Healthy Transitions

Planning a Party that Will Dazzle Your Friends and Keep You on Plan!

2013-11-18T13:46:00.000-08:00

Have you been elected the host or hostess of a Thanksgiving celebration this year? Maybe you’re planning a special themed party for your friends and neighbors or hosting those family members you see but only twice a year. Whatever your plans this year, it’s another one of those darn events that require a great deal of planning and the potential to send you over the edge into a carb coma only to find yourself hiding in your closet with a batch of homemade cookies making yet another New Year Resolution of dietary diligence.

You might have big plans this year to host a “low carb Thanksgiving”. What substitutions will you use for this typically high carb celebratory meal? Will you confess to your guests that the dressing was made of pork rinds? Aunt Edith, whom after 20 years has mastered her “fat-free gravy”, might just have a coronary after the first bite with the news of pork skin as a bread substitute!

I have a few memories about Thanksgiving and they’re not all good. As a child, my Thanksgivings were spent with a stoic German Grandmother. We had the same exact meal each and every year and we ate at 2:00PM sharp. I enjoyed the food that my Grandmother prepared and craved it every year. This was one of the only times I was able to indulge in real butter. My Mother was on a perpetual diet and our only fat sources were shortening and margarine.

As a chubby child with major food cravings, my allotment of one after dinner mint gave me a great deal of anxiety. I guess this is what we call “family traditions” and I would eventually break them but not before a few disastrous holidays of my own doing. Let’s go back to the once a year butter allotment. Maybe that will explain my wild cravings for fat!

My first low carb Thanksgiving was undoubtedly horrible. For the stress I put myself under, the food was just not worth the work. Using soy flour, loads of Splenda™, and aspartame sweetened gelatin, I finally ditched the idea of re-creating low carb favorites of traditions that were actually quite new to us and promoted by food manufacturers.

Traditionally, Thanksgiving was celebrated with the bounty of the Harvest but with the industrial revolution which brought us low quality man made concoctions of shortenings, artificially flavored gelatin's and canned pumpkin, we “canned” the idea of fresh foods.

My fondest memories of a relaxed and lovely Thanksgiving are with a dear friend who was ahead of her time or should I say a “traditional soul with great taste”? This Thanksgiving was particularly delightful. Was it because I didn’t have to cook and clean? Possibly, but truly, it was a seasonal soiree of Turkey, pumpkin, pomegranate, nuts vegetables and butter. Yes, this resembled a bountiful harvest and it was the most unique and delicious holiday meal I had ever experienced. There were higher carb options like bread and potatoes for those who metabolized more efficiently than me but all in all, there were plenty of choices that I could enjoy and leave well satiated without the feeling of deprivation. My friend was the consumer I aspired to be. I always remember the endearing phrase as she served our salad, “Lettuce is your intestinal washcloth”.

I have since rejected the post-industrial holiday fare and both prepare and encourage a “real food” holiday revolution. Not only does this form of preparation require and resemble real food but by default, it is a lower carbohydrate way of eating.

Maybe you’ve decided that this is the one day you will indulge, wipe your lips, pull up your boot straps and move on. If you are a “just one bite and we’re on the slippery spiral slope to carb kingdom”, abstinence and substitutes are your best option.

Whatever your personal choice, take it with stride and be sure to enjoy this special time with friends and loved ones.

Imagine your holiday table as a showcase for your turkey or ham and trimmings. Embrace the fall harvest and decorate your table with the beautiful turning leaves, colorful corn cobs, mini pumpkins and gourds.

Let us begin with the table display. If you are hosting a party with buffet style fare, a multi-level presentation is one of my favorites. Use an extra- large table covering and use bowls, cake pans, buckets, blocks of wood or anything that is solid enough to slip under the table cloth and hold a food or centerpiece presentation.

Begin with your centerpiece and work around the table from there displaying multi levels of enticing seasonal foods. Your best decorations can be found in your yard, garden or on your favorite walking path! Large maple leaves, twigs, gourds, squash and pumpkins make beautiful decorations along with holiday scented candles. If you would like to label your choices, use construction or colored parchment paper with a list of ingredients for the picky eater or your food allergy friends.

Avoid the post clean up drudgery by incorporating some paper into your party. There are many great choices today in disposable dinner and flatware. Much of the celebratory dinnerware is almost more attractive than your best china!

If you’re a “green” consumer, your guests might not be surprised that you are throwing a “bring your own dinnerware” party. Times they are changing and the days of mass consumerism are fading along with pretentious parties in favor of green, simple and more casual events. This could be considered trendy to some yet more natural for others.

No matter your choice, holiday evening celebration, brunch or luncheon, from swanky to shabby chic, traditional sit down or buffet, your event is about friendship, fellowship and good food that will nourish the body with the ability to feed the soul.

Think about the season as you make your list and work your recipes into simple, healthful foods. If you’re throwing that buffet, remember to include the following must haves:

Cheese Platter-include your favorite high fat choices like Brie and Camembert. For that “wow factor” add Stilton with cranberry and apricot pieces. This adds so much beauty to the cheese platter
Olive plate-have fun at an olive bar at a local grocer. Olives stuffed with pimentos, garlic, blue cheese and jalapeno or stuff your own with cream cheese
Bacon wrapped asparagus spears
Bacon wrapped stuffed jalapeno peppers
Bacon wrapped apricots
Figs topped with a dollop of mascarpone cheese
Meatballs in a soy or tamari sauce
Smoked salmon sprinkled with capers-include cream cheese for additional fat and have available bread or crackers for guests not practicing a low carb lifestyle
Grilled endive filled with cream or mascarpone cheese mixed with roasted garlic
Brussels Sprouts with bacon and pine nuts
Stuffed Mushrooms
Shrimp and cocktail sauce
Mixed Nuts
Dried Fruit
Pumpkin or Butternut Squash Soup-have disposable hot cups available for ease of consumption and don’t forget the fresh parmesan for sprinkling on top

· Beautiful mixed spring salad sprinkled with pomegranate seeds, olive oil and balsamic vinegar

When planning your Thanksgiving Day dinner, you have several decisions you can make. This will depend on who you have invited to dinner. Does your Mother in law turn her nose up to your “silly” artery clogging (tongue in cheek) diet? Will you get away with transitioning away from what has been your norm for so many years?

In California, November marks the opening of crab season so if you are a whole food/low carb/Paleo/Primal follower and you have access to Dungeness Crab, maybe this is will put a little flare in your holiday plans! Fresh cracked crab and butter is a divine, legal choice.

Some decisions for you to mull over:

Prepare your typical feast and indulge for just one day with the intention of jumping back on your plan the very next day
Prepare your typical feast that you have indulged the family in for years and make your own sides to keep you on track. Cauli-tators anyone?
Prepare a feast that is lower carb and/or Paleo-Primal friendly with an emphasis on seasonal whole foods that you know everyone will love

No one can dictate your plans until they’ve sat at your dinner table or have the experience of consuming a recipe handed down for generations that you indulge in once a year. There is no correct answer there is only your choice.

I will say though that I have seen many whole food/Paleo/low carb followers spiral out of control over the holiday season only to gain a significant amount of weight back, reverse positive health markers and suffer depression making their journey almost insurmountable back to that place of comfort in the waist band. If this is a pattern you know too well, self-talk is imperative for you.

Take the time to think about your triggers, your weaknesses and your individual biochemical reactions to carbohydrate. How will this year be different?

Honestly, with the endless options of butter laden goodness, there really is no reason for you to spiral out of control. Remember, the old favorite can be had anytime. You might even cut a deal with yourself that once you hit goal, you are then ready to partake.

Your Thanksgiving dinner might include:

Turkey and/or Ham-(skip the glaze or only glaze part of the ham)
Dressing-reduce the carbs with my favorite *Apple Walnut or a Wild Rice dressing. These can also be stuffed and baked in mini pumpkins for a lovely seasonal presentation http://holdthetoast.com/content/thanksgiving-planning
Sweet potatoes with pecans and butter(recipe attached)
Brussels Sprouts roasted with garlic, bacon and pine nuts
Green salad with mixed baby greens, pomegranate seeds, figs, olive oil and balsamic vinegar dressing. A fig dressing can be a lovely addition rather than the balsamic if you can handle the carbs.
Green Beans tossed with slivered almonds, bacon and butter or bacon drippings
Gravy using xanthan or guar gum as the thickening agent or while the turkey is roasting, 2 hours prior to finish, toss in some chopped carrot, garlic, onion and butternut squash. When the turkey is finished, remove the veggies and put them in a food processor and process until smooth. Add slowly to your roux and thicken your gravy. Likely, you will have leftover vegetable thickener that you can add to your turkey soup the following day. There really is no better gravy in my opinion. If you have known intestinal permeability, you might favor the xanthan or veggie puree over the guar gum.
Roasted Garlic Cauliflower Casserole-This dish is usually loved by everyone. If you don’t mention cauliflower, most can’t tell the difference. You can serve mashed potatoes too but I’m willing to bet your guests will favor your casserole. (recipe below)
Roasted vegetables
Butternut squash mash or soup
Pumpkin soup topped with Parmesan cheese
Cranberry relish using fresh cranberries. This recipe is very easy and substituting your preferred sweetener is a cinch! You can even gel it with a nice grass fed gelatin for those die hard canned cranberry sauce lovers. Just prepare the bag of cranberries per the directions, add to a food processor, process until smooth, sprinkle in 3 tablespoons grass fed gelatin, place in mold and refrigerate until solid.

Our next subject is that of beverages and dessert. This is easiest for the whole food/paleo/low carber in my opinion. With so many blogs out there dedicated to recipes, I would say that dessert recipes are some of the most popular searches therefore, the bloggers are accommodating and hey, who doesn’t enjoy a little cocktail here and there!

Of course you will likely serve wine with dinner and supply your guests with spirits if you’re hosting a party and you consume alcohol. Wine spritzers, Mimosa’s using fresh squeezed oranges and clear spirits with sugar free additions are your safest choices.

If you’ve been practicing a low carb diet for a period of time, you know and understand that you are now more likely to “feel” the alcohol a bit sooner and possibly with greater vengeance. To top it off, alcohol will burn as a primary fuel leaving fat and carbohydrate at a distant second. Alcohol can also affect your judgment and test your will power.

Imagine maintaining control all day only to be faced with leftovers and half a buzz eying the pumpkin pie like a hot date. Yes, I’ve been there and I’ve been disappointed in myself.

For those who don’t consume alcohol, essence flavored waters are a delight! I love citrus flavored waters.

Fill a pitcher and add some sliced rounds of lemon, lime and orange with a few sprigs of mint and refrigerate overnight. Spiced cider is a great option for your guests and can fill the house with a lovely aroma.

Fruit spritzers using carbonated water and real fruit or 100% fruit juice with your sweetener of choice will be less of a sugar bomb for your guests and their children. I like pomegranate and cranberry with a squeeze of lime, ice and a few drops of Stevia.

How about dessert for these special events? Low carb truffles, nut crust or crustless pumpkin cheesecake, chocolate mousse, baked pears or apples with cinnamon are all viable options and just a quick internet search away. You will be overwhelmed at the amount of options you have. This tight knit community is resourceful and giving.

A pumpkin cheesecake can be enjoyed the following morning for breakfast and my chocolate mousse is always a hit with anyone who digs chocolate.

Whatever your plans might be, remember that you have worked so hard to lose, maintain and understand the relationship between carbohydrates, insulin and fat deposition. Don’t allow one day to turn into a whole season of deleterious food behavior that can and may result in months of clean up.

In preparation for your big celebrations, keep a few points in mind to help you stay on track:

Be sure to eat a higher fat breakfast on the day of your big event-too frequently we “save up” our calories and this is a dangerous decision
Don’t drink alcohol on an empty stomach-grab a nice chunk of brie and enjoy them together to slow the alcohol response
Don’t snack while making high carb foods-ask a family member to taste test
Be generous and send your leftovers home with guests-you might purchase some take out containers or ask your guests to bring their own! If the food is no longer in the home, the temptation isn’t looming.
When choosing your plate, begin with your approved foods and if you still crave the old favorites, take a second sweep around the food table. Ask yourself if you really need the food in question. I’m willing to bet that your hormonal response will kick in and the cravings will be different than the first round.
Get up and ask if anyone is interested in taking a nice stroll to get some fresh air and “make room for dessert”. Likely, you will do everyone a favor assisting in insulin sensitivity. You might consider a quick session in weights in the morning to prepare your cells for the coming glucose.

No matter your decisions and choices, I wish you a holiday season filled with love, laughter and lard!

Roasted Garlic Cauliflower Casserole

Ingredients:

1 Head Cauliflower-Steamed and Drained
8 Slices Bacon Fried and Crumbled
3 Green Scallions Chopped
4 Tbs. Butter
1 Cup Sour Cream
1 1/2 Cup Shredded Cheddar Cheese (I use raw from Trader Joes)
6 Cloves Roasted Garlic
Sea Salt & Pepper to Taste

Directions:

In large bowl mash steamed cauliflower. To this, add remaining ingredients except 1/2 cup of the cheese. Mix well and place in a rectangular baking dish. Sprinkle remaining cheese on top and bake in a 350 oven for 30 minutes or until browned on top. In our house, we like "crispy cheese" so we bake until crisp on top.

Sugar Free Pumpkin Cheesecake

Ingredients:

4-8oz. Packages Cream Cheese (room temperature)
4 eggs
1/2 Tbs. Vanilla
1 Cup Erythritol, Xylitol (or ½ cup maple syrup)
1/2 Cup Sour Cream
2 cans pumpkin puree
1 tablespoon pumpkin pie spice (or more to taste)

Crust

1 Cup Ground Macadamia Nuts
3 Tbs. Melted Butter

Directions:

Combine ingredients for crust, and press into the bottom of a 9x13 baking dish. Bake for 8 to 10 minutes at 375 until slightly browned.

Reduce oven temperature to 350 and mix cheesecake ingredients. Pour onto nut crust and bake for 60-90 minutes. Every oven is different so watch your cake closely. The internal temperature of a completely baked cheesecake is generally 155 degrees F.

This is best refrigerated for 24 hours before serving.

Sweet Potatoes tossed with Pecans

Ingredients:

· 5 lbs. sweet potatoes (about 8 medium or 6 large)

· 2 tablespoons olive oil

· Sprinkle of sea salt

· 3 tablespoons butter, cut in pieces

· ½ cup pecan pieces

· 1 teaspoon pumpkin pie seasoning

· 1 tablespoon grade b maple syrup (optional)

Directions:

Preheat oven to 400°. Peel potatoes, cut length wise down center and chop crosswise, ½ “ thick. Toss with olive oil and sea salt, bake for 25-35 minutes tossing occasionally until potatoes are tender.

Toss into a bowl and toss with butter, maple syrup, pecan pieces, and pumpkin pie seasoning. Bake approximately 10 minutes. Gently toss; serve immediately.

Misty's Chocolate Raspberry Mousse

Ingredients:

1 Pint Heavy Whipping Cream
1-8 oz. Tub of Whipped Cream Cheese or (block whipped well)
3 Tbs. Unsweetened Cocoa Powder
½ -¾ cup Xylitol or Erythritol
½ Cup Raspberries (if frozen defrost for a few minutes)

Directions:
Whip heavy cream and set aside
Mix remaining ingredients with blender and fold whipping cream in. Depending upon your taste, you may want to modify sweetener, berries or cocoa to your personal taste.
Some find that additional cream cheese (twice the amount) can add texture and taste more like a cheese cake.
For best results, the Xylitol or Erythritol can be slightly gritty so mixing it into the cream cheese 24 hours prior to soften OR put sweetener in a coffee grinder.
Dish into dessert glass or bowl, garnish with a dollop of whipped cream, a few raspberries and a sprig of spearmint.

Preparing our Children for a Healthier Holiday Season and end of First Quarter Success

2013-11-14T12:53:00.002-08:00

As a child who was chubby, had major food cravings, ADD, OCD and PCOS, I know too well the connection between food, behavior and poor health.

This was my season! As we prepared for the holiday, I dreamt of being the child whose Mother had mastered fudge, cookies and pies. I would fantasize that as I entered the house after school during the holiday season that my Mother would have fresh baked goods cooling and ready for us to devour.

This was never the case because like myself, my Mother is also a food addict. If she made it, we all ate it and we ate it all. One holiday season in particular, Mom decided to freeze the cookies that we made to avoid temptation. We soon discovered that cookies were just as good frozen as fresh baked. Well, maybe not just as good but for a food addict, a close second!

I later realized when beginning to study nutrition that my cravings were driven by beneficial bacteria, essential fatty acid and amino acid deficiencies. Not only were my cravings driven by these deficiencies but my behavior and subsequent health ailments as well.

This is an important correlation to make and with the end of the 1^st quarter nearing, we don’t want our children on that downward spiral of food associated behavior meltdowns and sliding grade point averages.

Whether you are the parent of babies, toddlers, in betweens and teens, this information applies to all. Without controlling to the point of creating a sneaky child, how do we monitor and control food choices? School parties, breaks and “loving grandparents” can throw a wrench into these plans.

Start with nourishing meals that will prevent your child from turning into that craving meltdown monster. A hearty breakfast for example of bacon or sausage and eggs with plenty of butter will satiate and positively energize children. If your child is not hitting the autumn celebrations at school and other events with low blood sugar, likely he/she will not over eat the over processed sugar laden foods. You know it has worked for you so be sure to honor your child with the same practice.

If special time together during the holiday season is baking, look for the healthiest recipes possible. Our Low Carb/Paleo community is full of blogging parents who are facing some of the same decisions that you are. There is no lack of healthful, moderately sweetened recipes out there. Choosing sweeteners that contain minerals like Grade B Maple Syrup are healthier than the devitalized white sugar and there are plenty of sweetener combinations that even the most advanced palate can’t tell the difference.

Children have a greater need for carbohydrate than adults so you don’t have to be quite as diligent as long as the child is not suffering metabolic disturbances.

Small children much prefer crafts over the sometimes long process of baking. Sure, they’re excited to begin, they might put on their miniature aprons, begin with the pouring of ingredients only to melt down by the time the first batch of baked goods is in the oven. This leaves you frustrated, the child tired and a mess that you will be responsible for.

Are you hosting the Thanksgiving Dinner this year? It’s always fun to have a special “kids table”. This allows children their independence and frees the parent from worry of manners, spills and distractions. Line your floor with a sheet or disposable table cloth to prevent carpet or flooring damage, set up your small table and chairs and put your child to work decorating.

Large pieces of construction paper or butcher paper can line the table which can provide the children a place to express their thanks in picture or words.

Your child can create name place cards and napkin rings for both the adult and child table. Plain index cards, construction paper, festive stickers and markers are all that is needed for this easy, personal project. I have childhood memories of “being in charge” of name place cards and I took my job very seriously.

Put your child in charge of the table decorations. Send them out to the yard for maple leaves and set your leaf standards high! This will keep them busy for a few additional moments and teach them the importance of standards and patience for your presentation.

Talk about the reason for your celebration with your children. I’m a big fan of eating seasonally and our Thanksgiving is a harvest celebration. This can be a great game during grocery shopping and during the celebration. You can discuss the seasonal foods with your child and others in attendance and make it a game during dinner with your left over index cards.

While educating with the reason for the season, be sure to discuss the nutrients in the foods as well. This is important and lost with this generation. This lesson can encompass your beliefs through the miraculous Vitamin/Season connection. Is it a coincidence that our squash family is high in Vitamin C during the onset of the fall/winter season? Those of you home schooling have a unique advantage as this can be incorporated into your day. You have more control so take advantage of this time.

Perhaps you can put together a celebratory feast of seasonal fare and invite others from your group or friends who also home school.

These ideas are also fun for those who are working in, or own daycare and after school programs.

If we begin at a young age, we can instill solid dietary habits in our children that can carry them through life free of obesity, disordered eating patterns and degenerative disease.

FREE Gluten Summit brought to you by Dr. Tom O'Bryan

2013-11-08T13:00:00.002-08:00

Who doesn't love a little free education? I have realized that the older I get, the better student I become. As a Holistic Nutrition Educator and student of Functional Diagnostic Nutrition, I long for the continuing education provided to me from a variety of different sources.

One that is near and dear to my heart is that of gluten sensitivity.

The success that I have had with my clients in elevating their health upon removing gluten is just astounding. From the elimination of joint and back pain to reduced PMS symptoms, food cravings, blood sugar control and weight loss, there are so many reasons to try a gluten free diet.

You may not think that gluten is a problem for you because you don't have any noticeable digestive problems. This is the primary reason some of my clients don't think they're gluten intolerant.
If you, or someone you know suffers from migraine headaches, joint pain, osteo disease, brain fog or any unusual symptom, the following summit might be of benefit.

This FREE 7 day summit is brought to you by Dr. Tom O'Bryan, the pioneer in putting the people and pieces together in one package for your gluten sensitive questions and answers.

This seminar will provide you with approximately 4 presenters in a 24 hour period each and every day for 7 straight days. If you don't have the opportunity to watch each video, the presentation will be available for purchase at a low price of $79.

Register here!

Salvaging the Child Vegetable Relationship

2013-10-04T13:17:00.000-07:00

Are you having a difficult time convincing your children that veggies are tasty? Your efforts are admirable but take it from a previous veggie rebel, you probably won’t win. Aside from threatening, tying the child to the chair and force feeding the gagging little being, there is an easy way to increase intake without feeling like you’ve just negotiated a 68 page contract.

We have, for the last 50 years been convinced that a diet low in fat and high in vegetable matter is the healthiest diet for the human frame. If you’ve studied articles from The Weston Price Foundation, a Low Carb or Paleo Diet for any length of time, you now understand that while vegetable matter is important, there are more factors at play here than just a push for more fiber. Remember, fiber is non-nutritive and while important, it contains no vitamins or minerals. Fiber binds with cholesterol, old cellular matter and toxins, bulks the stool, as well, converts to butyric acid in the colon to act as food for our good bacteria.

Vegetables contain many different vitamins and minerals essential for a healthy diet, such as vitamin A, vitamin C, carotenes, folates, and iron. They also contain complex carbohydrates which are the type that should make up the majority of carbs in the diet. Today’s diets are heavy in the simple carbs like that of white bread, potatoes and rice, for example.

Let me put you at ease…

These same nutrients are found in a variety of foods, not just the conventional vegetables we have been conditioned to consume.

So what is a parent to do if the child is consistently turning their noses up at the dinner table? Should you turn into a sneaky “Mom chef” hiding kale in every dish you prepare? It’s really not necessary and even if you’re on a 3 veggie rotation schedule, I’m here to tell you that there are plenty of options for you that might seem unconventional but they work.

Ideas abound with a bit of creativity and a quick internet search. Some of the most popular recipes I have encountered include cauliflower mash with cream, cheese and garlic, black bean brownies, cauliflower based pizza crust, and avocado pudding,. (While the avocado is a fruit, it is the only fruit to contain fat and the fiber content is pretty favorable)

If steamed or sauteed vegetables are readily eaten by your child, be sure to add plenty of butter. Those fat soluble vitamins aren’t assimilated without the fat. Don’t hesitate to use a bit extra in the beginning so the child predominantly tastes butter.

How about grilled veggies? You’ve got the grill fired up and it’s too hot to cook inside so baste some zucchini spears with granulated garlic and olive oil and throw them on right before you cook your meat. You can also opt for kabobs and make it a safe skewer event for the whole family.

If even a thick slick of butter doesn’t convince your child, working the deceptive angle might be your best bet.

I take my Vitamix to schools and blend for elementary school children and have great success with my Green Pina Colada Smoothie. It’s quite theatrical. I begin with 1 cup of coconut water, 1/2 cup of frozen pineapple, ½ cup frozen mango, 1 banana, 1 cup frozen kale or fresh spinach. I hide the greens until the end and proclaim I have a secret ingredient. Ewwww! Is generally the exclamation when I pull out that handful of kale. This is a great recipe but definitely a bit higher in sugar so if your child has blood sugar issues or is on a weight regulating plan, you might consider not utilizing this recipe and coming up with something lower in sugar like coconut milk, berries and greens.

If the child’s aversions are based on color, I find that blueberries and spinach will make a beautiful purple shake.

Purees are the hot deceptive additions to today’s dinner tables. You can make a variety of different purees to add to spaghetti, stews, soups and other sauces. Examples include; spinach, broccoli, cauliflower, sweet potatoes, carrots, etc. If you visit http://www.thesneakychef.com/free_recipes.php , you will locate a few free recipes that contain these very ingredients.

Cauliflower is probably one of the easiest vegetables to work with and even though a mild cruciferous vegetable, the nutrients pack a powerful punch. Mix steamed cauliflower with a butternut squash puree, cauliflower, ground beef and cheese casserole, faux macaroni and cheese and my personal favorite, twice baked cauliflower casserole. Cauliflower also makes a nice thickener for gravy. Just add the cauliflower to a baking roast or turkey during the last hour and once your roux is started, blend the veggies and add to thicken.

Spinach is one of the most benign green vegetables we can utilize. Throw your spinach in the food processor and add small amounts to hamburger patties, meatballs, meatloaf and egg bake casseroles.

We so frequently get hung up on the conventional that we forget about the unconventional. It’s ok to surrender to approaches like vegetables and fruit with dip for example. Jicama, celery, cucumber rounds, sweet peppers and carrots apples, grapes and bananas served with a nice ranch or yogurt dressing are all great options. This is particularly desirable during the warmer months.

I would also like to encourage you to serve olives, nuts and seeds, coconut flakes and even a bit of fresh or dried fruit on the side. Picky eaters do love to pick so give them several little options. Remember, the plate does not have to be green all of the time, it just needs to be balanced with plenty of fat and protein and slow digesting carbohydrate that contain plenty of antioxidants.

Another tip, chop everything small so that the mouth feel is desirable. A Normandy style mix for example chopped small and sautéed in butter and garlic is quite tasty even for the most discriminating mini palate!

When children are involved, they are more likely to experiment what they have grown or prepared. It is imperative that we establish education around nutrition and there is no better way than to begin early in the garden and kitchen.

Whatever your choice, don’t give up and remember, consistency is key. If 2 green beans make it down the shoot, consider the meal a success!

Low levels of healthy gut bacteria could be the cause of mental health issues such as 'anxiety and schizophrenia'

2013-09-15T13:36:00.000-07:00

Does bacteria really have the ability to alter the mind? It makes sense when we take a look at the gut/brain axis via the immune and central nervous system. This research really hits home for me. You see, as I have mentioned on my website, I suffered from OCD, a tourette style tic and ADHD. I was on a host of antibiotics as a child for none other than strep throat which is a correlation of which you will read in this piece.

You are 90% bacteria and it is imperative that you feed and foster your bacteria with healthy whole foods, an outdoor presence and prevention of abuse of antibiotics by our medical system.

The average adult carries up to five pounds of bacteria
Healthy bacteria are known as probiotics, commonly found in yogurt, soy yogurt or as dietary supplements
Probiotics are also delivered in fecal transplants, in which stool from a healthy donor is delivered like a suppository to an infected patient
Strep bacterium is linked to OCD
Gut bacteria regulate dopamine levels
A build-up of dopamine causes agitation and stress on the body
Gut bacteria ‘talk to the brain' through the immune system or parts of the nervous system

By Daily Mail Reporter

People suffering from anxiety, might just need to eat more 'healthy' bacteria.

Some scientists think there may be a link between our digestive tract microbes and disorders such as anxiety, schizophrenia and autism.

They are beginning to recognise the power of healthy gut bacteria, especially seeing that the average adult carries up to five pounds of bacteria - trillions of microbes - in their digestive tract.

Probiotics are commonly consumed as part of fermented foods with specially added active live cultures, such as in yogurt, soy yogurt or as dietary supplements.

Probiotics are also delivered in fecal transplants, in which stool from a healthy donor is delivered like a suppository to an infected patient.

A study published in Nutritional Neuroscience from The Great Plains Laboratory, has shown that HPHPA levels - the chemical byproduct of the clostridia bacteria - are much higher in the urine of autistic children.

Those treated with antibiotics effective against clostridia show a decrease in symptoms of autism.

Dr. James Greenblatt

Dr James Greenblatt, a Boston-area psychiatrist, treated a teenager with severe obsessive–compulsive disorder (OCD), as well as attention deficit hyperactivity disorder (ADHD) and an array of digestive problems.

Greenblatt first did a simple urine test for the metabolite HPHPA and found that it was elevated.

He put the patient, Mary, on a course of high-powered probiotics to boost her good bacteria, followed by antibiotics, and her levels began to ‘dramatically’ go down, he told ABC News.

After six months, Mary's symptoms began to disappear. And by a year, they were gone.

Today, three years later, Mary is a senior in high school and has no sign of either mental disorder.

In some patients, the strep bacterium has been linked to OCD in a condition known as PANDAS - an acronym for Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal infections.

PANDAS, which is a rare disease that usually appears in children, is hypothesised to be an autoimmune disorder that results in a variable combination of tics, obsessions, compulsions, and other symptoms that may be severe enough to qualify for diagnoses such as chronic tic disorder, OCD and Tourette syndrome.

A 10-year-old from Virginia was treated with probiotics after being incorrectly diagnosed with PANDAS after he developed compulsive symptoms following a strep infection and a lengthy course on antibiotics.

‘He had no gut flora,’ said his mother, Robin, who did not want to use her last name.

‘He had been healthy and athletically coordinated and then developed these compulsive behavior and tics. It didn't seem like it was in his control.’

After probiotics, ‘it was like night and day’, she told ABC News. ‘His symptoms went away and he was totally fine.’
A recent study in the journal Science shows that thin and fat people have different bacteria -- a discovery that could lead to weight-loss programmes.

Babies are born with a sterile digestive tract and first acquire their bacteria while traveling through the birth canal and get more in breast milk and in the world outside the womb through contact with other people.

Scientists are so far unable to identify every strain of bacteria, but they can test for the chemical byproducts that they produce, according to Greenblatt.

He said he checks every patient for HPHPA with a simple organic acid urine test before moving ahead with medications to treat symptoms.

'Eight out of 10 people are fine,' he said. 'But in the two patients where it's elevated, it can have profound effects on the nervous system.'

'I don't know why this test isn't done on every psychiatric patient,' he said. 'I question that every day.'

HPHPA causes deactivation of an enzyme so that dopamine cannot be converted to the neurotransmitter neuroepinephrine, Greenblatt said, and that causes a build-up of dopamine.
'We know elevated levels in the dopamine gene cause agitation,' he told ABC News.

In one 2010 study at McMaster University in Canada, published in the journal Communicative and Integrative Biology, scientists found a link between intestinal microbiota and anxiety-like behaviour.

Researchers compared the behaviours of normal 8-week-old mice and those whose guts were stripped of microbes.

Those without bacteria showed higher levels of risk-taking and the stress hormone cortisol.

They also had altered levels of the brain chemical BDNF, which has been linked to anxiety and depression in humans.

Jane Foster, associate professor of neuroscience and behavioral science and part of the McMaster University & Brain-Body Institute, says gut bacteria ‘talk to the brain in multiple ways through either the immune system or the enteric nervous system’.

However, while using probiotics may help a ‘subset of patients’, she said. It's not a ‘magic bullet’.

Early life stresses, nutrition and building a strong immune system all play an important role in a person's mental health, she said.

Source: The Daily Mall

Some valuable tips for increasing your gut bacteria include:

Fermented foods and beverages like sauerkraut, vegetable and beet kvass, kombucha, yogurt, kefir (dairy and water)
Play in the dirt! Yes, the original soil organisms which we have lived symbiotically with for millions of years. Get your hands dirty in the garden....
Avoid use of antibacterial soaps and lotions as these kill all bacteria. You have unique colonies on the skin that assist in protecting you so don't kill them!
Don't be so quick to accept that antibiotic. Ask yourself if you think you have the tools to fight your bacterial infection through holistic means. Colloidal Silver, Honey, Coconut Oil, etc. A good example; my husband had a molar pulled and when the oral surgeon offered him an antibiotic "for good measure", my husband refused. You see, he makes his own colloidal silver and began rinsing the incision with that 3x daily. Much to the Dr.s surprise, the area healed expeditiously with this simple holistic remedy and my husband was not "wiped out" of bacteria "just in case"
Take a probiotic supplement here and there to reinoculate when needed.
Feed your existing flora with prebiotics which are fermentable fibers found in vegetables and some fruits. Some of my favorites include: asparagus, leek, onions, banana and garlic. Leave out the banana if you're working on blood sugar regulation and/or fat loss.

Camping and Dietary Restrictions

2013-07-02T18:12:00.000-07:00

It's Independence Day here in the states and this is one of the first big camping or outing times of the year for us Americans.

What is one to do if they have special dietary restrictions? So many are following not only gluten free diets but many of my clients are also working on reducing antibodies to many autoimmune ailments.

Depression can set in when one is shopping and passing by the old favorites. Danish in the morning, sandwich, crackers and yes even the beloved "smore" are all off limits. If one is merely on a "diet" trying to reduce the weight it's easy to fudge just a bit and hop right back on plan when the trip is ended.

This isn't the case for the person practicing dietary restrictions for healing. I am currently one of these people so I do know your pain! Just today I told my husband as we passed an ice cream shop in 110 degree weather, "I can't even have one little ice cream cone". Boohoo! I'll be ok as I told myself I can blend some frozen berries with coconut milk so that will suffice for me.

If you plan to head out of town on a special trip, there are plenty of foods you can pack to take along whether you are camping or as some call it "Hotel Camping"!

Your shopping list:

Tanka Bars
Beef Jerky Sticks
Hot Dogs-Costco True Story all Grass Fed
Italian Sausage-Costco Grass Fed
Hardboiled Eggs/Pickled Eggs-Use your leftover pickle juice-Bubbies is preferred!
Egg & Sausage or Ham Mini Muffins
Egg & Tuna Salad with homemade mayo
Hamburgers
Bacon
Chicken Wings/Thighs
Lunch Meat roll ups with sprouts and pickles
Dark chocolate squares while others roast marshmallows
Dry Fruit/Fresh Fruit-Costco has large bags of dry figs. Blueberries, raspberries, apples, peaches, nectarines and watermelon for your fresh fruit
Pumpkin Seeds-Costco has a big sprouted bag. Mix with coconut flakes & dried fruit
All vgetables
Nuts & Seeds-Macadamia Nuts are found at Costco in a 24 oz. bag for about $17

Camping trips are special occasions so if you want to eat foods that you might be conservative with normally like fruit due to weight reduction, have fun with it! Nothing beats watermelon on a hot day! As long as you stay within the guidelines of avoiding gluten and other noxious foods on your list, you’ll be just fine.

I know this is difficult but it will be well worth it for the rest of your life. Short term diligence leads to a lifetime of success!

Have a great 4th of July and remember, short term decisions can also lead to long term implications if one is not careful.

Summer Hydration

2013-06-30T14:47:00.000-07:00

Where I live in the Western U.S., we are currently having a heat wave. It is estimated that the temperatures could break records! I'm fortunate because we just put up a small pool. It's perfect for me at 9x18. If I can sit in my floaty, it's big enough......

One of the most important decisions you can make during the summer heat is to stay hydrated. With temperatures high you have the ability to lose electrolytes.

This is especially true if you are also working outside, work out or participate in team sports.

You can also become depleted with illness.

Unfortunately, with the beverage industry dominating much of our choices, we quickly opt for the high sugar chemical concoction sports drinks. The power of marketing tells us that they have the magic ingredients for you and your children for hydration. These magic ingredients are the same chemicals that might be contributing to behavior disorders, allergies, fatty liver, metabolic syndrome and some are implicated in cancers due to high carcinogenic properties.

You might be interested to know that these dyes are actually derived from coal tar. At least the FDA banned the use of mercury or arsenic in our food dyes! The GRAS (Generally Recognized as Safe) classification is certainly a loose one at best.

I have a couple of natural recommendations for your re-hydration but let me begin by explaining what electrolytes are.

Electrolytes are charged metallic “ions” that help balance fluid pressure inside our cells and control the pH of our blood.. All higher forms of life cannot exist without electrolytes, and that includes humans.

In our bodies, electrolytes include sodium, potassium, calcium , bicarbonate , magnesium , chloride, hydrogen phosphate, and hydrogen carbonate. Electrolytes regulate our nerve and muscle function, our body's hydration, blood pH, blood pressure and the rebuilding of damaged tissue.

Various mechanisms exist in our body that keep the concentrations of different electrolytes under strict control but when they become depleted by excessive perspiration due to heat and/or activity, muscles become spastic. This includes the heart muscle of which is most affected by the loss of electrolytes. You may recognize the first sign of dehydration as muscle cramps, specifically, the calves. Electrolyte levels are kept constant by our kidneys and various hormones - even when our bodies trigger changes. When we exercise we sweat and lose electrolytes, mainly sodium and potassium. To maintain electrolyte concentrations of our body fluids constant these electrolytes must be replaced. Fresh fruits and vegetables are good sources of sodium and potassium and replace lost electrolytes.

Coconut Water is your easiest grab and go electrolyte beverage designed by none other than Mother Nature. This beverage is one of the best hydrating beverages which I also recommend for adult beverages. Eight ounces of coconut water has 46 calories, 9 grams of carbohydrates, 250 mg of sodium, 600 mg of potassium, 60 mg of magnesium and 45 mg of phosphorus. Your best choice is locating a Whole Foods or Asian Market and purchasing a young coconut. If that's not an option for you, one of the major brands will do.

If you want to save a few pennies and make your own beverage at home, it's quite easy! This economical beverage isn't real popular with young children but many adults adapt to this tart beverage quite easily. The body also innately speaks to us so the "feel good" sensations you receive will be your body thanking you.

20 oz. of fresh spring water (this will provide additional minerals)
2 tsp. Raw Apple Cider Vinegar (I use Braggs)
Juice of 1 lemon
1/4 tsp. Redmonds Sea Salt
1 tsp. of raw local honey (options include pure maple syrup or a few drops of stevia depending on your chosen dietary plan and carbohydrate tolerance level)
Ice

Mix all ingredients and viola! You have your very own homemade sports drink.

I also advise you to increase your magnesium intake during these summer months. This will be beneficial to those who suffer muscle cramps but specifically, RLS (restless leg syndrome). A dose of 400-600 mg. is a nice dose.

If you are an athlete practicing regimens of 60 minutes or more, you will want to purchase an electrolyte beverage packet specific to intense training. A product that gets great reviews from cyclists and triathletes is Hammer Nutrition Endurolytes Fizz.

Stay cool, stay hydrated and prevent those pesky muscle cramps!

Pollen Patterns and your Allergies

2013-05-08T13:17:00.000-07:00

What’s a person to do when they love the outdoors yet suffer so seasonal allergies so miserably?

Your pollen pattern release is outlined below with some tried and true recommendations for those who refuse to take the typical over the counter medications that so frequently cause drowsiness and other undesirable side effects.

Spring

In the first weeks of spring, trees such as elm, maple, and birch release their pollen; followed by ash, sycamore and oak.

Late spring/summer

Later in the spring and summer, grass pollens spread into the air, often starting in early May and lasting through mid-July. Various weeds also begin to pollinate in the spring.

Late summer/fall

In late summer and fall, most weeds (like ragweed) produce their pollen, a process that may continue until the first frost. Molds are usually present in the fall, when leaves are decaying

Begin your anti-allergy diet by practicing an anti-inflammatory diet.

Helpful Supplementation:

Quercetin, Bromelain, Vitamin C, Nettle. These can frequently be found in a proprietory combination blend at your health food store.

Local Bee Pollen, Raw Local Honey. (Pasteurization destroys the beneficial compounds)

The use of a Neti Pot has shown to be beneficial.

Avoid histamine containing foods. Some of the most tasteful food is high in histamine.

High histamine levels however, can cause headaches, runny nose, sneezing, stomach aches/cramps and flushing skin.

What is Histamine?

In an allergic response, an allergen stimulates the release of antibodies, which attach themselves to mast cells. When histamine is present, symptoms occur such as itchy eyes, runny nose, sneezing, wheezing, cough, congestion, etc.

These foods include:

Histamine-Rich Foods (including fermented foods):

· Alcoholic beverages, especially beer and wine.

· Anchovies

· Avocados

· Cheeses, especially aged or fermented cheese, such as parmesan, blue and Roquefort.

· Cider and home-made root beer.

· Dried fruits such as apricots, dates, prunes, figs and raisins (you may be able to eat these fruits - without reaction - if the fruit is thoroughly washed).

· Eggplant

· Fermented foods, such as pickled or smoked meats, sauerkraut, etc.

· Mackerel

· Mushrooms

· Processed meats - sausage, hot dogs, salami, etc.

· Sardines

· Smoked fish - herring, sardines, etc.

· Sour cream, sour milk, buttermilk, yogurt - especially if not fresh.

· Soured breads, such as pumpernickel, coffee cakes and other foods made with large amounts of yeast.

· Spinach, tomatoes

· Vinegar or vinegar-containing foods, such as mayonnaise, salad dressing, ketchup, chili sauce, pickles, pickled beets, relishes, olives.

· Yogurt

Histamine-Releasing Foods:

· Alcohol

· Bananas

· Chocolate

· Eggs

· Fish

· Milk

· Papayas

· Pineapple

· Shellfish

· Strawberries

· Tomatoes

While these recommendations might seem restrictive, my clients are amazed at how good they feel with these non-invasive changes to diet and supplement regimen.

What do you have to lose?

Maintaining Your Paleo Plan While Traveling

2013-05-06T14:09:00.000-07:00

Guest Blog:

Cole Millen is an avid traveler and foodie who never forgets that life's best memories are made through real life apprehension of legitimate "experiences." Learn more about Cole and his travels at here.

How to Eat Paleo on Vacation

Eating healthy and following the Paleo diet may be the newest craze to sweep the health conscious population, but it’s really the oldest way of eating known to mankind. In a nutshell, you eat what our prehistoric ancestors ate: meat, fish, vegetables, fruit, and legumes. In this modern world of over-processed food, sticking to the Paleo way of eating can be a challenge and even more so while on vacation, but can be extremely beneficial.

Eating Paleo Style While Traveling

The best way to stay Paleo while actually traveling is to take personal responsibility for your meals and snacks. Airline food is notoriously bad, and the chances you will get a plate of free-range chicken and fresh vegetables is slim to none. Many airlines do offer more options these days. Diabetic or gluten-free options could be your best bet.

Whether you're flying, taking a train or traveling by car, bringing your own food works great for Paleo diet adherents. Beef or chicken jerky, fresh vegetables, some fruit, and some nuts or seeds will last you through most journeys.

How to Find a Paleo Friendly, Healthy Hotel

Do your research before you start your vacation. Some hotels, and even some parts of the country, are more health conscious and more apt to have straightforward, fresh meals. Instead of focusing on the quality of the linen and if the hotel has a mini bar, check out the restaurant options in the hotel and the surrounding area. I have found reading reviews from other travelers with similar interests to be the most helpful. I most recently was searching reviews for Las Vegas hotels and found one that had a menu with paleo specific options. Looking for these options is very important. Vegetarian restaurants work as well, but steakhouses with organic, free-range beef might be better. Do any pride themselves on offering locally grown produce? That fits wonderfully with the Paleo lifestyle.

Easy Paleo Choices at the Restaurant

Once you get to your hotel and have settled in, tucked your cut vegetable bag in the mini-fridge and washed up, it's time to explore the local restaurants. If you are traveling alone or with Paleo friend people, you won't have a problem finding one with quality meat and fresh vegetables. If you are on business, or if you are forced to go to a restaurant you would not normally pick, you might have problems. The worst for the Paleo diet eating style are probably casual Chinese and Italian restaurants.

In all cases, stick to the basics you know and love when you eat Paleo, no matter where you are in the world. Ask for meat and fish without sauce. If there are no plain vegetable options, a salad bar or simple side salad without dressing will work for you.

With careful planning and a firm knowledge of the Paleo way of eating, you can enjoy great food on vacation without compromise.

Are you a parasite?

2013-01-22T19:26:00.000-08:00

A parasite to bacteria that is! Did you know that the bacteria in the human body out number the cells 10 to 1?

This bacteria is responsible for a whole host of activity and conversion in the human body yet we do very little to supply, support and maintain this beneficial bacteria we also know as probiotics.

From head to toe, inside and out, there are organisms living symbiotically with you. Due to our over use of antibiotics, high refined food diets and our affinity for anti-bacterial gels, we are compromising our good health.

You see, these beneficial bacteria have a very limited life span and without consistent exposure, you open yourself up to a host of potential deficiency and illness as well as compromised digestion.

The immune activity is dependent upon these friends and without enough troops, bad bacteria, fungi and virus can hit hard.

You can take probiotics but at about $30 a month for a decent probiotic, I'm going to recommend you consume beneficial bacteria the good old fashioned way! Through your food of course! Prior to manufacturing, it was customary to ferment your own vegetables. We're an incredibly lazy culture and now, an ill one to boot!

While you can make your own sauerkraut for pennies on the dollar, you might want to try some flavors out to see the combinations that fit your taste buds. Just 2 tbs. of this powerful food can keep your digestion happy, and by default, you will become a much more efficient metabolizer! I don't have the time to create my own cultures at the moment but I've found a brand that our whole family loves!

It's made by Farmhouse Cultures and the variety of flavors and vegetables are almost unbelievable! This artisanal raw sauerkraut is always in my refrigerator. I love being able to grab a jar knowing that this choice will work as a vegetable as well as provide me the benefit of live cultures to feed and maintain my digestive system which has been abused since birth. Chronic constipation and gastritis have ailed me since I can remember and I feel best when I have these foods at my fingertips.

The Public Eye Should Hold the Tongue

2012-10-03T08:46:00.000-07:00

I was struck with a story I saw today of a news anchor who on air publicly shared an e-mail she received from a critical viewer.

As a Mother of 3 young girls, Jennifer Livingston felt this the perfect opportunity to point out that bullying happens at all ages.

The following is Jennifer's public response as well as her subsequent interview on CBS This Morning.

As Jennifer points out, she is aware of her weight and has struggled since the birth of her first child 10 years ago. The fact that the critical viewer points out her responsibility to the community is ignorant. Would Jennifer be a better role model if she was lean or very thin? How would we know that the choices she was making to maintain a lean body were healthy? What if Jennifer as a lean woman silently suffered bulimia? Took diet pills or other amphetamines? We would never know. Outer appearance should never be the basis of a quality role model. Rather their actions speak far louder than that of their appearance.

We don't know the struggles of others. We don't know Jennifer's issues at a cellular level. Likely, she could be insulin resistant, her thyroid might be slowed, as a media reporter and Mother of 3 young children,(the youngest only 1 year) her sleep is likely not only interrupted but minimal at best.

Top all of this with the flawed USDA low fat advice and fear, these are the very real issues with human health and a lack of leaner body mass.

I applaud Jennifer. What a beautiful woman both inside and out. I'm sure there are plenty of women who wake up every morning wishing and hoping that their appearance was different. This takes time and does not just happen over night but we must be proud of who we are and be thankful for every day that we have here on this earth no matter our looks, size, shape or struggles.

I see within my own circles of social media the callous judgement of others. Before you make a judgement, stop and think about the potential struggles another might have and remember, none of us is perfect and each of us will always have work to do.

Certain Veggies Combat Abdominal Fat & Cancer?

2012-10-01T12:18:00.000-07:00

Yes, that’s right! Consuming certain vegetables can help you reduce your tummy bulge as well, prevent certain cancers! These veggies contain phytonutrients that actually fight a particular type of tummy fat so many suffer today.

Due to exposure from household cleaners, plastics, cosmetics, pesticides, herbicides and insecticides, your body must do something with these toxic compounds that have the ability to mimic or convert to estrogen in the body. This particular estrogen is referred to as “Xenoestrogen.” These chemical compounds can affect not only Women but Men alike.

These estrogenic chemicals that we are exposed to on a daily basis can stimulate your body to store belly fat, along with many other problems (including cancer risks in the long term).

I frequently recommend the incorporation of more cruciferous or brassica vegetables to my clients to not only reduce belly fat but assist in preventing cancers in the long term.

What’s so unique about this class of vegetables? A chemical compound known as a phytonutrient, indole-3-carbinol or (I3C). Researchers are interested in indole-3-carbinol for cancer prevention, particularly breast, cervical and endometrial, and colorectal cancer. Their reason is that diets with higher amounts of vegetable consumption are associated with a decreased risk of developing cancer. Researchers suspect indole-3-carbinol is one of several vegetable components that might protect against this devastating disease.

Indole-3-carbinol can shift estrogen metabolism towards less estrogenic metabolites. This gives true meaning to the Hippocrates oath “Let food be thy medicine and let medicine be thy food.”

If you have been diagnosed estrogen dominant and would like to choose a natural course of action, there is supplemental indole-3-carbinol as well as another estrogen shifting supplement referred to as DIM (Diindolylmethane) I3c must convert to DIM in the GI tract so you may bypass the I3c all together and opt for the more bioavailable DIM at your health food store for a more aggressive approach.

There has been some research and anecdotal evidence that I3c can have side effects particularly with long term use.

Adding the vegetables mentioned below or supplemental DIM can have a balancing effect benefiting disorders and symptoms associated with estrogen-progesterone imbalance, including but not limited to:

• Fibrocystic diseases
• Fibromyalgia
• Endometriosis
• Uterine fibroid tumors
• Ovarian cysts
• Irregular periods
• Chronic, recurring breast pain
• PCOS (polycystic ovarian syndrome)

To maintain good health and prevent or fight your belly fat, include these veggies more frequently:

• Brussels Sprouts
• Broccoli
• Cauliflower
• Bok Choy
• Cabbage
• Collard Greens

Don’t forget to add some form of fat like butter, ghee or coconut oil to maximize your absorption of important fat soluble vitamins and if you suffer from thyroid disease, be sure to steam them to assist in neutralizing those goitrogens, compounds that can negatively affect your already compromised thyroid. I actually recommend everyone lightly steam for increased bio-availability of all nutrients. This is a “pre-digestion” of sorts.

Remember too that reducing your insulin secretion is another trick in combating belly fat and this can be done through any one of my phases of dietary advice. Head over to my website to choose a plan that works for your lifestyle. If you would like a free e-mail consultation on deciding which plan is right for you, don’t hesitate to e-mail me at freehealthydietplans@gmail.com.

In good health!

Fighting Cancer with Good Nutrition

2012-09-10T17:26:00.000-07:00

The following is a guest blog post graciously provided by Jillian McKee.

Bringing a wealth of personal and professional experience to the organization, Jillian McKee has worked as the Complementary Medicine Advocate at the Mesothelioma Cancer Alliance since June of 2009. Jillian spends most her time on outreach efforts and spreading information about the integration of complementary and alternative medicine when used in conjunction with traditional cancer treatment.

Fighting Cancer With Good Nutrition

Cancer is a devastating disease that strikes fear in the heart of anyone diagnosed with it. While there are now more effective treatments for it than ever before, scientists still have not discovered a surefire cure for the disease. The most likely reason for this lies with the many different types of cancer, and also the nearly endless possible causes. Many nutritionists believe the chemicals contained in the food we eat can make the human body more susceptible to cancer. On the other side of the coin, they believe restricting the diet to healthy foods can help humans avoid a diagnosis of cancer.

Chemotherapy is currently the most common treatment for nearly all cancers, and it is effective most of the time. A significant side-effect of chemotherapy is nausea and the loss of appetite, and the patient can lose strength, energy and body weight. It is very important for someone battling cancer to have the right kind of nutritional support. A strong immune response not only helps to fight the spread of cancer, but is necessary to kill the cancer cells already present.

Doctors report that approximately one third of cancer deaths are related to malnutrition, so adequate nutrition can literally save the life of someone while they are fighting cancer. Most cancer treatments now include a dietitian as part of the support team for cancer patients. Strong nutritional support can help the patient to decrease their risk of infection, improve their tolerance to debilitating treatments and help them to recuperate more quickly after their treatment is finished.

Good nutrition is as important to patients with mesothelioma as it is to anyone battling other types of cancer. Eating fresh fruits, vegetables and foods that provide a good supply of protein is essential. Supplements that are targeted at supporting the immune system are also very important, and help prevent cancer cells from spreading to other parts of the body.

While progress in finding a cure for cancer is slow, it is important that cancer patients support the health and strength of their bodies with good nutrition. Just like any high-tech machine, the human body needs the right kind of fuel to perform as it was intended.

Be sure to look for more blog posts by Jillian and other guest bloggers in the near future and don't forget to visit their sites.

Celiac Disease Foundation Conference 2012

2012-04-30T10:06:00.000-07:00

I had the opportunity this past weekend to attend the Celiac Disease Foundation Annual Conference and Food Show in Los Angeles.

As I study to become a Gluten Free Coach, it is my intention to learn as much as I possibly can about this disease and the potential damage that can be caused by this insidious little protein. I personally suffer from non celiac gluten intolerance and have been gluten free for 12 years since beginning my Low Carbohydrate/Paleo journey. Check out my page on gluten intolerance here. If you have any of the symptoms, you might consider testing and at the very least, trying to eliminate gluten for 30 days to see if you notice any marked improvement.

I will say that while I took a few points away, I was slightly disappointed with this conference. There were four featured speakers and I gained the most from one which happens to be a RD specializing in advising the celiac on diet and nutrition.

I was particularly disappointed with one of the speakers, Peter H. R. Green, MD.

Dr. Green is the Director of The Celiac Disease Center at Columbia University. He is a Professor of Clinical Medicine at the College of Physicians and Surgeons, Columbia University and Attending Physician at the New York-Presbyterian Hospital. He is also a Member of CDF Medical Advisory Board.

Dr. Green made what I believe to be an irresponsible statement for the innocent patient suffering intestinal damage. "Probiotics are un-necessary and even dangerous" and "Just go to Costco and pick up a cheap multi-vitamin".

As a Nutrition Educator, I have personal experience with both sides of the coin. Dr. Green made the reference to "lack of clinical data of the efficacy of probiotics in celiac disease". Interestingly enough, the first speaker, Stefano Guandalini, MD spoke of the potential relationship between reduced microbes and celiac disease being a potential cause. Our increase in C-Sections and lack of breast feeding could be one of the factors but more evidence is still needed. Now this made me feel like Dr. Green is disconnected from the ever important steps it takes to repair the gut and gain improved health considering "Celiacs have a higher mortality rate" as quoted by the good Dr. Talking out both sides of his mouth perhaps?

While so many gluten intolerant and celiacs are suffering without diagnosis by Gastroenterologists, one would think that this particular Dr. would be well versed in the healing of the villi that is damaged by the gluten protein considering his position. I would like to know if Dr. Green has spent any time advising on diet and repair of gut permeability?

The second speaker that I truly appreciated was RD, Shelley Case. A registered dietitian, Shelley Case is a leading international expert on celiac disease and the gluten-free diet. She is a member of the Medical Advisory Boards of the Celiac Disease Foundation, Gluten Intolerance Group and Canadian Celiac Association, as well as the Scientific Advisory Board of the Grain Foods Foundation.

We had the opportunity to ask questions of the speakers and mine of course was devoted to Dr. Greens statement. I appreciated the fact that Ms. Case so eloquently pointed out that Physicians are usually clinical data driven and stated: "I have and do use quality probiotic and supplement treatment with my clients with great success." That question and statement received the only ovation of the entire day. Shelley Case has published what I think one of the most complete guides to living with Celiac you will find. Gluten-Free Diet: A Comprehensive Resource Guide- Expanded and Revised Edition

Again, I have personally witnessed the efficacy of quality probiotics and quality whole food supplementation on celiac/gluten intolerance clients as well, I have watched celiacs suffer a couple of years post diagnosis with no gut treatment. This, referred to as continued TTA (Tissue Transglutaminase Antibody) elevation. This, one of the markers of inflammation in the gut.

Never mentioned during this entire conference, the ensuing damage of phytates, lectins and sapponins contained within all grains and legumes nor the cross reactionary potential of these toxins to maintain inflammatory responses in the gut. To top it off, phytates bind to minerals and in the already deficient individual, this can cause further mineral depletion. My point? A Paleo diet along with a gut healing protocol will elevate the health of the Celiac.

I thought to myself, "If only Prof. Loren Cordain, Robb Wolf or Nora Gedgaudas had been there, I know my time spent would have garnered more information than I would even known what to do with."

Consistently, in modern medicine, we look for cures to what seems to affect an increasing number of people. As Dr. William Davis points out in his book Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health, our modern wheat supply has changed so much we barely recognize many of the proteins. Mentioned at this conference was the possibility of a vaccine.

Really???

So rather than stand up against big food processing, we manipulate? We allow big food to force us to change the evolutionary biology of the human body? I refuse to believe that this is a solution for long term health and fear this only panders to our addictions and the profit of the food processing industry.

Speaking of the food processing industry. Let's just say that all of the big guys are sponsoring this event. I was hard pressed to find real food options at this event. Fortunately, the breakfast supplied had fresh fruit and hard boiled eggs. Now I'm pretty picky about the food I will put into my body and I knew that some of the cleaner natural food producers were going to be there. I'm a grain free girl but not all of my clients are so it is important to me to know the options that I can safely recommend to my grain consuming celiac/gluten intolerant friends. I did taste test a few things and as I expected, left with a stomach ache.

In my opinion as well as many of my colleagues, we are trading one problem for another. High carb food for high carb food. The president of the CDF clearly stated "We need food so be sure to support our sponsors". Sorry folks, that is not food these processors are providing you. As a celiac with damaged villi, or gluten intolerant sufferer with IBS, you need nutrient from real whole foods to assist in healing that gut and reducing your mortality rate (as stated by one of the speakers).

I located one vendor that not only tickled my taste buds but really caught my attention with advertising at their booth "Low Carb". This was a local restaurant in Los Angeles called Chili Addiction. One taste and I was addicted!. Owners Johnny and Rick won my loyalty with their knowledge of good food, Paleo, Low Carb and quality. More about this establishment in my next blog post because they have mail order! Let's just say they use Prime Rib cut in their chili and burgers and one of the ingredients in my favorite chili is rosemary.

All in all I enjoyed my time at this conference and while there is still a great deal of work to be done with education of the benefit of whole, real foods and overall health, word is spreading and the needs of this very special group are becoming increasingly met.

After the conference, my husband made an excellent observation. He stated "There is a vast difference between the physical health of the attendees at this conference as opposed to the attendees at the Ancestral Health Symposium." I have to agree with him. Imagine if every celiac adapted the Paleo/Primal/Low Carb Lifestyle. Their health would soar and as a result, their physical appearance would be greatly improved. Our physical appearance is so frequently influenced by our inner health.

Raw Liver Smoothie

2012-04-20T13:24:00.001-07:00

In my quest for optimal health, I have realized through my study of whole foods that offal meats were an integral part of our evolutionary history. Previously, generations consumed the whole animal or as we say "Snout to Tail" and this includes offal meats. This brings new light to the saying "waste not want not". Never in history have we been so wasteful as we are today and consequently, more ill than ever before.

I speak to so many who have horrid thoughts of being forced to eat liver in their childhood. Fortunately or unfortunately for me, my Mother never liked liver so it wasn't a chosen cuisine in our household. Consequently, it was never something I served my own children and yes, I have regret for that.

Due to the nutrient profile of liver, I thought it important to begin consuming it in some form. I first began with a saute of a little chicken liver from one of my birds I was planning to put on the rotisserie. This was a difficult meal for me to get down. Rubbery, rich in a flavor I didn't care for, I just did not see myself forcing this. People have asked "why force something you don't like?" I answer, "for the potential health benefits I can obtain, I will continue to find a way"!

Body Builders have known the secret of liver for many years through the consumption of Desiccated Liver Tablets. These liver tablets are known to produce massive energy results thereby allowing the athlete to push his/her energy levels to that next level.

Desiccated Liver tablets are freeze dried, defatted bovine liver that is free of hormones and antibiotics. I have used Solgar Brand in the past and love the effect. However, since the tablets are defatted, I felt like I wasn't gaining the benefit of the fat soluble vitamins, most particularly Pre-formed Vitamin A which is different from Beta Carotene. Unfortunately, Beta Carotene does not efficiently convert to the pre-formed Vitamin A and newer research has shown that the absorption of provitamin-A (carotenoids)which we find in our yellow/orange produce is only half as much as previously thought.

Why am I so interested in Pre-Formed Vitamin A? let me count the ways!:

Healthy Vision
Healthy Bone Growth & Regeneration
Healthy Reproduction
Cell Division, and Cell Differentiation (in which a cell becomes part of the brain, muscle, lungs, blood, or other specialized tissue.)
Immune System Regulation, which helps prevent or fight off infections by making white blood cells that destroy harmful bacteria and viruses including cancers.
Vitamin A also may help lymphocytes (a type of white blood cell) fight infections more effectively.
Vitamin A promotes healthy surface linings of the eyes and the respiratory, urinary, and intestinal tracts. When those linings break down, it becomes easier for bacteria to enter the body and cause infection. Vitamin A also helps the skin and mucous membranes function as a barrier to bacteria and viruses.

Vitamin A in foods that come from animals is well absorbed and used efficiently by the body. Sadly, the majority of the general public relies on fortified foods for this valuable nutrient.

Liver is rich in Arachadonic Acid and DHA as well as Lipoic Acid not to mention the many vitamins & minerals:

Calcium
Phosphorus
Magnesium
Potassium
Iron
Zinc
Copper
Vitamin A
Vitamin D
Vitamin E
Vitamin C
Thiamin
Riboflavin
Niacin
Pantothenic Acid
Vitamin B6
Folic Acid
Biotin
Vitamin B12

No wonder animal liver is recommended as one of baby's first foods! After the hunt, indigenous people cut out the liver and immediately shared it among the tribe as a sacred practice. High in Vitamin C, the Inuit avoided scurvy with the consumption of raw livers.

Liver is our absolute best iron source and I have had a great deal of success raising iron levels of anemic women with desiccated liver tablets. Many have reported an increase in energy in a matter of 2 short days. If you've ever suffered anemic low energy, you know what I'm talking about.

Interestingly enough, Beef Liver has twice the amount of Vitamin A as Chicken Liver so this is the form I have chosen to use.
As I mentioned above, I have tried cooked chicken liver and just can't stomach the long process of chewing this food no matter how I cook it.

I then began blending it with a little coconut milk and that nearly came back the same way it went down. The combination was utterly repulsive and if you've ever forced something for a period of time, you know the gag reflex just becomes stronger each time.

I then decided to freeze it and chunk it up in small pieces and swallow these like supplements as you see in the photo. However that started to become as difficult as the coconut liver blend so I thought "one more try" and have now transitioned to the most tolerable way possible for me personally. Once I blend my morning smoothie, I take approximately 6oz. of my smoothie and blend with it 4 tbs. of frozen,raw beef liver and just "chug it". It's easy, there is very little after taste and the energy surge I feel from this lasts the entire day. Yes, I am actually noticing the biggest difference ever of any food I have ever incorporated into my diet.

My husband on the other hand finds the frozen chunk supplementation process his best delivery and cannot stomach blending it. We are all different! Find what works for you. Be sure though to freeze your liver for 14 days prior to consumption to kill any pathogens that might be present and always choose organic and preferably, grass fed.

It's an interesting point but when I added frozen peaches to my smoothie, the taste of the liver was even more neutralized than with frozen berries alone. You can find my smoothie recipe here. Do be careful with the sugar content though because if your weight loss journey is new, you suffer insulin resistance or other metabolic disorders, that higher glycemic fruit might not be the superior choice for you.

Jack Lalane reportedly took desiccated liver tablets during his workouts and really ramped them up prior to a competition.

There really is no more a sacred food than that of liver. I encourage you to try it and see what I mean by the surge in energy. It's an amazing feeling really.

I'll let you know when I become brave enough to figure out how to get heart in my diet for that surge of natural CoEnzyme Q10 or "Ubiquinol".

I'll close for now because I think my liver smoothie just kicked in so I'm going to take advantage of the extra energy on this unusually warm April afternoon!

Will Red Meat Kill Us?

2012-03-15T11:36:00.000-07:00

If you've listened to the news, opened a newspaper or have participated in social media, I have no doubt that yet once again, you've been led to believe that your red meat consumption will kill you.

I have been practicing a lower carbohydrate omnivorous diet for 12 years now and working very hard to study the latest research for not only myself but my family as well.

I have quite a few people who count on me for accurate advice as related to current science and trends in dietary choices.

It's frustrating when these studies come out and even more frustrating that they're referred to as "studies" and "science". There is no science in a self reporting correlative study.

I'm no scientist and readily admit that I'm just a former fat girl who lost some weight and reversed a few health related ailments through a lower carb, grain free, whole foods lifestyle so I turn to the "science heads" and "dietary smarties" for guidance on determining the factors that truly make up the factors in these findings.

One of my favorite writers is a humble soul by the name of Denise Minger who has bit by bit, analyzed The China Study by T. Colin Campbell. Now Denise is a former raw vegan who has recently analyzed her own diet due to poor health and has figured out the appropriate diet for her biochemical individuality. Denise contributed her thoughts on Mark Sisson's site, Marks Daily Apple and as usual with humor and intelligence, two qualities that draw me to this chickie.

Zoe Harcombe, another intelligent female whom at the top of her website exclaims "Because everything you know about obesity is wrong"

Zoë discovered that there are three medical conditions that cause insatiable food cravings. She also experienced all three first hand. And so her first book came about the answer to the million dollar question,
The Obesity Epidemic: What Caused It? How Can We Stop It?

Why Do You Overeat?: When All You Want Is to Be Slim was published in 2004 and it continues to change the lives of people who read it. In light of her more than 2 decades of study and research, Zoe has so eloquently interpreted what the data really states.

Of course if you've followed me for any period of time, you know that one of the most influental people in my life has been Robb Wolf. Robb, a biochemist has a personal story of his own health recovering from a grain dominant vegan diet in his book The Paleo Solution: The Original Human Diet. Robb contributes his thoughts in what he calls "The Meatpocalypse". Now I know Robb would giggle if he read this but I do believe he's the smartest person I know. That might not be saying much about my little world, but I think many other smart folks out there would agree with this. He is a self proclaimed geek and one with a great deal of humor. Never is there a podcast or writing where Robb doesn't make me laugh out loud. My dark sense of humor perhaps?

Another professional I follow is a Bay Area local by the name of Chris Kresser. Chris has a practice in Berkeley, California and is the creator of The Healthy Baby Code, a program that encourages and increases fertility through a Whole Foods lifestyle. Not only does Chris have a successful practice and a blog but he also provides a most valuable podcast that I love to listen to. Chris has taken the study out of Harvard and contributed his professional thoughts and opinion on this matter here.

And finally, from Coach Charles Poliquin's site. Hailed as one of the world's premier strength coaches, Coach Poliquin has successfully trained professional athletes and Olympians worldwide. His training methods and nutritional philosophies quickly became highly sought after in the industry and it became our goal to improve the level of sports performance throughout the world by developing a higher quality strength coach:

"Until the day I see a single randomized, clinical study showing that a diet of grass-fed meat and a ton of vegetables produces a single percentage point increase in early death, heart disease, cancer or diabetes, I’m sticking to the same diet that I’ve been on for over a decade: grass-fed meat, wild salmon, tons of vegetables, berries, nuts, full-fat yogurt and as little sugar and grains as I can manage to live without. That’s kept me healthy, energetic and without a single serious medical condition for 60-something years. I realize that’s not much of a scientific experiment—but then again, neither was the study from Harvard."

We can find many more who have written about this but I do believe that the above references should satisfy you as you pull that grass fed ground beef out of the freezer. Rest assured knowing that red meat is used therapeutically to assist an ill person back into the circle of good health due to the vitamins and minerals present. Take into consideration, in a 2.6 million year human history, we evolved on ruminants. It was not until we over hunted Bison that we began eating grains and from there, disease began. The Masai of Tankanika, a herding population have shown no degenerative disease subsiding on red meat and the blood of their herds.

But we've known for more than 50 years the truth about our consumption of real, nutrient dense food from pioneer Weston A. Price. Remove the equation of refined foods and vegetable oils and ones health improves exponentially.

As my friend Sean Croxton has said so many times;

Old Foods Do Not Cause New Diseases

Sugar Free Beverage Option

2012-02-18T16:38:00.000-08:00

One of the most common questions I get is "what do you drink besides water"? Generally, I answer with "Tea or Coffee".

Yes, I drink coffee and while I have thought about eliminating it for optimum health, I have since realized that I don't depend on it for energy and the research seems pretty solid on the anti-oxdidant value of a good organic bean.

I am so often amazed at our affinity for carbonated beverages most specifically, soda pop. I drank my fair share of soda and readily admit that Pepsi was my absolute favorite. Quite honestly, other than a small taste sampling of Zevia, I haven't had a soda in at least 10 years. When I began my journey 12 years ago, I drank a few diet sodas here and there. Fortunately though, I have never been able to acquire a taste for the artificial sweeteners. That "after taste" always prevented me from truly enjoying the taste of it so my options were then reduced to water and tea.

Carbonated water always tasted far too bland so I never chose that option either.

My daughters came up with a nice lower carbohydrate option. Now this isn't a beverage you want to consume much of if you're in a weight loss mode so proceed with caution. The ingredients are very clean and when you utilize pure cranberry at about 2g of carbs per oz., the antioxidants are incredibly high.

From cranberryjuice.com:

Rich in phytochemicals – You probably heard the term on TV, but what does it do exactly? Phytochemicals do a lot of good stuff for the body. Cranberry juice is a good source of polyphenol antioxidants and phytochemicals, both of which are possible deterrents against cancer and disorders of the cardiovascular and immune systems. That's a lot of benefits coming from a small fruit.
Prevents urinary tract infection – Cranberry's anti-adhesion properties—or the proanthocyanidins minerals found in the fruit—help rinse the body of urinary tract infections caused by E. coli bacteria.
Reduces dental plaque – Unless you're drinking sweetened cranberry juice, this beverage has nothing but good news for the teeth and gums. Experts say cranberry juice inhibit the growth of mouth bacteria that causes plaque. So drink up. A healthy dose of cranberry juice ensures your teeth are fresh and clean all the time.
Prevents formation of kidney stones – This is still under active medical research, but the presence of quinic acid have experts saying it is possible for cranberry juice to help prevent the development of kidney stones. It makes sense since cranberry rid the body of wastes and bacteria—anything that doesn't belong there.

1 oz. Pure Cranberry (I use Lakewood brand)
1 oz. Fresh Lemon Juice
Fill with ice
Pour plain sparkling water over top
A few drops of stevia to taste

12 Years Ago Today!

2012-02-07T10:11:00.000-08:00

Today I celebrate one of the most important days of my life. Other than the birth of my children and the day I married my soul mate, today signifies a monumental celebration.

I celebrate 12 years of turning a diet into a lifestyle.

If you haven't read my story, check it out so you understand how significant it is for me. While the layers have peeled from my body like an onion, I have made some awesome self discoveries along the way. I am frequently amazed at the person I am now and the amount of strength I have over the food. It no longer rules me and I have figured out why.

During my dieting and subsequent self discovery I have learned the following:

I was fat deprived therefore fatty acid deficient which affected my learning and behavior.
When I am properly nourished, I have no cravings or desire to eat the refined foods that are so abundant in today's world.
When I am properly nourished, I think more clearly, have more motivation and less erratic behavior as an ADHD person. Being fed does not mean being nourished. We can be overfed and under nourished, hence cravings.
When my digestion is working properly, my whole being is at peace. GERD, constipation, frequent illness and headaches no longer exist.
My blood sugar is now stable therefore my moods are also stabilized. Previously, when my blood sugar dropped, I would become agitated and impatient.
I can eat to nourish my body and not feel deprived. I found that the food I craved most was higher fat which I was deprived of on a low fat plan. The more I reduced my fat intake, I found the cravings to be more and more severe. Now, I can eat flavorful full fat foods and obtain more nutrient in less food. Though if I over eat the foods included in my dietary plan, I don't gain an ounce. What a concept!
The taste buds can be trained to enjoy and explore new foods that reach beyond our comfort zones and everything is better with butter!
I am not unique. So many of us suffer the same cravings, fears and even physical and emotional symptoms of poor dietary advice of the last 50+ years and it's not from lack of trying rather the canned low fat advice.

As a food addict, every celebration was a fix for me. I am now the person that everyone passes with the "Don't bother she doesn't eat it" rather than being the person who tries to eat as much as they possibly can without being noticed.

I have been a dieter my whole life so to reach this monumental celebration for me is one of the biggest achievements of my life. I don't have to be stronger than the food. Let the food do the magical work of nourishing rather than feeding and the rest really does fall into place.

12 years and it's been a great journey! Thank you for sharing it with me.

Trending Health in 2012

2012-01-01T17:24:00.000-08:00

As we bid farewell to 2011, we say hello to 2012. I have a feeling this will be a big year in health.

Maybe I'm just optimistic, or just maybe I see a real trend toward health advocacy utilizing nutrition.

While some consider me a bit obsessive about nutrition, I would prefer to call it a passion and desire to share the knowledge I have garnered over the years.

I've figured a lot of things out personally and find that not only was I not unique, neither are most of my clients and website followers.

We have all suffered some form of metabolic derangement with subsequent side effects. Whether it be low HDL cholesterol, high triglycerides, elevated blood sugars, headache, obesity, joint pain, etc, the trend toward nutrition as a viable choice has profound effect on reversal of these symptoms. Yes, I said reversal and not stifled with medications.

Those of us who attend the symposiums, seminars and conferences are working diligently to bring that information back to you, the consumer.

Why isn't your Dr. doing this? The answer is quite simple.

Our pharmaceutical companies are sponsoring and educating the physicians. This education does not include prevention and cure rather the education is on drugs and symptomatic relief.

Make no mistake, symptomatic relief does not mean a normalization or reversal of metabolic syndrome. That must be achieved through diet.

A traditional diet no matter what you choose should be your best first approach in normalizing bodily function. This will allow the body proper healing and regeneration potentially avoiding heart disease, stroke, cancer and the ever prevalent, auto-immune diseases.

Back to my optimism though......I am optimistic about the changes I think we will see because I belong to a huge network of practitioners and advocates and our goals and intentions are the same. SPREAD THE WORD!! With the ability to reach the masses with our social networking habits, we have the potential to change the world!

While I don't believe Dr. Oz to be our best source of nutrition information, I think his trend toward holistic advice is becoming quite popular and well received by his audience. I watch Oz so that I can stay current with the trends and I've been impressed with some of the segments, specifically those with game style visual aids.

I don't know about you but I have a very large medical deductible and if I had to purchase a prescription drug, it would be an out of pocket cost for me. If I were to be prescribed a drug, it might cost me more than $50-$100 monthly. I much prefer to put that money toward high quality food especially if that drug is a cholesterol lowering drug. These, the most prescribed useless drug on the market.

If you are on prescription medications for metabolic derangement, consider changing your diet. You will benefit in a myriad of ways. If only for the sake of your over burdened liver, I beg you to consider your choice of medication rather than dietary change.

Make 2012 your "year of health" and watch your energy soar. Give your vessel the raw materials to heal, repair and regenerate and when you begin to see noticeable changes, pay it forward by sharing your wealth of nutrition knowledge.

One of my "go to" spice choices

2011-12-12T13:16:00.000-08:00

I believe every kitchen should have an "easy go to spice".

I find most are pretty consistent with their tastes and spice choices. Some might even consider themselves a bit "stuck in a rut" and practicing the same cooking methods used by previous generations.

It's what we know right?

Some are garlic heavy, some enjoy the Italian seasoning blends and others are heavy hitters with the Lawry's seasoning salt.

Since practicing my Lower Carbohydrate/Primal diet, I have focused on not only taste of the foods I'm consuming but making sure the majority of my consumption benefits my body in some little way.

We have foregone the irradiated, GMO, Preservative, Bromide laden spices for organic natural choices in our home.

There are many healthful benefits to so many spices and seasonings that are delivered in their organic natural state. The natural organic spices also taste so much better. They should "burst" with flavor. Spices and herbs can provide us with anti-fungal, anti-oxidant benefits. These benefits contribute to healthy bacteria levels, anti-inflammatory activity and assist in preventing cancer.

I recently stumbled on this organic all-purpose vegetable seasoning from Aromatica Organics. It is 100% Natural, Organic, No Bromides, Non Irradiated and Non GMO. It has such a lovely flavor when added to soups, salads, steamed vegetables, cottage cheese and I have even used it to flavor a butter baste I made for a roasted chicken.

With just a hint of salt, this beautiful everyday seasoning contains 20 different spices and herbs. Some of these spices include garlic, onion, bell pepper, tomato, orange and lemon peel.

I have been sprinkling this seasoning in my bone broth and sipping it each evening with my dinner. Don't forget about the therapeutic benefits of bone broth. It's your superior calcium source with beneficial amino acids and other nutrients for healthy bones, connective tissue and a healthy gut lining.

I found this lovely spice at Costco Wholesale. If your big box store doesn't carry some organics, be sure to fill out your customer suggestion card.

Enhancing the taste of the food and by default finding benefit to your health is a double bonus!

Post Thanksgiving "Clean Up"

2011-11-25T15:30:00.001-08:00

I hope all of you in the U.S. had a wonderful Thanksgiving holiday. Now that the day is over, we slide right into the Christmas holiday full force. How will you handle this next month?

You are going to be stressed, busy and if you're not sleeping, the carb monster will rear its ugly head and take total control of you.

The average person has the ability to gain a solid 10lbs. between Thanksgiving and Christmas.

Wouldn't it feel great to be a loser during this next month? Hey, being a loser in this sense of the word is a great thing!

Now is the time to make some choices for your post Thanksgiving "clean up". You can finish your left overs this weekend and plan to start fresh on your healthy eating plan first thing on Monday. This is going to require some planning and diligence on your part. Pull from the very core for strength and resolve. If you've just begun your healthy diet plan, this will be especially difficult for you.

If you're an experienced champ, you have probably already jumped right back into action with breakfast today. Congratulations!

It's a good feeling to be in the "hop back on with the very next meal" club. You are setting yourself up for lifetime success!

If you've got leftovers, here is some advice for you. Take note of how you feel at this very moment. Are you feeling lean and energized or do you feel tired and bloated? If it is the latter, let this be your very first sign that a carb heavy meal is not the optimal choice for day to day eating. If you're new to this site or any plan, you've experienced that elation of the dehydrating effect of carbohydrate restriction. After that large carb heavy meal, it takes you back to those old days of carelessly stuffing ourselves with highly insulinogenic disease causing foods. As Jeff Foxworthy might say "Here's your sign". Your sign is the bloat and lethargy and not only is it a sign, but a valuable lesson in foods that heal and foods that kill. I'm sure that's a book but haven't the author's name at the tip of my tongue.

If the left overs are abundant, you might freeze them for other family members who are not following the same plan. Donate them to a neighbor who might not have enjoyed the pleasure of Thanksgiving dinner, let the family eat them up while you get back on your plan taking advantage of focusing on yourself for a few days. (This is the time to treat yourself to a nice filet or your favorite food that others don't particularly care for)

If there is a small amount left that you find yourself returning to the refrigerator for time and again, just throw it out. I say this of course with great compassion for those who might be suffering monetarily.

L-Glutamine, an amino acid can work wonders if you're experiencing cravings. 1000-1500 mg. 3x a day can keep the craving monster at bay. If you're really suffering, open a capsule under the tongue for and in about 3 minutes, your craving will disappear.

Get that turkey carcass into a pot and get your soup going! Remember, there is a fabulous bone broth recipe on the website for you to refer to. Grab your celery, onions and carrots as well as your favorite spices and start simmering!

You can jump right back on plan with the very next meal and my goal is to help you achieve that sometimes difficult task.

Never in history have we had access to such an abundance of food as we do today. I'm not even sure there's a pause between Halloween and Christmas and the junk food diving we do is perfectly acceptable.

We act like hummingbirds in need of that constant draw of sugar water to maintain our energy levels from an over stressed, under nourished world we live in today. Don't be that carbohydrate dependent person because it only guarantees "dis-ease".

No matter your "clean up" choice, don't allow it to manifest through the Christmas Holiday or you begin again in 2012 with that same old resolution we've all faced year after year and a mountain of guilt that can be paralyzing and self destructive.

The perfect diet to gain control of those cravings would be the Restricted Phase I plan.

Sea Vegetables-Fear no More!

2011-10-18T20:36:00.000-07:00

A SUPER FOOD

Since ancient times, sea vegetables have been appreciated as one of nature’s most valuable food sources by coastal peoples from around the globe. Although their taste is distinctive and an acquired one for many palates, sea vegetables are incredibly versatile and may be added to just about any dish.

Soaking before cooking: Remember that dried seaweeds will expand considerably upon soaking. Save the soaking water, strain it, and use for soup broth and vegetable stock for a mineral infusion.

Storage: Dried seaweeds, if stored in a cool, dry place, will keep for several years in an airtight container. If the seaweed does become damp, simply dry briefly in a low oven.

HEALTH BENEFITS
Although they are part of the plant kingdom, sea vegetables are a complete protein source and one of nature’s richest sources of vegetable protein (up to 38%) and vitamin B12.

Ounce for ounce sea vegetables are higher in vitamins and minerals than any other food group. They are particularly high in vitamins A, C, E, B1, B2, B6, and B12. Seaweed also contains a substance (ergesterol) that converts to vitamin D in the body. (This doesn't always convert to cholecalciferol so supplementation is still advised) In addition to key nutrients, seaweeds provide us with carotene, chlorophyll, enzymes, and fiber.

Seaweed’s saltiness comes from a combination of sodium, potassium, calcium, phosphorus, magnesium, iron, and a myriad of trace minerals found in the ocean.

Because their chemical make-up is so similar to human blood, sea vegetables have a balancing, alkalizing effect on the blood.

Sea vegetables are known for their ability to reduce cholesterol, remove metallic and radioactive elements from the body, and to prevent goiter. Seaweed also has antibiotic properties that have shown to be effective against penicillin resistant bacteria.

Some popular sea veggie sources that most of us have access to include:

Kombu
(Sea Cabbage) The most commonly used seaweed, kombu is particularly good as a mineral boost for bone broth.. Add a 4-6 inch strip to soups, stews, beans, or brown rice as they cook. When cooking time is short, soak kombu for 20 minutes first. Once cooked, cut up and return to the dish. Kombu contains glutamic acid, a natural flavor enhancer. Like kelp, kombu has the ability to soften other foods that are cooked with it.

Health Benefits: Kombu contains enzymes that help to break down the raffinose sugars in beans (the cause of excessive gas and bloating), increasing digestability. Kombu also acts as an antidote to excess sodium consumption and it is known to reduce blood cholesterol and hypertension. Kombu is high in iodine, potassium and calcium, as well as vitamins A and C.

Nori
(Sea Lettuce, Green Laver) Nori has a mild, nutty, salty-sweet taste. Best when roasted before using (pre-toasted nori is sold as “sushi nori”), wild nori is excellent crumbled into soups, salads and stews. Nori is also great as a table condiment either alone or with ginger. Nori, when sold in paper thin flat sheets, is used for wrapping sushi rolls or for cutting into strips to use in soup. Sea lettuce, “green nori” that resembles lettuce, is excellent in soups, salads, and in rice and noodle dishes.

Health Benefits: Nori is 28% protein, more than sunflower seeds, lentils or wheat germ without the potentially gut damaging lectins. It is also an excellent source of calcium, iron, manganese, fluoride, copper, and zinc. Of the sea vegetables, nori is one of the highest in vitamins B1, B2, B3, B6, B12 as well as vitamins A, C and E.

Wakame
A traditional addition to miso soup, this sweet-flavored and tender sea vegetable may be softened in water for only about 5-10 minutes before slivering into a green salad. Add a touch of Rice Vinegar and eat with your favorite sushi. Wakame goes well with land vegetables, especially cooked greens. It is particularly delicious when sauteed with onions. Lightly bake and crumble wakame for a mineral-rich condiment for side dishes. I always order a nice Wakame salad while enjoying sashimi tuna to assist in clearing any heavy metals that might be delivered with my sashimi.

Health Benefits: Wakame has many of the same nutritional benefits of its close relative, kombu. It is especially rich in calcium and contains high levels of B and C.

Sources:
Whole Foods Companion by
Dianne Onstad, Cooking with Sea Vegetables
by Peter and Montse Bradford and Maine Coast
Sea Vegetables Recipes.

Dr. William Davis' "Wheat-loss Diet"

2011-10-17T19:55:00.000-07:00

Have you been working on a weight loss project? Perhaps a low fat diet, eating whole heart healthy grains? There is a great deal of evidence that this heavily promoted food group is not only making us fatter but creating a lot of illness as well. This highly inflammatory little grain we call wheat is implicated in a whole host of ailments.

When I lecture, I call this the "Wheat Bomb". No one can believe that their high fiber, whole wheat cereal, bread, crackers and pastas are making them sick.....until they begin to remove them. Instantly, the waist begins to shrink, the joints are more flexible and less painful and an alert person begins to shine through.

Reacting with the opiat receptors in the gut, wheat is also highly addictive. This legal drug is grabbing us, giving us our high only to let us down with withdrawal and the need for more. You don't have to meet anyone behind a warehouse to get this legal drug either. No ID is required, no proof of the ability to consume, any child can walk right into a grocery store and grab a loaf for just pennies. It's affordable, and it's widely available and it has you "hooked". I know this sounds like a seedy description and I joke but this highly modified grass is wreaking so much havoc I frequently wonder who could have kept their colon or sadly, their life.

Wheat has a Glycemic Index of more than 70 and believe it or not, table sugar has a GI of about 50. Yes, a Snickers bar is healthier than a whole wheat piece of toast.

If you've been suffering from bloat, inflammation, elevated blood pressure, constipation, migraine headaches, a tourette style tick like I did, visceral fat, lethargy, and so much more, cut the wheat out of your diet. You'll feel so much better and you'll drop weight almost instantly on this "Wheat Loss Diet".

The following video is of Dr. William Davis, Cardiologist and Author of Wheat Belly. Every person should read this book because we are all affected. We must never forget, the obesity epidemic has hit 2/3 of us, and this number is growing by leaps and bounds. Save your heart, save your life and pass the word that wheat is the new tobacco.

Dr. William Daviss Wheat-loss Diet

Can Chocolate Reduce Cardiovascular Disease?

2011-09-19T17:17:00.000-07:00

Recent studies (both experimental and observational) have suggested that chocolate consumption has a positive influence on human health, with antioxidant, antihypertensive, anti-inflammatory, anti-atherogenic, and anti-thrombotic effects as well as influence on insulin sensitivity.

We frequently hear of the anti-oxidant benefits in the bioflavonoids of chocolate. Many are so surprised when I tell them that Cacoa (the true spelling) is a plant and as such, considered a "super food". When I lecture, I frequently talk about the power of super foods and they do not have to be sourced from a rare rain forest berry that you've never heard of much less afford. So much of our standard food supply can be considered full of "superfoods" if we just look at the nutrient profile and chocolate is at the top of this list.

Not just any chocolate will do. Much of the chocolate on the market is processed with alkali. This is a process used in Dutch Chocolates and unfortunately, it destroys most of the beneficial flavonoids. Remember, that white chocolate has no flavonoid benefit at all.

Chocolate is also good for the mood. Chocolate also has a more direct stress-reducing effect. It contains a compound called anandamide also known as the "bliss chemical" that binds to certain receptors in the brain to promote relaxation. This happens in a manner similar to the effect of some components of marijuana though the effect is much more subtle (and much more legal!). Chocolate contains enzyme inhibitors that decrease the body's ability to metabolize anandamide, thus "prolonging the high."

High in magnesium, Iron and copper, chocolate also contains lesser amounts of calcium, zinc, Vitamin A, niacin, and phosphorus.

How do you choose a quality chocolate that will be beneficial to your cardiovascular health?

1. Choose the darkest chocolate bar you can tolerate. The higher cocoa, the lower the sugar. I recommend 85-99%. This can be bitter for some so beginning at a 72% and moving up might be your best choice.
2. Choose an organic bar to avoid the pesticide residue.
3. Choose a chocolate bar that has not been processed with alkali.
4. Be kind to our global neighbors and choose "Fair Trade". Sourced from ethically traded cacao farms ensuring fair trade, responsible labor practices and sustainable farming

Your chocolate bar ingredients should be limited to; Cocoa, Cocoa Butter, Cocoa Liquor and Sugar. Of course the higher cacao content will reduce the sugar content. Remember, sugar suppresses the immune system.

A very small amount goes a long way with this beneficial super food. 1-3 squares is a sufficient amount. If you're anything like me, having chocolate in the house may not be a good idea if you are in a weight loss mode. One would think that the slightly bitter taste might detour most from over eating.

Not me, I'm a true chocoholic! This is the reason I don't have a chocolate supply. It's my Friday night movie treat. Only purchase that in which you know you have control over.

Abstract

Objective To evaluate the association of chocolate consumption with the risk of developing cardiometabolic disorders.

Design Systematic review and meta-analysis of randomised controlled trials and observational studies.

Data sources Medline, Embase, Cochrane Library, PubMed, CINAHL, IPA, Web of Science, Scopus, Pascal, reference lists of relevant studies to October 2010, and email contact with authors.

Study selection Randomised trials and cohort, case-control, and cross sectional studies carried out in human adults, in which the association between chocolate consumption and the risk of outcomes related to cardiometabolic disorders were reported.

Data extraction Data were extracted by two independent investigators, and a consensus was reached with the involvement of a third. The primary outcome was cardiometabolic disorders, including cardiovascular disease (coronary heart disease and stroke), diabetes, and metabolic syndrome. A meta-analysis assessed the risk of developing cardiometabolic disorders by comparing the highest and lowest level of chocolate consumption.

Results From 4576 references seven studies met the inclusion criteria (including 114 009 participants). None of the studies was a randomised trial, six were cohort studies, and one a cross sectional study. Large variation was observed between these seven studies for measurement of chocolate consumption, methods, and outcomes evaluated. Five of the seven studies reported a beneficial association between higher levels of chocolate consumption and the risk of cardiometabolic disorders. The highest levels of chocolate consumption were associated with a 37% reduction in cardiovascular disease (relative risk 0.63 (95% confidence interval 0.44 to 0.90)) and a 29% reduction in stroke compared with the lowest levels.

Conclusions Based on observational evidence, levels of chocolate consumption seem to be associated with a substantial reduction in the risk of cardiometabolic disorders. Further experimental studies are required to confirm a potentially beneficial effect of chocolate consumption.

Full Study:
http://www.bmj.com/content/343/bmj.d4488.full

Special Feature: Navigating Whole Foods Market

2011-09-11T16:53:00.000-07:00

I thought I would share with you the recent interview article featured on Paleo Comfort Foods and picked up by Robb Wolf. Julie and I met at the Ancestral Health Symposium in August as I addressed the crowd during a discussion on paleo eating on a budget. I would encourage you to pre-order Julie's cookbook for those mouth watering comfort foods you've been missing on your carbohydrate restricted diet. If you're not aware, I am the Healthy Eating Specialist at Whole Foods Market in my area. I assist the shopper with their nutrition needs and make recommendations based on their dietary goals and needs. It's been a real boost for me in this economy but more than anything, It has filled a need I have to share with the public, the value of a whole food diet. The picture above is of me at work handing out salad samples one of the easier duties of my job description.

Whether you are a Paleo or Low Carber, you will find a variety of recipes to work with. If you haven't read The Paleo Solution by Robb Wolf, check it out too as I know you won't be disappointed. When we can learn from each and every angle and take a few pieces from what we've learned and put them into place for our lifestyles and biochemical individuality, we truly began to expand our knowledge in a manner that was never available to us unless we spent countless hours at the library curled up with medical journals only to find ourselves in a dazed and confused state.

One of the most amazing surprises at the Ancestral Health Symposium happened during the fabulous talk given by Sarah Fragoso and Chrissy Gower (the two hot ladies who run the wildly popular Paleo Talk podcasts and seminars). Someone had asked a question about grocery shopping and affordability. A woman stood up and introduced herself (her name is Misty Humphrey) and she stated that she is the Healthy Eating Specialist at Whole Foods Market (WFM), and shared with the group gathered for Sarah and Chrissy’s talk some of the pieces of advice that she gives on her weekly WFM tours.

Realizing the need to share even more of this information with the masses, I connected with Misty to share some of her insights, tips, stories and inspiration with you all. So many times people refer to WFM as “Whole Paycheck.” Here, Misty shares with us some of her experiences and tips to make the shopping experience more economical and healthy!

Tell us a bit about yourself, your background, what it is you do for Whole Foods?
As an 85lb. weight loss maintainer, I took my “Low carbohydrate diet” to a whole new level when I attended the Bauman College of Holistic Nutrition. There, I learned the value of a whole food diet and turned my diet into not only a lifestyle but a journey I gladly share with others both in my home office as well, my position here at Whole Foods Market as the Healthy Eating Specialist. As a person who suffered ADHD, constipation, weight and other cognitive issues, I share with my clients and customers the value of transitioning from a SAD diet to that of a nutrient dense, whole foods diet. There are a few plans and challenges that are encouraged at Whole Foods but I have found that with my education and experience, my customers have great success with my advice to eliminate gluten, increase their fat and protein and decrease their carbohydrate.

What inspired you to get into this line of work?
Inspiration or obsession? I frequently tell others that I was so obsessed with how great I felt, how quickly the weight fell off and the thousands of ancedotal stories I was a witness to for the past 11 years on a variety of message boards. I was astounded with the amount of maladies disappearing as well as my own with this transition that it excited me to the point of further education. I am a Certified Holistic Nutrition Educator and am currently enrolled in Reed Davis’ Functional Diagnostic Nutrition program to further my personal practice goals.

Part of what you do is give food tours of WF and how to purchase good food for the family. Let’s pretend we’re a family, and on tour with you, and our food budget for the week is $200. What kinds of things will you make sure to point out and/or stress to us?
As I tour a family or individual through the store, I point out a variety of values. We work with many manufacturers to provide a coupon book called “The Whole Deal” where the customer can locate quite a few quality coupons not necessarily devoted to packaged and processed foods. Second, I remind all customers to review the Wednesday specials which feature a nice cross section of whole foods on sale. Our 365 brand is comparable to all major leading retailers so I always encourage customers to choose the 365 brand if no coupon or sale exists at that moment on other products. Finally, we have our Friday special where one can find a product at about 50% below retail. This sale will quite often pertain to seafood and meat. Wild Salmon, Grass Fed Ground Beef, Organic Air Chilled Chicken and of course the recent sale on prawns. So frequently, we get into the rut of serving the same dishes week after week. I encourage my customers to watch ads, be aware of the Friday special and browse the coupon book while making their choices for menu planning. Look outside the box and try something new if it’s on sale and for the lowest prices, choose local, in season products.

What purchases do you advise families against?
I’d like to begin with the gluten free lecture and store tour that I provide twice weekly. So many are attracted to the gluten free products which I am quick to remind have an equal if not higher impact on blood glucose than that of the wheat. I generally recommend they experiment with squash, zucchini and root vegetables rather than that of a low quality pasta dish. I find it’s less expensive, more filling and of course, nutrient dense. I also encourage the purchase of a quality water canteen for children and the school lunch as opposed to high sugar fruit juices.

What do you find to be the biggest challenge in educating families?
I find the biggest challenge to be the resistance in home preparation of whole foods. Overcoming time objections with a busy family is difficult but I might make recommendations such as packing the picnic for a soccer game, enjoying a variety of easy to grab finger foods and of course taking one day off per month to pre-cook some animal proteins to quickly put together family meals, and we must never forget about the slow cooker. I will frequently remind the “cook of the home” that an investment of time in the human frame now will save time from illness later.

If you could name one (or two) best “bang for your buck” meat/veg/fish/nuts/staples at Whole Foods Market, what would you say?
Wild Alaskan Salmon while in season is frequently on sale for $9.99 lb., our 365 brand Extra Virgin Olive Oil is $5.99 for a one liter bottle and a bunch of Kale is $1.99. I challenge anyone to find these values at their local Safeway.

No doubt you’ve met a lot of individuals and families in your work and seen some amazing changes. Are there any particular moments or experiences with customers that most resonate with you?
I have two very special stories for you:
Barbara is a 67 year old diabetic and breast cancer survivor. Barbara has been a diagnosed type 2 diabetic for 20 years. She came in to my class room one day and during our appointment she mentioned that she had been using Dr. Barnard’s vegan diabetic plan and was finding that she was utilizing a great deal of insulin which consequently was making her sleepy and ill. I recommended she try a lower carbohydrate approach. After 3 days Barbara’s blood sugars were dropping but when she entered my office she exclaimed “My Dr. doesn’t like your diet, I’m going back to Barnard’s program”. I said “I know and I’m not surprised. Barbara, you must do what makes you feel comfortable but understand you have a glucose metabolism imbalance”. I knew at that point that Barbara’s decision was made out of fear for her cancer but 4 days later, Barbara is in my office again and almost in tears because she had once again lost control of her blood sugar and with the previous information I had shared with her regarding glucose metabolism and cancer, she was scared to death. In this short period of time Barbara had felt such dramatic differences that her trust in me escalated. From over 200ml on her glucose readings now down to 120ml and dropping, Barbara wrote on her customer comment card and is not hesitant to announce in every group class “Misty has literally saved my life”. Barbara happens to be a senior citizen who has a $200 shopping budget and with some hints and tips, she is able to shop at Whole Foods primarily.

Tina brought her 8 year old son Zach in to see me after we met at an event where I was representing Whole Foods and the Wellness Center. Tina was desperately defending her son in school with his teachers because his ADHD was so extreme. Keep in mind this child is enrolled in a special education school so you can imagine her frustration. I gave Tina some information that I had studied regarding food and ADHD including gluten, food dye elimination and reduction to elimination of sugar. 2 weeks later Tina entered my office with tears in her eyes. Zach brought home his first progress report showing “All Stars” on every level. “Misty, he’s a different child” exclaimed Tina and with this information, Tina’s entire family has not only eliminated gluten but endured testing as well and have all proven to be gluten intolerant. That day, Tina and I cried together because not only was I so sympathetic to Tina’s case, I wished I had this information when both of my children and myself suffered ADHD.

Anything else you’d like to share?
I would like to share that when I began this job, there was no information on the floor regarding a Paleo lifestyle. Currently, we are carrying Loren Cordain’s books and are working to expand on this. I have a lot of customers who are finding themselves leaner, healthier and of course happier than they’ve ever been. When I first began here almost 8 months ago, my meat dept. was skeptical. I am happy to report, their sales have increased and we have a mutually beneficial relationship. Of course when there’s a great sale, they come to me and ask “how many pounds?” now. I have also teamed up with a local boot camp and am excited to announce our 100lb. challenge sponsored by Live Fit Boot Camp and Whole Foods Market. In one year, with a collaborative effort, we will transform 10 Men and 10 Women in a kind and paleo manner.

We applaud Misty and the work she is doing to really make a difference out there for so many, and for sharing some great tips for all of us! Thank you, Misty, for what you are doing and sharing your “insider’s tips” and inspirational stories with us!