snack & kitchen and started prepping dinner. Begged kids to finish homework and unload their lunches (one kid remembers to unpack lunch, he is my favorite), and reminded them of what time we’ll be leaving for practices – all too soon . Oh, and “get your practice clothes on, pack your gear and don’t forget the water!” After a fun scramble game of “I can’t find my sock!”or “where are my baseball pants?”, one daughter is ready…yep, she’s my favorite. I went back to dinner prep: Preheat oven, wash & prep produce. Throw the sweet potatoes into the oven. Tick Tock!

This particular night I had hoped to try a coconut crusted salmon recipe I had found. When I lovingly unwrapped the salmon I found that all the portions were loaded with pin bones. Insert WRENCH (and moans and groans and whining)! Ugh. Did I profess to be a fishmonger? Ok then. Logically it took me the rest of my prep time just to get those bones out. Tick Tock!

Plan B? Resort to ‘FAST Salmon’. Other daughter enters kitchen, hugs me and says brightly, “Mom, that looks great!” She’s my favorite. So I put the coconut away for another time. Throw FAST Salmon into the oven and check in with kiddos. Remind them again to unload lunches (kid who forgets about the lunch is plugging away at his never ending supply of homework – without me nagging. You guessed it, he’s my favorite).

Then, the after school taxiing begins. Ball practice, meetings, games, errands. The bonus here is that I get to practice my race car driving again. I was able to cheer at the game, see them improve at practice, hear the excitement about the youth meeting, grab some groceries and stop at the post office. I got through the ‘weeds’. And I got to be their Mom .

Here’s the amazing part: after all the running that had to happen before I sat down in my quiet kitchen at 9:30pm – this salmon was just what I needed. I had forgotten about my frustration & lack of time for deboning. Simply seasoned & completely nourishing , it hit the spot – no bones about it (gee I’m punny).

As I enjoyed my late meal, I finally relaxed knowing that my hubby & four favorite kids got a delicious, healthy dinner made with love…which is WAY more important than making what I had originally planned.

Fast Salmon
4-6 salmon portions, pin bones removed (ask your fishmonger…trust me, this is fastest)
2 tablespoons coconut oil
salt
pepper
2 lemons, sliced

Preheat your oven to 350 degrees. Lay your salmon portions on a parchment lined baking sheet and brush with coconut oil. Salt and pepper generously. Lay lemon slices over top of each portion. Bake for 15-20 minutes until cooked through and flaky. Simply delicious, even at room temperature!

Roasted Broccoli

Thu, 16 Oct 2014 00:00:00 GMT

I have some addictions. Some food addictions. My debate arises from the fact that yes, these are vegetables I am addicted to…and yet…to overeat them is probably not helping me!

Veggie addictions are ok…just pace yourself!

The problem I have been enjoying lately is my lack of willpower with Roasted Cauliflower . I can eat a whole head! I also have this problem with kale. Like the Kale Power Salad or the Waldorf Salad (with kale and sea veggies). I don’t even need anything with it, just a big bowl of massaged kale and I’m in trouble.

Don’t judge me!

In the spirit of enjoying green vegetables , I thought I would get you hooked on yet another one I can’t stop eating: Roasted Broccoli! Give it a try. Get creative and add some minced garlic, or your favorite spices and see what happens. I hope you can join me at “Veggie-Addicts Anonymous” next week…

Roasted Broccoli
broccoli florets (example: 4 cups for 4 people, or it can be all for you…I won’t tell)
olive oil
salt
pepper
minced garlic (optional)
spices (optional)

Preheat oven to 425. In a bowl, toss your florets with oil, salt and pepper (garlic and spices if using). Spread them on a baking sheet and bake for 12-15 minutes until tender and beginning to brown. If you like, you can watch them and turn ’em around halfway through to brown them more evenly. Once roasted, eat as is, or toss with lemon juice, rice vinegar or shredded pecorino romano for a little kick. Yep, I’m hooked!

The Gift of Green Vegetables

Thu, 16 Oct 2014 00:00:00 GMT

I tell my clients,

“There is a reason for everything we recommend.”

And that is true. If we do not have a specific reason for recommending something, then we probably shouldn’t. This brings many of my clients to ask, “Why green veggies?”
Well…this is why!

There are only two ways that any physician can help their client. Provide what the body needs and eliminate what inhibits the body from healing. This is the way to attain and maintain health.

Green veggies address both of these options. They are extremely good at supporting detoxification pathways, providing nutrients such as phytonutrients, and are very anti-inflammatory. Remember that chronic inflammation is the precursor to all chronic disease and this alone shows the importance of eating green vegetables on a daily basis.

Green vegetables contain many phytonutrients. What are phytonutrients ?

They are the nutrients our bodies need to carry out multiple physiological functions. The more phytonutrients the more efficient our body can work. Many of these phytonutrients would be classified as antioxidants. You will often hear about the power of various antioxidants and which are the strongest.

The truth is that we need multiple forms of antioxidants that work in synergy with each other to bring us the greatest health benefits.

Synergy means the “team” of antioxidants found naturally in green veggies is much more beneficial to us than any one form of antioxidant could be. These antioxidants are also very anti-inflammatory in nature. This helps our body buffer any potential inflammatory foods, lifestyle choices, or environmental factors that may be affecting us. Antioxidants have been researched extensively in relation to conditions such as cancer. They are often touted as a main reason that veggies and fruits reduce your risk of cancer.

Green veggies support detoxification pathways. We have to eliminate toxins to allow our body to heal and function efficiently. The nutrients found in green veggies, such as B vitamins, folate, vitamin A, in addition to minerals like selenium and zinc, are used in the body’s multiple detoxification pathways. Without the proper amounts of these nutrients we would be unable to detoxify our body at the rate necessary to stay healthy. Health consequences of not detoxifying efficiently include fatigue, swollen joints, brain fog, headaches, skin conditions such as acne and eczema, asthma, shortness of breath, and difficulty losing weight. This list is just a sampling of possible issues. For each person they can be different with varying levels of severity.

Another major plus for green veggies is that they do not contain a high number of calories. The average American diet is high in calories and low in nutritional value. Green veggies are exactly the opposite. They are low in calories and high in nutrients. Eating our green veggies is a great way to counter any convenience foods we may have indulged in.

For these very simple reasons green vegetables should be a part of your everyday diet. This will help you to “buffer” yourself against inflammation, support detoxification, and provide your body the nutrient rich food it needs to operate more efficiently.

Eat your green veggies every day, your body will thank you!

Detox Ice Cream

Wed, 08 Oct 2014 00:00:00 GMT

Can you indulge in chocolate ice cream during your aggressive detox week?
Oh yes you can!!

1 scoop INHealth Chocolate ProBasic/Pea & Rice Protein
1 scoop INHealth INBalance Anti-Inflammatory Chocolate Orange
6 oz water
handful ice cubes (6-10)
5-6 mint leaves or 3 drops mint extract

Place powders and water in your blender, mix gently. Add in the mint and ice and blend on high until incorporated. Stop to scrape sides if needed. Add more/less ice, water or mint to your desired consistency and flavor. INDULGE!

Forbidden Rice Pilaf

Thu, 28 Aug 2014 00:00:00 GMT

I adapted my Black Rice Stuffing recipe a bit for our Second Annual Client Appreciation Dinner. I like black rice, as it is a lovely dark color and adds drama to the plate. This was served with the Herbed Turkey Breast Entree.

1 cup black rice (also known as ‘forbidden’ or ‘japonica’)
2 cups vegetable stock
2 garlic cloves, pressed
1 tablespoon olive oil
8-10 baby bella mushrooms, stems removed, chopped
3 celery ribs, diced small
1 small onion, diced small
1 tablespoon ground sage
½ teaspoon thyme
1 teaspoon rosemary
4 leaves Swiss chard, stems removed, chopped
Salt & Pepper

Rinse the rice in a fine mesh strainer. Bring rice and stock to boil over medium high heat. Reduce heat and simmer about 45 minutes until rice is tender, set aside. Meanwhile, in a sauté pan, cook the mushrooms, celery, onion and herbs with some salt & pepper until vegetables are tender crisp, about 7-10 minutes. Add the chopped chard to the saute pan and cook 2-3 minutes until wilted. Stir the vegetable mixture into the rice. Season with more salt and pepper if necessary.

Rosemary Skewered Zucchini

Thu, 28 Aug 2014 00:00:00 GMT

My rosemary bush has taken over one corner of my yard, so this was a great way for me to trim it back! The branches lend a gentle flavor to the roasted vegetables.

10-12 rosemary branches, 6-7″ long, small diameter
2 medium zucchini, chopped
1 medium yellow squash, chopped
3 large shallots, large chopped
24 cherry tomatoes, red or yellow
olive oil
1-2 Tablespoons dried Italian seasoning
salt & pepper

Preheat the oven to 350 degrees. Skewer the zucchini, yellow squash, shallots and tomatoes in a pattern on the branches. Place on a baking sheet or in a glass baking pan. Drizzle with olive oil, sprinkle with seasonings, salt and pepper. Roast for 20-25 minutes or until the tomatoes, zucchini & squash have softened.

Lemon Drop Melon “Martini” with Blueberry Sorbet

Thu, 28 Aug 2014 00:00:00 GMT

This is a fun presentation for a simple, fruit dessert. We ate this up for our final course at our Second Annual Client Appreciation Dinner.

1/2 a Lemon Drop Melon*
2 cups blueberries (fresh or frozen)
1 cup coconut milk
2 Tablespoons maple syrup, if needed
blueberries and melon balls for garnish

Puree the melon in your blender until smooth. Chill in refrigerator until serving time. Next, blend the blueberries with the coconut milk and syrup (if berries are tart) until very smooth.
Next, choose an option for freezing:
1. Process in an ice cream maker according to directions. While the sorbet is processing, make room in your freezer to fit a baking sheet so it is level. After processing in the maker, use your ice cream scoop to place scoops onto a parchment lined baking sheet. You’ll want to work fast! Place the sheet in the freezer, making sure it is level and none of the sorbet scoops are touching each other. 10-15 minutes prior to serving, remove from freezer to soften.
OR
2. Pour sorbet into a freezer safe container and freeze. This will freeze very solid due to the low sugar content, so you’ll need to let it rest 15 minutes prior to serving so it becomes scoop-able.
For Serving:
Use a fancy martini (plastic) glass or other fun serving dish. Depending on your serving vessel, pour in a quarter to half cup of the melon puree. Top with a scoop of blueberry sorbet. Garnish, if desired, with a melon ball and blueberry on a pick.
*Lemon Drop Melons are in season June through August. If you can’t find the Lemon Drops, use Honeydew.

Herb Roasted Turkey Breast

Wed, 27 Aug 2014 00:00:00 GMT

1 3-4 lb fresh turkey breast, skin on
6 leaves fresh sage
1/4 cup parsley leaves
4 sprigs fresh thyme, leaves only
2 Tablespoons fresh rosemary
1-2 garlic cloves, rough chopped
1/4 cup olive oil
1/2 teaspoon salt, plus Salt & Pepper for roasting

Spin together the herbs, garlic, oil and salt in a food processor until blended into a nice paste. Rub this under the skin of the turkey first, then if you have remaining, on top of the skin. Let this marinate in fridge for a few hours or overnight. Preheat oven to 350 degrees. Take the breast out of the fridge to warm up a bit. Season with salt and pepper. In a roaster, cook covered for 1 1/2 – 2 hours, or until the internal temp reaches 160. Remove from oven and let rest for 20-30 minutes. Serve with Cran-Cherry Chutney, or your favorite sauce.

Cran-Cherry Chutney

1 cup fresh cranberries
1/2 cup dried cherries
1 apple, cored & chopped
1 orange, zested & juiced
1 cup water
1 Tablespoon maple syrup, or 6 drops liquid stevia, if needed

Place berries, cherries, apple, orange juice & zest and water in a saucepan over medium high heat. Bring to a boil, then reduce heat and simmer for 20 minutes, until the berries pop open & the other fruit has softened. Taste and add sweetener as needed. At this point, I like to either mash it with a potato masher or blend into a chunky sauce. Serve over turkey, chicken or fish.

Herbed Greens with Warm Garlic Dressing

Tue, 26 Aug 2014 00:00:00 GMT

This salad is alive with fresh basil, sizzled garlic oil, buttery pine nuts and salty dulse.

6 cups mixed greens (half spring mix, half baby spinach)
handful (about 1 cup packed) medium sized leaves of fresh basil, whole
1/4 cup balsamic vinegar
1/3 cup pecorino romano cheese, grated
3-4 garlic cloves, minced
1/2 cup pine nuts
1/3 cup olive oil
1/3 cup crispy dulse*
cracked black pepper, to taste

Toss the greens and basil leaves together in a large bowl with the vinegar & cheese. Warm the olive oil in a small saucepan over low heat. Place the garlic and pine nuts in the oil and sizzle until fragrant and starting to brown. Let the oil cool a little, then drizzle it onto the greens and toss. Sprinkle the crispy dulse over the top of the salad. Serve immediately.

*Dulse is a dark red sea vegetable packed with minerals. You can find it at Asian markets or Whole Foods in the Asian food section. Dry roast it on a pan in a 200 degree oven for about 20-25 minutes until crispy. Then crumble it and store in an airtight container.

Celeriac & Parsley Root Bisque

Tue, 26 Aug 2014 00:00:00 GMT

Smooth, bright and earthy, I love the creaminess of this non-dairy dish! I also love the short ingredient list and the simple preparation.

2 Tablespoons olive oil
1 large onion, chopped
2-3 cloves garlic, minced
1/2 head cauliflower, roughly chopped
1 celeriac, cleaned, peeled and chopped
1 bunch parsley root, roots only, cleaned and chopped
4 cups vegetable or chicken stock
Salt & Pepper, to taste
Squeeze of lemon, to taste
Fresh parsley leaves for garnish

In a soup pot, warm the olive oil over medium high heat. Saute the onion and garlic for 3-5 minutes, then add in the remaining vegetables. Saute, stirring occasionally, until you begin to see brown bits on the bottom of the pan, about 10 minutes. Then pour in the stock, stir, cover and simmer until all vegetables are soft, 10 minutes more. Puree with immersion blender, or in blender (in batches if needed). Use salt, pepper and lemon juice to taste. Serve drizzled with a few drops of Parsley Oil and garnished with fresh parsley.

Parsley Oil

1 bunch flat leaf parsley
1/2 cup olive oil, separated
pinch of salt
squeeze of lemon juice

Blend parsley, 1/4 cup (to start) oil, salt and lemon juice in your blender. You will need to stop and force the leaves back onto the blade, so as you do this, drizzle in a little more oil each time until you have used the remaining 1/4 cup and the oil is blended.

Stuffed Mini Peppers

Tue, 26 Aug 2014 00:00:00 GMT

Stuffed with cauliflower, garlic and goat cheese ( Flavor Food !) and served with Spinach Pesto . This was the appetizer we had for our Second Annual Client Appreciation Dinner.

12 mini peppers, cut in half
1 Tablespoon olive oil
1/2 head cauliflower, riced ( Learn How )
1-2 cloves of garlic, minced
1/4 cup soft goat cheese
1/4 cup shredded pecorino romano cheese

Preheat oven to 350. Place mini peppers open side up on a parchment, silpat or sprayed baking sheet. In a saucepan, warm the olive oil over medium heat and add in the riced cauliflower. Mix in the garlic. Stir occasionally, lowering heat if necessary. Allow the cauliflower to steam off the moisture without burning the mixture, about 7-10 minutes. Remove from heat and stir in the goat cheese. Place about one teaspoon of the cauliflower mixture into each mini pepper half (or as much as it will take – peppers can vary in size). Sprinkle peppers with the shredded cheese and bake for 20-25 minutes until the peppers soften and the cheese has browned slightly. Serve with Spinach Pesto .

Keep it Simple – Flavor Foods

Wed, 13 Aug 2014 00:00:00 GMT

There are times when I wonder why we make things so complicated. Whatever happened to common sense? Did we lose it somewhere along the way because we now have so many choices that we neglect to choose the ‘simple road’ in hopes of a ‘better experience’? Or are we just simply too distracted and ‘un-present’ to notice? I think both of these things happen in all aspects of life these days.

Our choices are utterly overwhelming.

Think back to a hundred years ago. What choices did our families have in their lives? Most of their choices were determined strictly on the need for survival. There is no competition between how life was lived back then to how it is today. We hardly give survival a second thought. We have more than we need and pretty much everything we want. The world has expanded in every facet. From daily clothing choices to our ever changing technology, we can be pulled in 20 directions at once. Again, overwhelming!

Recently, as a family we watched the documentary “Happy”. It was fascinating to watch people who live in horrid conditions with literally nothing be truly ‘happy’. If you haven’t seen it, we highly recommend it! I am also aware of the videos circulating about small houses and minimal living. It really makes you stop and think of how little you can get by with. These people seem to have lives that are much less complicated. And it got me thinking. How do things get so complicated? Why does life have to be so hectic, so BUSY?

During my training in California for my Natural Chef Certificate, life was not so hectic. Even though we had little kids and lived six of us in only 750 square feet, it was relaxing & simple. We went to the park several times a day to play. We rode our bikes and walked downtown. We ate fresh, simple food from the farmer’s market one block away. Since then the kids have grown – and into new phases. We dash to school, work, practices, meetings, dinners, etc. We are in constant contact and distraction with email, texts, social media & the internet. It’s a fine line that we walk to maintain some semblance of sanity! And in this complicated mess, we lose connection to ourselves. We make choices that don’t even make common sense. We run red lights because our minds are elsewhere (public confession – eeeesh!).

We miss out on the scenery in exchange for the stress.

How about we start a new movement? Let’s get back to ‘Keep it Simple Silly’ status and lighten our load. Start with taking a look at your priorities. Are you on there? Anywhere? List them out, top five. Then determine if this is really where you spend your time & energy. Maybe you have two lists? The other list perhaps consists of where you truly put your efforts. Maybe realignment is in order. Make time for deep breathing, exercise and nourishing food.

In the interest of keeping things simple now that we are back in school and scheduling practices for baseball season, I try my best not to stress out about that nourishing food part. This doesn’t mean that I buy twinkies and frozen entrees to save time. It means making extras of the healthy meals so I have leftovers either for lunches or for quick dinners throughout the week. It means finding ways to pack salads so my kids will eat them at school. It means morning smoothies with greens, fruit and vitamins so I feel confident that my kids are healthy & nourished.

One of the simplest ways I have found to enjoy just about any healthy dish is to use small amounts of highly flavorful foods. In the same sense that a squeeze of lemon can bring out the brightness in a dish, certain “Flavor Foods” can enhance our dishes for pure *POW* factor (and less begging our kids to eat it!).

My Flavor Food Favorites are:

Olives
Sundried Tomatoes
Roasted Red Peppers
Capers
Garlic
Ginger
Apple Cider Vinegar
Balsamic Vinegar
Rice Vinegar
Orange, Lemon & Lime zest and juice
Goat Cheese
Pecorino Romano Cheese
Organic Butter
Tamari (wheat free soy sauce)
Basil
Parsley
Cilantro
Thyme
Dill
Oregano
Sage
Mint
Spices of all sorts

This list offers some great ideas for adding *POW* to your meals in a very SIMPLE way. How can you use these foods? Chop (if applicable) and add to: grains, salads, wraps, stir fries, soups, stews, pesto, dips, spreads, etc. I think you get the idea! Not sure you can pull it off? Worried that you might ruin the whole dish? Well then – here’s an EXTRA TIP for you:

Take a couple of spoonfuls of your creation into a small dish. Stir in your Flavor Food. Give it a try. Now depending on how much cooking time you desire for an element, the flavor might not be exact, but this technique will give you a good idea of how the flavors will taste together.

At INHealth , we want you to be a *SuperStar* and adopt a much simpler way of eating. When you discover the foods that truly nourish you, meals can be easy. Throwing in those Flavor Foods can certainly make those veggies delicious. So stop making things so complicated! Eat real, whole foods, simply prepared with a little *POW* from your Favorite Flavor Foods. What are your favorite ways to add flavor to fresh meals?

Braised Fennel

Mon, 14 Apr 2014 00:00:00 GMT

1 Tbs olive oil
1 medium onions, saute sliced
1 small clove garlic, minced
2 cups sliced fennel*
½ tsp anise seed
½ tsp sea salt
¼ tsp black pepper
1 cup water
2 tsp lemon juice
1 tsp orange zest
green fennel fronds, minced

In large pan, heat the oil on medium heat. Add the onions and garlic and saute over medium heat until the onions wilt, about 3-4 minutes. Add the sliced fennel to the onions and garlic along with the anise seeds, salt and pepper. Cook, uncovered, for 10 minutes, stirring occasionally. Add the water, lemon juice and orange zest; cover the pan and simmer 20 minutes more, or until the fennel is very tender. Serve sprinkled with reserved, minced fennel fronds.
*To slice fennel: cut the stems and feathery fronds off the top, then one thin slice from the bottom of the bulb. Cut in half or fourths (whichever is easier) and remove the densest part of the core. Lay flat and slice as you would an onion.

Butternut Bisque

Mon, 14 Apr 2014 00:00:00 GMT

3 tablespoons organic butter or coconut oil
1 butternut squash, peeled, seeded & chopped
1 large shallot or small sweet onion
2 tablespoons ground sage
1 teaspoon coriander
1/2 teaspoon salt
pepper to taste
1 quart vegetable or chicken stock
up to 1 quart water (to desired thickness)

Warm the olive oil in a stock pot over medium high heat. Add first seven ingredients (to stock) and reduce heat to medium low. Saute, stirring occasionally, until the squash is beginning to brown. Stir in 2 cups of stock, increase heat a little to bring the stock to a boil, then reduce the heat again and simmer for about 5 minutes until the squash is tender. Pour in remaining stock. Blend with immersion, vitamix or blender in batches until smooth and add water to thin as desired. Salt and pepper to taste. *Feel free to add other veggies (carrots, greens, cauliflower, etc.) or herbs/spices of your liking. Make it your own!*

Spinach Pesto

Mon, 14 Apr 2014 00:00:00 GMT

4 cups spinach (baby, or otherwise)
1 (packed) cup basil leaves
3 cloves garlic (or to taste)
¼ cup pine nuts
1/3 cup grated parmesan or pecorino romano cheese
Olive oil as needed
Salt and pepper (optional, to taste)

Toss all into food processor and blend. Stop to scrape sides and add olive oil as needed. To lessen fat content, you may also substitute vegetable or chicken broth for the oil. Taste and add ingredients to flavor as you wish (more basil, garlic, cheese, etc.) Toss with warm noodles, use as a spread for sandwiches, eggs, or dip for bread and veggies.

If you do not eat the cheese or nuts, try substituting green peas, cooked broccoli or cauliflower instead! Just salt & pepper to taste if using a substitute.

Waldorf Salad

Mon, 14 Apr 2014 00:00:00 GMT

4 cups packed finely chopped raw kale
1 large red apple, such as Fuji or Honey Crisp, chopped, divided
1 cup thinly sliced celery
½ cup dried arame*, soaked 10 minutes, chopped
1/2 cup walnuts, toasted and chopped, divided
1/4 cup plus 2 tablespoons raisins, divided
2 tablespoons Dijon mustard
2 tablespoons water, more if needed
1 tablespoon red wine vinegar
1/8 teaspoon sea salt

Place kale in a large bowl. Add half the apple to kale along with celery, 1/4 cup walnuts and 1/4 cup raisins & prepared arame. Put remaining apple in a blender along with remaining 1/4 cup walnuts, remaining 2 tablespoons raisins, mustard, water, vinegar and salt. Purée until well combined and slightly thick, adding water if needed to thin. Pour dressing over kale salad and toss to combine.
*Arame is a black wiry sea vegetable that comes dry. Soak in cool water for 10- 15 minutes to reconstitute.

Caramelized Onions

Mon, 14 Apr 2014 00:00:00 GMT

2 Tbs olive oil
2-3 medium onions, thinly sliced
1/2 teaspoon sea salt
2 tablespoons apple cider or balsamic vinegar

In large pan, heat the oil on medium heat. When oil is shimmering, add the onions and sprinkle with salt. Saute over medium heat until the onions begin to brown 5-7 minutes. Reduce heat to low and continue to cook, stirring occasionally, being sure not to let the onions burn. Have patience, not stirring too often, and let them slow cook to a nice caramel color. Once onions caramelize, and there are brown bits in the pan, stir in the vinegar. Saute for a minute or two more, to let the vinegar reduce and soak into the onions. These make a nice addition to soups, stews, pilafs, salads, pasta, or as a topping for eggs, fish, turkey, chicken and pizza.

Quinoa Berry Salad

Tue, 11 Mar 2014 00:00:00 GMT

2 cups simmering water
1 Good Earth Sweet & Spicy tea bag
1 cup rinsed red quinoa
1 cup each fresh blueberries & raspberries
1 kiwi, peeled & chopped
1/4 cup balsamic vinegar
2 tablespoons honey
1 tablespoon minced mint, if desired

In a saucepan, bring the water just to a simmer, remove from heat and add tea bag. Steep the tea for 5-8 minutes. Squeeze out the tea bag and remove. Place tea back over high heat, and stir in the quinoa. Bring to a boil, reduce heat to a simmer and cook without stirring until all liquid is absorbed and quinoa is cooked through – about 15 minutes. Meanwhile, mash the kiwi and whisk in the vinegar and honey (or blend together in a blender). When quinoa is done, remove from heat, fluff with a fork and cool for 10 minutes. Stir in the dressing, then fold in the berries. Taste and adjust dressing if needed. Add mint if using. Refrigerate and serve cold.

Black Rice ‘Stuffing’

Fri, 17 Jan 2014 00:00:00 GMT

1 cup black rice
2 cups vegetable stock
2 garlic cloves, pressed
1 tablespoon olive oil
2 medium carrots, diced small
3 celery ribs, diced small
1 small onion, diced small
1 tablespoon ground sage
½ teaspoon thyme
1 teaspoon rosemary
Salt & Pepper

Rinse the rice in a fine mesh strainer. Bring rice and stock to boil over medium high heat. Reduce heat and simmer about 45 minutes until rice is tender, set aside. Meanwhile, in a sauté pan, cook the carrots, celery, onion and herbs with some salt & pepper until vegetables are tender crisp, about 7-10 minutes. Stir the vegetable mixture into the rice. Season with more salt and pepper if necessary.

Garlic Roasted Green Beans

Wed, 15 Jan 2014 00:00:00 GMT

2 lbs fresh petite green beans, trimmed
2 tablespoons olive oil
2-3 garlic cloves, minced
salt & pepper, to tasted

Preheat oven to 375. Spread green beans out on a parchment lined baking sheet. Drizzle with olive oil, sprinkle minced garlic and shake some salt & pepper over all. Roast until beans are at desired consistency (I like them crunchy, but cook longer to your preference), about 15-20 minutes. Easy green addition to any meal.

Roasted Garlic

Thu, 05 Dec 2013 00:00:00 GMT

2 – 4 garlic heads (or as many as you wish!)
olive oil
salt & pepper

Preheat your oven to 375. Cut off the top of each head of garlic, exposing tops on each clove. Take any loose skins off the garlic. Place heads in an 8×8 square glass pyrex, best if they are not touching each other. Drizzle with olive oil, so that all heads have some. Sprinkle with salt & pepper. Cover pan with tin foil. Roast for about 40-45 minutes until softened and lightly brown. You will be able to squeeze the cloves right out of their skins. They are nice to eat just spread on sourdough toast with organic butter. They can also be used in sauces, soups, stir fries, pastas, pilafs, or salad dressings (for starters). So yummy!

Eggs – Soft, Gently & Hard Boiled

Thu, 05 Dec 2013 00:00:00 GMT

8-10 organic, free range eggs

Fill a 2 quart sauce pan 3/4 full with water. Bring to a boil. Drop in desired amount of eggs (I like to have extras on hand). Return the water to a boil. For soft boiled eggs (whites are set, runny yolk) boil just 6 minutes & remove to cold water. If you like the yolk starting to set, (let’s call these ‘gently boiled’) leave in a minute or two longer. For hard boiled, let them go for 10 minutes before draining and placing in cold water. I use the soft boiled eggs over greens for breakfast, the ‘gently boiled’ for school lunches or atop salads & hard boiled to devil or chopped in egg salad. Fabulous fats & perfect protein for busy days.

Fettuccine Verde (Green Pasta)

Thu, 05 Dec 2013 00:00:00 GMT

Perfect for a greens week!

For sauce:
2-3 cloves garlic
2 tablespoons olive oil
2 cups frozen peas
1 cup water
5-6 basil leaves
2 tablespoons parsley leaves
juice from half a lemon
2 tablespoons olive oil
1/4 teaspoon salt
For fettuccine noodles:
1 tablespoon olive oil
1 zucchini, julienne peeled

Over medium heat in a small saucepan, warm olive oil. Press the garlic cloves into the oil until it sizzles, maybe a minute, then remove from heat. Meanwhile, combine peas, water, basil, parsley, oil, lemon juice & salt in your blender. Blend until smooth, a minute or two. Pour in your warmed olive oil & garlic mixture and blend a few seconds more. Next, make your noodles: Heat 1 tablespoon olive oil in a saute pan over medium heat. When oil is hot, toss in your zucchini noodles and saute until lightly browned. Turn off the heat and add 1/4 cup of your sauce to the pan to warm with the noodles. Sprinkle the top with fresh parsley, basil & cracked black pepper to taste. Remaining sauce: eat as a soup, use as a veggie dip, save for more noodle sauce!

Herb Crusted Salmon

Fri, 30 Aug 2013 00:00:00 GMT

This King Salmon that I crust with fresh parsley, tarragon, shallots & lemon zest is by far my favorite! Enjoy!

Herb Crusted King Salmon

2 lb fillet king salmon (or other wild caught cut of salmon)
salt
pepper
2 tablespoons each chopped parsley & tarragon
1 large shallot, minced
1 lemon zested, or more to taste

Preheat oven to 250 degrees. Let your salmon sit at room temperature for about a half hour so it doesn’t go into the oven cold. Sprinkle the fillet with salt & pepper. In a small bowl, mix together the chopped herbs, shallot & zest. Spoon and press into the salmon, coating it liberally. Roast until cooked through, about 20 minutes.

Roasted Cauliflower and Mushroom Soup

Fri, 30 Aug 2013 00:00:00 GMT

This is a nice creamy roasted cauliflower & mushroom soup. Flavored with thyme & topped with a crispy shiitake mushroom garnish that has even those not in “mushroom corner” saying “mmmm, gimme that recipe!”. Here it is!

Roasted Cauliflower & Mushroom Soup

with Crispy Shiitake

1 head cauliflower, chopped
3 tablespoons olive oil, used seperately
1 medium onion, chopped
8 oz white button or baby bella mushrooms, chopped
1 tablespoon fresh thyme (or more, I love it!)
3 cloves garlic, minced
pinch or two of salt
4+ cups vegetable or chicken stock
8 oz shiitake mushrooms, sliced
1 tablespoon olive oil
pinch of salt

Preheat oven to 350. Toss cauliflower with 2 tablespoons olive oil and spread on a parchment lined baking sheet. Sprinkle with salt. Roast for 20-30 minutes until it is browned & fragrant. Remove from oven & set aside. Then toss thee shiitake mushrooms with oil & spread them on a parchment sheet, sprinkle with salt & pepper and roast until crispy, about 25 minutes (check and toss if needed). Remove from oven & set aside. Meanwhile, saute onion in olive oil for 3-5 minutes until starting to soften. Add in the mushrooms, thyme & garlic with another pinch of salt. Cook until the mushrooms have released their liquid and it is starting to be absorbed – about 10 minutes. Add in the stock and roasted cauliflower. Puree with an immersion blender or in a blender to desired consistency. Taste and adjust seasonings (will depend on how salty your stock was). Serve sprinkled with the crispy shiitake mushrooms.

Crimson Slaw with Arame & Kelp Noodle Salad

Fri, 30 Aug 2013 00:00:00 GMT

For our Client Appreciation Dinner (August 22, 2013) I served a slaw with red cabbage that I had marinated with rice vinegar, oil, spices, arame (seaweed) and kelp noodles. Then I tossed in some chopped endive & shredded apples. After marinating, these flavors came together and kept it fresh!

Crimson Slaw with Arame & Kelp Noodle

1/4 head red cabbage, shredded small & large ribs removed
1/2 cup arame (dried, black, wiry seaweed)
1 cup kelp noodles, rinsed & drained
1/8 teaspoon salt
3 tablespoons olive oil
2 tablespoons rice vinegar
1/2 teaspoon caraway seeds, ground
1/4 teaspoon fennel seeds, ground
1/4 teaspoon ground allspice
1/4 teaspoon ground cumin
3 cups loosely packed chopped endive
1 large or 2 small apples, shredded
olive oil & lemon juice to taste

Toss & squeeze (with hands or potato masher) together the cabbage, arame, kelp noodles & salt. In a small bowl, mix together the 3 tablespoons oil, vinegar & spices. Drizzle the spice mix into the cabbage mix. Toss & squeeze again. Let this marinate overnight, or throughout the day. About an hour before serving, toss again and add in the endive & shredded apples. Balance flavors with oil & lemon juice. Let it soften for about an hour & serve.

Appetizers

Fri, 30 Aug 2013 00:00:00 GMT

Appetizer dips served with jicama, diakon radish, snap peas, celery, red peppers, & cucumbers and homemade sweet potato chips (recipe below).

Sundried Tomato with Basil Dip

1-2 cups sundried tomatoes in oil, drained
3-4 cloves roasted garlic
1/4 of a roasted onion
handful of fresh basil leaves (to your taste)
handful of dark leafy greens (spinach or kale – stems removed)

Pulse everything in a food processor until it is your desired consistency. Sometimes I like it chunky, but if you are dipping, you may choose to spin smoother.

Kalamata Olives and Kale Dip*

1-2 cups kalamata olives, drained
handful of fresh basil leaves (to your taste)
handful of kale, stems removed
oil, as needed

Pulse everything in a food processor, adding oil until it is your desired consistency.
*See also Kalamata Bruchetta

Spicy ‘Morrocan’ Carrot Dip

5 (or so) large carrots, peeled & diced
2 tablespoons olive oil
2-3 cloves garlic, minced
1/2 teaspoon each ginger, coriander & cumin
1/4 teaspoon cinnamon
1/8 teaspoon chili powder (or to taste)
1/2 cup water, as needed (to ‘steam’ carrots)
juice from 1/2 lime (or more to taste)
salt/pepper

Warm olive oil over medium heat in a saute pan. Add carrots & saute for about 5 minutes until they start to soften. Add garlic & spices. Cook for 30 seconds to a minute until you can smell the spices. Add water to cover bottom of pan, cover & simmer until carrots are soft – maybe 15 minutes. Remove from heat and allow to cool. Pulse or spin with lime juice, salt & pepper in a food processor until at your desired consistency. Taste & adjust seasonings to your taste.

Sweet Potato Chips
A fussy recipe…with yummy results!

2 large sweet potatoes or yams (I used orange & purple)
olive oil, as needed
salt & pepper
cinnamon, if desired

Preheat oven to 300. Using a mandoline (and something to protect your hands – ahem…yes, I lost some fingertips…), very thinly slice your potatoes. Do not worry if you begin slicing the long ways, lots of shapes and sizes are nice. Toss slices in a bowl with olive oil and spread on a parchment lined baking sheet. sprinkle with salt, pepper &/or cinnamon if desired. Bake for about 10 minutes, then begin checking the chips. Flip them over and remove any that are already crispy so they don’t burn. Continue checking every 3-5 minutes and repeat the flipping & removing until all potatoes are cooked.
Note: my oven only has a heating element on the top, not the bottom. I tested loads of temps/times on these chips and had success this way. Be patient, give it a try…then try again if it doesn’t work the first time :).

Riced Cauliflower

Mon, 05 Aug 2013 00:00:00 GMT

Raw or cooked, a great stand in for rice!

1 head cauliflower, washed & rough chopped
2 tablespoons coconut oil
salt & pepper to taste
Optional: ground sage, Italian spices, Chinese five spice, cumin, coriander, chili powder, etc (your favorites).

Place half the cauliflower in the food processor with the S-blade attachment and spin until it resembles rice, about 45 seconds. Remove and repeat with remaining cauliflower. At this point you can use the ‘rice’ raw in salads, pilafs or any dish that calls for rice. Otherwise, saute in the coconut oil along with salt, pepper and your herb/spice blend of choice. My favorite ways to eat it are raw with shredded carrots, zucchini, scallions, sunflower seeds and a light rice vinegar dressing. Cooked I like it with sage, ground fennel, cumin, garlic, salt & pepper. Enjoy!

Forbidden Rice With Kalamata & Fresh Basil

Mon, 05 Aug 2013 00:00:00 GMT

Packed with both antioxidants & flavor alike!

2 cups cooked & cooled forbidden black rice
1 cup sliced cherry tomatoes (red or yellow)
1 cup kalamata olives, chopped
3 scallions, chopped
6 basil leaves, minced
2 cups, loose packed, chopped massaged kale
2 tablespoons olive oil
1/2 cup feta cheese

Mix rice, tomatoes, olives, scallions & basil together in a bowl. Drizzle with olive oil and fold in the feta cheese. Chill until ready to eat.*It is called ‘Forbidden’ because in ancient times, it was only eaten by royalty. Recent studies show that the black rice bran contains more antioxidants than blueberries. You will be royally healthy when you incorporate Forbidden Black Rice into your meal plans!

Spaghetti Squash

Mon, 10 Jun 2013 00:00:00 GMT

1 spaghetti squash

Olive oil

Salt & Pepper

Preheat oven to 375. Cover a baking sheet with parchment paper. Cut ends off the squash, then stand it up on one end. Slice it down the middle. Scrape seeds out with a spoon. Place squash, open side up, on baking sheet. Brush insides with olive oil and sprinkle with salt and pepper. Roast for 30-40 minutes until easily pierced with knife. Scoop the ‘noodles’ out of the skins and enjoy as you desire.
*Use in place of noodles in any dish! I like it hot with a little coconut oil, salt & pepper.

Eggs-traordinary

Tue, 30 Apr 2013 00:00:00 GMT

handful spinach/kale/chard leaves, chopped
chopped red bell peppers
chopped onions
6-12 eggs, depends on who’s hungry!
whole grain or green* tortillas/wraps
salsa, avocado, yogurt for topping

Saute veggies for a few minutes in coconut, olive oil or organic butter. Add eggs and scramble until cooked through. Place in wrap and top as desired. Wrap up and enjoy!
*Make green wraps by blanching collard or chard leaves and using as a wrap.*

Quinoa Salad

Tue, 30 Apr 2013 00:00:00 GMT

This is a very basic recipe.
Add, subtract, make it your own &
use your favorite homemade dressing!
{I won’t be offended!}

2 cups cooked quinoa (recipe here)
1 cucumber, chopped
1/2 red onion, chopped
2 stalks celery, chopped
2 carrots, diced small
1 heart of romaine lettuce, chopped small
Dressing: 1/2 cup olive oil, 1/4 cup favorite vinegar (rice, apple cider, champagne, red wine, etc), 3 drops liquid stevia (or 1/2 tsp honey).

Toss quinoa with veggies. Pour in dressing and stir to combine. Delicious & nutritious!

Watermelon Salsa

Tue, 30 Apr 2013 00:00:00 GMT

Refreshing on a hot day…

2 cups seeded finely chopped watermelon
1/2 cup finely chopped peeled cucumber
1/4 cup finely chopped red onion
1/4 cup finely chopped sweet red pepper
1 jalapeno pepper, seeded and minced
1/4 cup minced fresh cilantro
1 tablespoon minced fresh basil
1 tablespoon minced fresh mint
2 tablespoons honey
1 teaspoon lime juice

Fold first seven ingredients together. Whisk together the honey and lime juice & mix in with veggies. Enjoy atop cucumber slices, in a lettuce wrap, or on rice chips.

Roasted Brussels Sprouts

Wed, 27 Mar 2013 00:00:00 GMT

2 lbs brussels sprouts, trimmed & halved
3 tablespoons olive oil
salt
pepper

Preheat oven to 375. Prepare sprouts: trim the bottom & cut in half. Place in a 9×13 glass baking dish. Toss in the oil, salt & pepper and coat the sprouts. Roast for 15-20 minutes until starting to brown. (Depending on the size of the sprout, smaller ones may cook faster – larger ones may take longer.) Option: roast along with sliced garlic cloves.

Oven Roasted Tomatoes

Wed, 27 Mar 2013 00:00:00 GMT

2 lbs tomatoes, your favorite
3 cloves garlic, chopped
3 tablespoons olive oil
salt
pepper

Preheat oven to 375. Remove the stems from the tomatoes & cut them: in half for small ones or fourths/eighths for larger tomatoes. Toss with olive oil & the garlic cloves, until coated. Spread in 9×13 glass pan (or parchment lined baking sheet) and roast for about 45 minutes, until soft & juicy. Use these in salads, with other roasted veggies, in sauces or continue roasting until ‘oven dried’. Also try roasting with your favorite herb flavors (ex:rosemary, or thyme)!

Quinoa – Nutrition & Health Benefits

Thu, 14 Mar 2013 00:00:00 GMT

Quinoa is a gluten free ‘pseudo-grain’. It cooks like a grain, but is actually a seed. See a basic recipe here .

Quinoa contains high levels of magnesium, B vitamins (riboflavin), Vitamin E, iron, phosphorus, protein, & potassium. Quinoa is low in calories and fat and contains all essential amino acids – making it a complete protein. This pseudo-grain is easily digested & contains necessary prebiotics for assimilation and a healthy gut. The antioxidants present help with detoxification and immune support.

Quinoa picks up all the flavors of the dishes it is used in. This makes it very versatile – I make a double batch and save it for dishes throughout the week. It’s great with vinaigrettes in salads, stir fries, pilafs (spiced!), chili, soups, or as a breakfast dish – just for starters! Pick some up and start creating high protein, delicious quinoa today!

Alternative Veggie Smash

Wed, 20 Feb 2013 00:00:00 GMT

1 head cauliflower, chopped
1 celery root, trimmed, peeled & chopped
2 medium cloves garlic, rough chopped
1 1/2 cups vegetable broth
2 tablespoons butter or coconut oil
salt & pepper
fresh minced herbs (basil, thyme, parsley), optional

Place chopped vegetables into a pot with butter/oil, broth & herbs. Sprinkle with salt & pepper. Bring to a boil, then reduce heat and simmer until veggies are soft – about 7-10 minutes. When soft, mash with a potato masher, or puree in food processor or blender. Salt & pepper again to taste. I like it mashed so that a little texture is left.
*Why not try carrots, parsnips, beets, squash, sweet potatoes, etc. to make this more colorful & interesting?!*

Fried Rice

Wed, 20 Feb 2013 00:00:00 GMT

Adapt this recipe by using your favorite stir fry veggies.

2 tablespoons olive oil
1 red bell pepper, diced
2 medium carrots, diced
2 celery ribs, sliced
1/2 an onion, diced
2 cups frozen green peas
2 garlic cloves, minced
2 teaspoons minced fresh ginger
6 eggs, whisked
2 cups leftover rice
1/4 cup rice vinegar (to taste)
1/4 cup tamari (to taste)

In olive oil, saute the pepper, carrots, onion, peas with the garlic and ginger until veggies begin to soften. Stir in the eggs and cook until almost set. Fold in the rice, then mix in the vinegar and tamari. Stir to combine.

Zucchini Noodles

Wed, 20 Feb 2013 00:00:00 GMT

2 small zucchinis, peeled into ‘noodles’*
2 tablespoons olive oil
2 medium cloves garlic, pressed (or minced)
1 tablespoon nutritional yeast, optional
salt & pepper
fresh minced herbs (basil, thyme, parsley), optional

Warm olive oil in pan over medium heat and add in the zucchini noodles. Let them sizzle and cook for a 2-3 minutes, then add in the garlic. Toss for a couple more minutes until zucchini softens and garlic becomes fragrant. Add optional nutritional yeast. Sprinkle salt and pepper to taste. Use as you would use noodles!

*Using a vegetable or julienne peeler, peel the zucchini into strips, rolling and rotating it to peel evenly. Save the middle (seeded part) for another use.*

Quinoa – Basic Recipe

Sun, 27 Jan 2013 00:00:00 GMT

2 cups liquid (water, juice, tea, chicken/vegetable stock or broth)
1 cup quinoa, rinsed

Place liquid & quinoa into a saucepan and bring to a boil. Reduce heat, cover and simmer until all liquid is absorbed, about 15 minutes.

Avochoco Mousse

Thu, 17 Jan 2013 00:00:00 GMT

flesh from 2 ripe avocados
½ cup cocoa powder
1 cup rice or coconut milk
1 teaspoon vanilla
8-10 drops liquid stevia
sliced strawberries

Place all into a blender or Vita Mix. Blend until smooth
and creamy, stopping to scrape sides if necessary.
Pour into dish & chill. Garnish with strawberry slices.

Garlic: How To

Sun, 30 Dec 2012 00:00:00 GMT

Enjoying garlic is a must. With all the antimicrobial & anti-inflammatory properties it has to offer you, coupled with its diverse culinary uses, it’s easy and delicious to add to almost any meal. Love your garlic and it will love you back!

How to: First of all, break apart your garlic bulb so you have individual cloves. Lay a clove on your cutting board and smash it either with the heel of your hand, or between your knife and the board. then loosen and remove the ‘paper’ covering. You can then push it through a garlic press, or slice it and mince. Alternatively, keep your bulb together, slicing off the end. Wrap in parchment, then foil and drizzle with olive oil, and sprinkle with salt. Roast at 400 degrees for about a half hour. Yum!

Garlic goes great with mediterranean, asian, lean meats and even midwestern fare! Toss it into your dish during a time when you will not overcook it. Burnt garlic is NOT good. Try Warm Garlic Dressing on your next salad.

Warm Garlic Dressing

Sat, 29 Dec 2012 00:00:00 GMT

Salad:
5-6 cups spring greens, or spinach
1 medium carrot, shredded
1 yellow pepper, thinly sliced
1/4 cup chopped dulse*
Dressing:
1/3 cup extra virgin olive oil
2-3 garlic cloves, minced
1/2 a lemon, seeded – or 1/4 cup balsamic vinegar

Mix salad ingredients in bowl, set aside. Pour olive oil into a small sauce pan & warm over med-low heat for 2 minutes. Add garlic & let sizzle until just starting to get brown. Remove saucepan from heat. Drizzle garlic oil over the salad greens, toss. Squeeze the lemon (or drizzle vinegar) over the greens & toss again.

*Dulse is a dark red sea vegetable loaded with protien, iodine, iron, and B Vitamins that can be found in Asian markets or Whole Foods.

Tuna Twist

Sat, 29 Dec 2012 00:00:00 GMT

A quick, healthy lunch I like to send with the kids to school. Packed with protein, good fats & fresh veggies.

2 cans tuna, drained
1 lime, zested & juiced
1/4 cup extra virgin olive oil
1/4 cup greek yogurt – optional
2 medium carrots, diced
2 celery ribs, diced
2 romaine leaves, chopped – or spinach, kale, cabbage

Mix tuna, juice, zest, oil & yogurt together in a big bowl. Fold in the veggies. I like to eat this on top of my mixed green salads.

Spiced Baked Apples

Sat, 29 Dec 2012 00:00:00 GMT

4-6 seasonal apples (I had gala & granny smith)
1/4 cup brown sugar (optional)
2 teaspoons cinnamon
1/2 teaspoon allspice
1/2 teaspoon clove
1/2 teaspoon nutmeg

Preheat oven to 400 degrees. Lay parchment over a large baking sheet (or two, depending on the size of your apples). Slice the apples horizontally in 4-5 slices (about 1/2 inch thick) and remove seeds carefully when you get to them. Spread your slices (flesh up – skin down – for the ends) on your baking sheets. Toss spices and optional sugar together in a dish and sprinkle over the apples. Bake 15 minutes for granny smith, 25-30 for the galas, until flesh is soft, but not mushy. Cool, then re-stack the slices together for a fun presentation of the finished dessert.

Roasted Cauliflower

Thu, 27 Dec 2012 00:00:00 GMT

Cauliflower is one of those nutritious cabbage family veggies. High in fiber, vitamin C & cancer prevention – a must eat! Roasting it brings out a delicious deep flavor, with lots of uses.

1 head cauliflower, washed & cut to florets
1/4 cup olive oil
1/4 cup rice vinegar (optional)
salt & pepper

Preheat oven to 375 degrees. Lay parchment paper across a large sheet pan. Toss the cauliflower with oil (& vinegar if using) & spread evenly on sheet pan. Sprinkle with salt & pepper and roast until golden brown, 15-20 minutes.

Tips: Avoid putting the real small ‘crumbs’ from the cauliflower as they burn easily. Add your favorite herbs or spices: thyme, basil, parsley. Or spice with curry, five spice, etc.
Uses: Eat as is! Puree and use as a cream sauce, mock mashed potatoes, or add stock & herbs for a creamy soup. Yummy!

Balsamic Reduction

Wed, 12 Dec 2012 00:00:00 GMT

Balsamic Reduction sauce lends a sweet & tart flavor when used with fish, chicken and turkey. It can even be drizzled on top of berries & cream, ice cream, or cake to add zing to your dessert!

2 cups good quality balsamic vinegar

Pour into small saucepan and bring to a boil. Reduce heat and simmer for 30-40 minutes until reduced and thickened. The longer you simmer, the more thick & concentrated the sauce will become.

Asparagus – Two Easy Ways

Tue, 11 Dec 2012 00:00:00 GMT

So easy, so yummy, so healthy!
Add minced garlic or a squeeze of lemon for an extra flavor punch.

2 pounds asparagus
olive oil
salt

Preheat oven to 400 degrees. Spread clean asparagus spears on parchment lined baking sheet. Drizzle with olive oil, sprinkle with salt. Roast for 15-25 minutes, to desired doneness.

Chop clean asparagus into 1 inch pieces. Warm olive oil in saute pan over medium heat. Add asparagus, sprinkle with salt, and saute 5-8 minutes, until desired doneness.

Beet Smoothie

Thu, 06 Dec 2012 00:00:00 GMT

Purifying Beet Smoothie

1 raw beet, peeled, cut in quarters
3 beet greens with stems, washed
1/2 medium cucumber
1 or 2 oranges, peeled
1 carrot, washed, cut in large chunks
1 1/2 cups water or apple juice

Place all into Vita Mix or blender. Blend until smooth, stopping to scrape sides if necessary. If using a blender, you may need to add more liquid for it to blend easier. Serves 6

Roasted Veggies

Thu, 06 Dec 2012 00:00:00 GMT

Roasted Veggies

3 red beets, peeled & diced
2 large carrots, scrubbed & diced
2 cups green beans (fresh or frozen)
1 sweet potato (yams), peeled & diced
1 large parsnip/rutabega/celery root, scrubbed & diced
1 large onion, peeled & diced
3 tablespoons olive oil
salt
pepper
Optional add ins: green peas, kale (final 15 minutes), butternut/acorn squash, chickpeas, garlic, etc…

Preheat oven to 425 degrees. Toss all veggies together in a glass 13×9 baking dish. Pour in the olive oil & toss veggies to mix. Sprinkle with salt & pepper, toss once more. Roast, stirring occasionally, until beginning to caramelize and all veggies are soft, approximately 35-45 minutes.

Pumpkin Custard

Thu, 06 Dec 2012 00:00:00 GMT

Pumpkin Custard

1 can coconut milk
½ cup pumpkin puree
3 eggs
1 teaspoon vanilla
¼ teaspoon liquid stevia
1 teaspoon pumpkin pie spice, to taste
pinch of salt

Preheat oven to 350 degrees. Whisk coconut milk, pumpkin and eggs thoroughly. Add remaining ingredients and whisk until incorporated. Pour into individual ramekins/custard cups. Place cups in a pan of water and bake 35-40 minutes. Makes 6-7 custards.

Beet Green Saute

Wed, 28 Nov 2012 00:00:00 GMT

Beet Green Saute

2 tablespoons olive oil

1 bunch beets with greens

salt

1 lemon, halved

Cut greens from the beets at the top of the beetroot. Reserve beet roots for later use. Wash the greens under cool running water, or submerge in sink. Shake dry, or dry with towels. Remove stems from the greens by running your knife along the spines on each side of the leaf. Stack the stems together and chop in ½ inch pieces. Place olive oil in a sauté pan on medium heat. Sauté the chopped stems in the olive oil for 3 minutes. While stems are cooking, chop the leaves into bite sized pieces. Add them to the pan with the stems and sprinkle with salt. Sauté for 5 more minutes, until the greens are wilted. Squeeze the lemon juice onto the beet green sauté and toss to incorporate.

You can eat as is, or use as a base for over easy eggs, grain dishes, chicken, or fish. Add this to your soups, stews, pilafs, casseroles, side dishes, etc.

Berry Spiced Up Sauce

Tue, 13 Nov 2012 00:00:00 GMT

1½ cups fresh cranberries

1 pear, cored & chopped

1 apple, cored & chopped

1 orange, zested & juiced

½ cup apple juice

¼ cup maple syrup

1 teaspoon cinnamon

½ teaspoon cardamom

¼ teaspoon fresh grated nutmeg

Combine all in a saucepan and slowly bring to a boil. Reduce heat and simmer for 15-20 minutes until berries have split and fruit is soft. Use as a sauce for turkey or white fish, or serve with lightly sweetened yogurt, coconut milk, granola, or custard.

Kalamata Olive Bruchetta Topping

Sat, 10 Nov 2012 00:00:00 GMT

A bold olive topper for veggie rounds or healthy crackers.

1½ cups Kalamata olives, minced
¾ cup massaged kale, chopped fine
3 basil leaves, minced
1 clove garlic, pressed
¼ cup extra virgin olive oil
¼ cup crumbled feta or goat cheese
1 beefsteak (or firm) tomato, sliced thick
1 cucumber, sliced on the bias
1 head endive lettuce, washed & separated
basil or parsley leaves for garnish

Mix the first five ingredients together well. Fold in the cheese. Place by the spoonful atop your tomatoes, cukes, or lettuce. Garnish prettily with fresh basil or parsley leaves.

Simple Hummus

Fri, 09 Nov 2012 00:00:00 GMT

Hummus is a nice go to in place of mayo, butter or ranch dressing! Make it even more nutritious by using less beans & adding sweet potato, squash or pumpkin!

2 cans Garbanzo Beans (Chickpeas), about 3 cups, drained & rinsed
2 medium or 1 large garlic clove, pressed
Lemon Juice, fresh squeezed from ½ a lemon
3 Tablespoons olive oil
¼ cup vegetable broth
½ teaspoon cumin (or more to taste)
½ teaspoon salt

Drain and rinse your chickpeas. Place all ingredients into food processor and mix until smooth. Taste and adjust seasonings to your liking. Serve with fresh or blanched veggies, or use as a spread.

Kale Chips

Thu, 08 Nov 2012 00:00:00 GMT

Kale is highly nutrient dense, and these chips replace the boring old potato ones with much grace. Even my kids can’t keep their hands off of them. They ‘sneak’ them if I leave them out…so of course I never quite get to putting them away. Soon, they have disappeared! Sneak…and Snack away!

1 Bunch kale, de-stemmed, washed and dried thoroughly, then cut to 2” pieces
2 Tablespoons olive oil
Salt and Pepper to taste

Preheat oven to 350. Prep the kale – destem, wash, dry and cut. Whisk together the oil and vinegar. Evenly toss the kale in the oil and vinegar, spread on a sheet pan and bake for 10-15 minutes. Watch them closely so they don’t burn! Sprinkle with salt and/or desired seasonings.

Chick Pea “Snack Nuts”

Thu, 08 Nov 2012 00:00:00 GMT

Remember “Corn Nuts”? Well here’s a much healthier version that you can’t put down! You can vary this recipe with differing spices if you like. Get Creative! Enjoy!

3 Cups chickpeas, drained and rinsed (2 cans)
1 ½ Tablespoons olive oil
1 Tablespoons tamari
½ teaspoon ground cumin
½ teaspoon ground coriander
¼ teaspoon ground ginger
¼ teaspoon ground cinnamon
¼ teaspoon turmeric powder

Preheat oven to 400 degrees. Cover a baking sheet with parchment paper, set aside. Toss chickpeas with tamari, oil and spices until well coated. Spread on baking sheet and roast, shaking the pan every 8-10 minutes until crispy, about 25-30 minutes. Cool completely and store in a jar up to 2 weeks.

Nutritious Nut & Seed Brittle

Thu, 08 Nov 2012 00:00:00 GMT

This recipe comes from my Bauman Natural Chef Cookbook. It smells so good when it is baking, you just can’t wait until it is done! There is one problem…you’ll want to be ready to make more, it does not last! Enjoy!

1/2 cup maple syrup, divided
2 cups sunflower seeds
1 cup cashews, coarsely chopped
1 cup almonds, coarsely chopped
1/2 cup sesame seeds
1/2 cup flax seeds
2 teaspoons cinnamon
1 orange, zested

Preheat oven to 350 degrees. Lay parchment paper on large cookie sheet. Put half the syrup in a bowl. Add sunflower seeds. Mix until well coated. Add remaining nuts and seeds, cinnamon, and orange zest. Fold and mix well. Add remainder of maple syrup and coat thoroughly. Spread mixture on the cookie sheet and bake at 350 degrees for 20 minutes. Check at 15 minutes and if the nuts are toasted and hardened in the middle of the cookie sheet (not soft and sticky) – pull it out of the oven. Cool and cut.

Kale Salad

Mon, 05 Nov 2012 00:00:00 GMT

This fabulous raw salad is a great introduction to kale. It is nutrient dense, adaptable to your tastes, and easy to make. Warning: addictive! Enjoy!

1 bunch kale, stems removed, washed & dried
1/2 teaspoon salt
½ tablespoon olive oil
¼ cup diced red onion
¼ cup raisins
1 ½ cups seasonal fruit (peach, apple, pomegranate, etc.)
¼ cup sunflower seeds, toasted
¼ cup olive oil
2 tablespoons unfiltered apple cider vinegar
¼ cup Feta cheese, crumbled (optional)

Chop or tear the kale into bite sized pieces. Place kale in large mixing bowl, sprinkle with salt and ½ tablespoon oil and massage together for 2 minutes. Stir onion, raisins, fruit, and sunflower seeds into kale. Whisk together the oil and vinegar then pour over greens. Taste for salt and vinegar, adjust if necessary. Toss in cheese. This salad will keep for several days and still be great.

Do You Want To Know My Secret?

Tue, 04 May 2010 00:00:00 GMT

Do you want to know the secret behind my remarkable transformation? Was it the new HCG program? Was it a program with prepackaged meals? Did I count calories? Or workout for an hour, 6 days a week?

The truth is that these pictures were taken within a minute of each other. There was absolutely no change in my weight. The secret is that there is no secret!! Do not allow yourself to be fooled by gimmicky marketing tricks. There is no pill, potion, or shortcut for losing weight and keeping your body in balance. The key is to establish sustainable lifestyle habits that lead to a richer, more rewarding life. It is true that there are methods that enable you to accomplish positive health goals faster than others. There are methods that are safer and protect the body as it changes. The wonderful thing about seeing results quickly is that it is very motivating. This helps with the mental challenge of change.

When we talk about weight loss we are really talking about fat loss. We don’t want to confuse this issue. We are not accomplishing positive health changes if we are losing lean muscle mass and keeping our fat mass the same. Therefore a good program will target the loss of fat mass while maintaining lean muscle mass.

The downside of faster weight loss is that it can lead to a greater stress on the body. Toxins are most often fat soluble. What does that mean? It means that when you lose fat mass in your body you are releasing more toxins that will circulate through your system. The goal of any program that is designed to help a person lose weight should also be designed to support the detoxification pathways of the body. This helps to protect the body as these toxins are being released as the person loses weight.

Any program that does not included better eating habits and regular exercise is going to create imbalance in the body. The only way ‘shortcut’ methods can reduce weight with minimal change in dietary and exercise habits is to affect the metabolism of the body. In order to increase your metabolism there must be a change in thyroid function and hormonal balance. This is not a long term solution. Other ‘shortcuts’ try to create a sensation of fullness so that you do not eat as much food. This will not work for many people because there are several reasons why we eat. And often we eat for taste long before hunger.

When you can eat good tasting food that is good for you, then you have the ability to create lasting lifestyle changes. Combining good food with exercise increases the ability to create change. It also begins to change the actual biochemistry of our body. We begin to like feeling good. This encourages us to sustain our new found eating and exercise habits. Who wouldn’t want to continue feeling better?

What is “Health”?

Tue, 13 Apr 2010 00:00:00 GMT

“Dynamic Balance”

What is health? Merriam-Webster’s Dictionary defines it as: “the condition of being sound in body, mind, or spirit; especially : freedom from physical disease or pain.” This definition is OK. However, I believe it can be more easily and accurately described. I think most people would acknowledge that health is more than simply the absence of disease. Just because we do not feel pain or have sickness does not mean that we are “healthy”. How many times have you heard someone say that they had no idea a condition was affecting them, and they showed or felt no symptoms, yet later were diagnosed with a health problem? So the definition must be more clearly defined to better understand how we can attain “health”.

The body must be in balance in order for optimal health to exist. When you study the amazing processes that take place in the body to support optimal functioning, they are designed to maintain balance . Health conditions and sickness within the body are largely due to an im balance of the system. There are two main causes for this imbalance to occur. The body does not have something it needs to function, or it has something present that inhibits it from functioning.

The idea that balance is the goal goes against the common thought that “if something is good, then more must be better”. In the body this is not the case. For example, exercise is good for the body, however, if someone has overexerted themselves it may cause significant damage and even result in death. Therefore, it would be more accurate to say that the body needs a certain amount of exercise to maintain the highest level of health. That exercise will certainly be a different type, duration, and intensity for each individual.

When our body is in a state of Dynamic Balance, we have cycles that occur as they were intentionally designed. For an example of this, we can observe the daily cycle that produces higher cortisol levels in the morning. This enables us to wake up refreshed and get our day started as the sun rises. Cortisol levels then drop as the day progresses towards evening, and as the darkness sets in, an increase in melatonin occurs to help us rest properly. This example demonstrates the constant change that occurs in our bodies. If we are not in balance, these cycles can be disrupted and we will not feel our best. In working with clients, restoring the Dynamic Balance is the key to attaining our goal.

If you feel that you are not at your Dynamic Balance, what should you do? First, provide what the body needs. This includes nutritious food, water, sun, air, structure, exercise, and sleep. If your body does not have what it needs in order to function efficiently it is going to be unable to maintain Dynamic Balance. As a result, you will have difficulty with conditions such as: fighting infections, healing from injury, or even thinking clearly. Notice how we change as we get tired. We may not think as quickly or may get irritable and crabby. Our bodies are telling us that we need to sleep in order to function better. Secondly, eliminate what inhibits the body. If there are excesses or toxins within the body that do not allow the body to function efficiently, this can also lead to illness or disease. Common causes of this are pesticides, pollution, smoking, drugs, caffeine and excess sugars.

I believe that attaining and maintaining Dynamic Balance is a more accurate description of “health”. If we follow these seemingly simple guidelines many of the ailments we suffer from will be improved or better yet…never develop.

Body Composition Part 1

Tue, 13 Apr 2010 00:00:00 GMT

Body Composition

This is a huge topic that could be a never ending discussion. We will begin to break down this issue and continue to talk about it in stages. The information is designed to encourage and empower you to create the best you possible. Always remember that no one is perfect and perfection is never the goal. We simply want you to have the best information to make healthy decisions for you and your loved ones.

Body composition is the analysis of the body as a percentage of fat, fat free mass, and lean dry mass. These measurements allow for a greater understanding of the overall health of a client. It provides a more complete assessment than looking only at the total weight of a client. Total weight may fluctuate based on the amounts of muscle mass or fat mass, but without taking body composition into account there is no way to tell which type of tissue has increased or decreased. The current estimates are that 2 of every 3 Americans are overweight or obese. This number may appear to reflect only the dietary habits of Americans. However, if we look deeper at the issue of body composition we find the true scope and seriousness of the issue is far greater.

The health consequences of being overweight or obese are staggering. Being overweight or obese increases your risk for (in no order):

Sleep apnea
Metabolic syndrome, Diabetes
Heart Disease, Hypercholesterolemia, Hypertension
Gall Bladder Disease
Respiratory Disease
Arthritis, Degenerative Joint Disease
Cancer

These are just some of the conditions affected by being overweight or obese, there are certainly more. When we examine this further we find that being overweight or obese is a sign that our body is out of balance. Again, back to the Dynamic Balance we have talked about before.

It is so vital to our health to be in this Dynamic Balance. How can weight be a sign of imbalance? Our body is retaining something that it should not in order for additional weight to remain on our body. This results in body composition percentages to be out of balance. Additional weight creates additional challenges. For example, we have more mass that our heart has to pump blood through. This increases the resistance to the heart. This increases the pressure within the vessels of the body. We know this condition as hypertension or high blood pressure. The initial medical treatment for improving hypertension is lifestyle change. This encompasses diet, exercise, stress reduction, and removal of toxins such as smoking and alcohol, among others. This is only one small example of how body composition affects our overall health. Many others are more dramatic and have far greater consequences on our daily lives.

Body composition is a sensitive subject for many people. None of us wants to feel that we are overweight or obese. How many of us can honestly say we have had self esteem issues associated with our body composition? And often our way of dealing with our body composition is to find excuses or reasons for why we might have “gained a few pounds”. This is a constant battle for many individuals that rarely results in a satisfactory conclusion. How many people have reached the goal of their weight loss program only to have the weight slowly creep back up?

The business of dieting reaches multi-billion dollar figures a year and shows no signs of slowing down. The reality of the issue is more complex than calories in versus calories burned. It is also more complex than the latest fad diet. It is an understanding of your body. It is an understanding that we are all different and have different physical, mental, emotional, and spiritual needs. It is understanding food. We are created with a uniqueness no one else shares, even among identical twins. It is this understanding of ourselves that allows us to create a lifestyle change that will succeed and is sustainable throughout our lifetime. It begins with a desire to change. This desire can only be drawn from within ourselves. Are you ready for that commitment to change?