Wednesday, August 19, 2015
Many people have requested the recipes featured in the segment about The Hormone Reset Diet. Here they are! Enjoy!
DR. SARA'S HORMONE RESET BROWNIES:
2 medium sweet potatoes
2 large eggs
1/2 c. organic, hardwood-derived xylitol
1/2 c. coconut sugar
1/2 c. avocado oil
1-2 TBSP. sorghum flour
1 TBSP. baking powder
1 c. unsweetened pure cacao powder
For the icing:
2 dark chocolate bars, 85% pure cacao or higher
1/4 c. organic, hardwood-derived xylitol (adjust to taste)
1. Preheat the oven to 350 degrees F.
2. Bring 6 cups water to a boil in a large pot.
3. Peel the sweet potatoes, and cut each into several large pieces. Add them to the boiling water, and cook until tender, approximately 30 minutes.
4. Strain the potatoes, and mash them with a fork in a large bowl.
5. Stir in the eggs, xylitol, coconut sugar, avocado oil, sorghum flour, baking powder and cacao powder.
6. Pour batter into a greased 8x8-inch baking dish, and bake for 20 to 25 minutes.
7. Meanwhile, melt the chocolate bars in a microwave or double boiler. Stir the xylitol into the melted chocolate.
8. When the brownies are done, remove them from the oven, and pour the melted chocolate over the top to form a thin, even layer.
9. Allow the brownies to cool before serving.
DR. SARA'S HORMONE RESET CRAB CAKES
1 small shallot
1 clove fresh garlic
1/2 pound fresh crabmeat, fully cooked (or canned wild pink salmon)
1/2 tsp. rosemary salt
1 tsp. dried parsley
1/2 tsp. paprika
1/2 tsp. garlic powder
1/2 tsp. black pepper
3-4 TBSP. ghee or coconut oil
1. Pulse the radishes, shallot, and garlic in a food processor until finely minced.
2. Beat the eggs in a large mixing bowl, and add the minced radishes, shallot and garlic.
3. Mix in the crabmeat and all the spices.
4. Heat the ghee or coconut oil over medium heat in a large frying pan.
5. Form the crab mixture into small flat cakes, and fry each cake for approximately 5 to 7 minutes on each side, or until well browned and cooked through.
QUINOA, AVOCADO AND GARBANZO BEAN SALAD
2 c. cooked quinoa
1 (15 oz.) can garbanzo beans
1 large avocado, sliced
1 cucumber, chopped
1 c. cherry tomatoes, halved
juice of 1 lemon
2 TBSP. extra-virgin olive oil
salt and pepper to taste
Toss all ingredients together in a large bowl, and serve.
1/4 cup extra-virgin olive oil
1 yellow onion, diced
4 garlic cloves, peeled and thinly sliced
3 tablespoons chopped fresh basil leaves, or 1 tablespoon dried
1/2 medium carrot, finely grated
56 ounces crushed tomatoes
Salt to taste
1.Heat the oil and add onion and garlic, cooking until soft, about 10 mins.
2. Add the basil and carrot and cook until carrot is soft, about 5 mins.
3. Add the crushed tomatoes. Bring to a boil.
4.Lower the heat and simmer for 30 minutes. Season with salt.
Tuesday, August 11, 2015
Even if you are a normal weight and think you take pretty good care of yourself, chances are you are lacking in at least one critical vitamin or mineral necessary for good health. It's called micronutrient deficiency, and it's a new health issue caused by modern living.
Our food supply has deteriorated in quality. The main culprit is processed food, such as packaged and fast food. Because it is cheap, convenient and tasty, it is taking over the American diet. Unfortunately, processed food is sorely lacking in micronutrients.
But it doesn't stop there. Even whole foods such as fresh vegetables, meats, and fish are lacking the micronutrients they once contained.
Many of us remember the way vegetables used to taste. They were full of flavor, highly recognizable and unique to that particular vegetable. Today's veggies, compared to those from decades past, have little taste. What comes to my mind is tomatoes. I remember as a child, a fresh-from-the-farm tomato was one of my favorite foods! Sprinkle a bit of salt on it, and it was delicious. Now however, those things in the store that are called tomatoes barely even resemble what they once were. They are hard and tasteless. Turns out, they also no longer have the nutrition they once did. Sadly, much of our produce is that way. For instance, apples contain 77 percent fewer minerals than they did 80 ago.
The major reason for this change is over-farming, which robs the soil of precious micronutrients that used to be absorbed into the food. Also, shipping produce long distances adds to the problem. Picking it too soon and exposing it to light, heat, and air for a long time, all take away micronutrients. Furthermore, many industrial farms over-water their crops, creating larger, more profitable fruits or vegetables, but lacking in nutrition.
As discouraging as this sounds, the best way to mitigate micronutrient deficiency in produce is to buy from local farmers.
Dr. Jayson Calton and his wife Mira, a certified nutritionist, have dedicated their lives to eradicating micronutrient deficiency, and are the authors of The Micronutrient Miracle.
Their mission originated with Mira's osteoporosis diagnosis at the age of 30. Her doctor said she had the bones of an 80-year-old woman! When she started getting the vitamins and minerals her body was craving, she completely reversed her osteoporosis. She said micronutrient is at the root of many health problems.
"For me it was osteoporosis," Mira said. "But it's also things like cancer, it has to do with your high blood pressure, your cholesterol levels, your metabolism, whether or not you sleep well, it has to do with everything, diabetes, and it also has a lot to do with obesity."
Topping the list of micronutrients most people are lacking are potassium, calcium, magnesium and vitamins A, D and E.
In addition to fresh produce, fresh meat is also lacking the vital micronutrients it once contained. This is because of the ravages of factory farming. Most animals raised on factory farms never see the light of day and are fed unnatural, unhealthy grains or worse.
Jayson says, "They're being fed up to seven pounds a day of stale candy and chocolate bars that these candy manufacturers are throwing at these farmers and saying, 'Hey, fatten up the cattle with this. It will spike their insulin, you'll get more marbling in the meat, you'll be able to sell the meat and it will taste better,'" he said. "This is just, to me, an abomination."
A much healthier alternative to factory farmed beef is grass-fed beef.
"Now what's going to happen when the animal is out in the sunshine, absorbing the vitamin D, eating the grass? They're going to have over 400 percent more vitamin A and vitamin E in that meat," Jayson explained.
"There's going to be 300 percent more of something called CLA, or conjugated linoleic acid. This is a kind of fat that science thinks is going to help prevent cancer, it's also a kind of fat to help burn our body fat. This is a fat that these cows can really only get when they eat grass," he said.
It's not just diet that contributes to micronutrient deficiency. Smoking, living in a polluted city, stress, prescription medicine, even exercise, all deplete our body's reserve of vitamins and minerals.
Could you be micronutrient deficient? Take this quiz to find out.
Wednesday, August 05, 2015
It's great that more people are now recognizing the harmful effects of consuming too much sugar. This bad habit leads to obesity and diabetes. Eating or drinking too much sugar also causes inflammation, which leads to heart disease, cancer, arthritis, and other health problems.
Clearly, the best way to eliminate sugar from our diets is to stop eating and drinking anything that tastes sweet. We will go through a withdrawl period from three days to a week, which can be difficult. But I'd like to encourage you to exercise self-control and stick with it, because after that, we no longer crave sweet foods, which is a joyful, liberating way to live.
Unfortunately, many people who recognize the dangers of sugar opt to take what appears to be the easy route, which in reality, is more difficult. They choose to replace sugar with sugar substitutes, which cause all kinds of problems including weight gain.
There are dozens of sugar substitutes on the market, and the number keeps growing. This is because food manufacturers recognize that people are always looking for that magic bullet: a sweetener that tastes just like real sugar, but doesn't have the consequences of sugar.
IT DOESN'T EXIST. Nevertheles, manufacturers keep claiming they've come up with a sugar substitute that satisfies all our desires, and people fall for it.
There are a number of reasons why we should avoid sugar substitutes. The most glaring is the fact that sweets are addictive. No matter what kind of sweet taste you lay on your tastebuds, it's going to make you crave more sweet. So if you are drinking a diet soda, for instance, loaded with artificial sweetener, you may feel proud of yourself because you think you're beating the system: there are no calories and you still get to enjoy that sweet taste.
But what is actually happening, is you are programming your brain to call for more sweets, such as that piece of chocolate cake in the office break room, that candy bar at the check-out counter, or those doughnuts as you drive past Krispy Kreme. Eventually, you will give in.
Several studies, including one conducted at Purdue University, conclude artificial sweeteners actually lead to weight gain, because they lead to overindulgence on real sweets.
Aside from weight gain, there are a number of other troubling health problems associated with sugar substitutes, such as that they feed the bad bacteria in the gut. Health professionals only recently discovered that the trillions of bacteria in our small intestine, also known as the gut, determine our overall health.
In fact, 70 percent of our immune system is located in our gut. That's why having lots of good bacteria is vitally important, and why taking a probiotic supplement, which increases the number of good bacteria, is such a good idea. Conversely, as it turns out, artificial sweeteners feed the bad bacteria in the gut.
Other concerns are that sugar substitutes impair glucose and insulin regulation.
Most people are confused about the various types of sugar substitutes. While, as I mentioned above, it's best to avoid all sweeteners, both real and artificial, many people reject that notion and are determined to find a sugar substitute that doesn't have the calories of sugar, but does have the taste, and in the process, want to choose the healthiest one.
So here goes:
Monk Fruit is the best sugar substitute. It's been used in China for centuries to treat obesity and diabetes. In fact it's true name is "Lo Han." It's loaded with antioxidants and has no calories. But good luck finding it. If you happen to see a product advertised as Monk Fruit, check the label. Chances are, it contains very little Monk Fruit and a lot of additives, such as sugar alcohols, which are problematic.
The same goes for Stevia, which is a natural sweetener from the leaves of the Stevia Rebaudiana plant. It's natural and has no calories. It does not raise blood sugar. That sounds great, in its pure form. But the reality is, like Monk Fruit, most Stevia products contain all kinds of harmful additives.
Many of the additives we see in sugar substitutes are in the form of sugar alcohols. These are easily recognized as ingredients ending in "ol," such as Erythritol and Xylitol. While these sweeteners are natural, and aren't nearly as bad as the chemical ones made in a lab that cause all kinds of horrendous reactions, sugar alcohols still carry with them some serious complications.
The main one is that they can have a laxative effect. That means you can expect gastric distress, such as bloating, intestinal gas and diarrhea. Is that sweet tea worth it? Try unsweetened. You'll get used to it and feel so much better. I've been drinking my coffee black for years and I (have learned to) love it that way!
Finally, whatever you do, steer clear of the artificial sweeteners. These are the chemicals that are completely foreign to your body, and therefore your system doesn't know how to process them. They go by names like Aspartame, Saccharin, and Sucralose. You will find those in literally hundreds of diet products and items labeled "sugar-free."
So to truly get sugar out of your life, which is an admirable goal, remove the taste of sweet from your tastebuds.
Suffer through the short withdrawl period, and you'll no longer crave those foods that are so unhealthy. Then on that rare occasion when you have something sweet, such as a piece of fruit, it will seem tremendously sweet, like candy, which is the way it's supposed to be.
Friday, July 31, 2015
Listen to why this weight loss doctor says America’s obesity epidemic is because the government’s nutrition guidelines are backwards. They promote a diet high in carbohydrates and low in natural fats.
He says as a result of the low-fat, high-carb diet, heart disease and other health problems are also on the rise. He says the low-fat craze led to people replacing healthy fats with unhealthy sugar and starches, which translates into Americans consuming an average of 500 calories more per day than in the days before the low-fat diet was recommended.
Tuesday, July 28, 2015
Here's a quick rundown of what's making health news.
Friday, July 24, 2015
Divorced women do worse than divorced men when it comes to heart health. Family therapist Linda Mintle explains why the sudden shift in lifestyle is oftentimes more stressful for women than men.
Surprisingly, the trend even extends into remarriage. When divorced men remarry, their heart health improves, but divorced women who remarry still are at high risk for heart attack.
Wednesday, July 22, 2015
Many of us have experienced the sting of personal failure. We try to break a bad habit, but go back to it. We start a good habit, but stop.
The good news is, we don't have to live this way!
By understanding how our brain works, we can re-program it and gain control over our behavior.
Tuesday, July 14, 2015
No matter what our age, we all want our brains to function their best. However, this is of particular importance as we age. We all know people who are of an advanced age who are as sharp as a tack, and others who are that same age who don't think clearly or quickly. We wonder what we need to do to end up like the first person.
Recently the Institute of Medicine, which is the health arm of the National Academy of Sciences, released a report that identifies what helps and hurts brain function as we age. The results were published in this month's AARP bulletin.
Let's start with the bad news first so as to end on a positive note.
THINGS THAT CAN HARM THE AGING BRAIN
1. Depression: People who suffer from depression have an astounding double the risk for brain dysfunction, including dementia. One possible explanation is that depression causes changes in the brain's hippocampus.
2. Difficulty Seeing and Hearing: Being able to see and hear well are directly associated with healthy cognitive function, including memory. People who can't see or hear often avoid social interaction, which is a key factor in brain health. Also, according to a Johns Hopkins study, adults with hearing problems appear to have a greater rate of brain shrinkage as they age.
3. Medications: Antihistimines, sleep aids, and antidepressants have been shown to increase the risk of dementia. So if you are depressed, which is also a risk factor, try to deal with it naturally, such as with adequate sleep, exercise, a healthy diet, and prayer.
4. Stress: Daily stress can cause memory problems, but stress that lasts for months and even years is associated with a faster decline of brain health. Many of us can't eliminate the stress in our live, such as traffic jams and difficult relationships, but we can deal with stress effectively, in the same ways we deal with depressions: adequate sleep, exercise, healthy diet, and prayer.
5. Air Pollution: Long-term exposure to air pollution is linked with brain shrinkage, brain damage, and impaired brain function, according to one new study.
6. High Blood Pressure and Diabetes: These are also risk factors for heart disease. Doctors have been linking brain health and heart health for years now. Exercising, eating right and maintaining a healthy weight can lower blood pressure and reverse diabetes.
THINGS THAT HELP THE AGING BRAIN
1. Exercise: The best is exercise that causes you to breathe heavily for at least 30 minutes straight....combined with weight lifting. People whose brains benefitted the most from exercise were people over the age of 65.
2. Intellectual Stimulation: When it comes to the brain, "use it or lose it." Having a natural curiosity and continuing to learn are excellent for brain function. Some of the best ways to help your mind stay fit are learning a new language, reading, and writing.
3. Social Stimulation: Connecting in a positive way with other people has been proven time and again to keep our minds young. Spending time with friends and loved ones, such as at church activities, volunteering, and playing games all help preserve brain function.
4. Healthy Diet: Stay away from processed foods containing hydrogenated oils (trans fats) and sugar. Research shows a link between packaged food and brain shrinkage. On the other hand, scientists have discovered healthy fats are good for the brain. These include fish oils and other Omega-3 fats as well as the fats in nuts, avocado, coconut oil, and olive oil.
5. Good Sleep: This means getting plenty of deep, restful sleep. Some people suffer from sleep apnea, a condition that usually affects people who are overweight. It is a condition whereby the throat closes during sleep and causes the person to stop breathing temporarily and wake up momentarily, then go back to sleep...a cycle that repeats itself all night long. As a result of the constant waking-up, people with sleep apnea never enter into the deep, restorative sleep necessary to repair our brains. People with sleep apnea are at increased risk for memory problems and dementia. If you suspect you might have sleep apnea, see your doctor as there is a non-pharmaceutical treatment called a CPAP that works great.
Tuesday, July 07, 2015
The Centers for Disease Control and Prevention released shocking new statistics showing heroin use climbed to staggering proportions. According to a 10-year study, heroin use more than doubled in the last decade among teenagers, women, and people with higher incomes (people earning more than $60,000 annually).
The number of heroin-related deaths nearly quadrupled over the same time period -- 8,200 people died from heroin overdose in 2013, the most recent statistics available.
Nine out of 10 heroin users also use other drugs, such as marijuana and cocaine. But mostly, by far, they use prescription painkillers.
Forty-five percent of heroin addicts are also addicted to prescription painkillers. These are the powerful opiates that are prescribed by thousands of doctors every day to offer patients relief after an injury or surgery or for headaches or back pain.
They have names like OxyContin, Vicodin, Methadone, Darvocet, Lortab, Lorcet and Percocet. It is very easy to get hooked on these drugs. Oftentimes, the patient unknowingly becomes dependent when that’s the last thing they ever intended to do.
The reason it happens is because these powerful narcotics cause an increasing physical tolerance. The patient starts needing more of the drug to achieve the same effect. On top of that, the body starts craving the drug in order to feel normal, even after the pain for which he or she was taking it has subsided.
The federal government has started cracking down on the issuance of prescription painkillers. As a result, people abusing them are discovering they are harder to get and are more expensive than they used to be. In fact, a single OxyContin pill can sell for up to $80 on the street.
Painkiller addicts will do anything to get them - even kill. Pharmacists on the job and even customers are too often gunned-down by junkie robbers who took only one thing from the drug store: prescription painkillers.
It’s because of the expense and difficulty obtaining prescription painkillers for non-medical reasons that so many painkiller addicts are switching to heroin. For a hard-core addict, the daily cost of heroin is about one-fourth that of painkillers. And heroin is easier to get than painkillers. Both drugs allow the user to achieve the same "high." The user experiences the same euphoric effect from heroin as they do from prescription painkillers.
Dr. Debra Houry, director of the National Center for Injury Prevention and Control, said painkiller addition is the gateway to heroin addiction.
"In only 10 years, heroin use has more than doubled among people who abused or were dependent on prescription opioid painkillers," she said, "In fact, in this study, the strongest risk factor for heroin abuse or dependence was abuse or dependence on opioid painkillers."
If you suspect someone you know might be addicted to prescription painkillers, here are some warning signs:
1. Usage increases
2. Use continues after medical condition improves
3. Change in personality
4. Change in sleeping/eating habits
5. Social withdrawal
6. Spending large amounts of time obtaining prescriptions
7. Diminished personal hygiene
8. Cough, runny nose, glazed, red eyes
9. Neglects responsibilities
10. Increased sensitivity to normal sights, sounds and emotions, including hallucinations
11. Blackouts and forgetfulness
12. Defensive about drug use
If you or someone you know is addicted to prescription painkillers or heroin, seek help from a substance abuse treatment center, including medication-assisted treatment for opioid addiction. Naloxone has been shown to reduce opioid overdose deaths.
Monday, June 29, 2015
Fireworks safety is personal to me. When I was in junior high school, one of my classmates had to have his hand amputated because he was holding a firework that exploded too soon, right in my classmate's hand. He was just 13 years old.
Earlier, when I was a little girl, I was badly burned by a sparkler. For some reason the general public commonly regards sparklers as benign, and therefore safe for children. But they can burn as hot as 2,000 degrees, which can catch clothing on fire.
Fireworks mishaps are at their peak on the Forth of July, but as well all know, people get a bit antsy and start with the fireworks before the 4th and continue for about a month. More than 600 people will be treated on the Fourth of July for fireworks-related injuries. Aside from that spike on the 4th, every day during the first three weeks of July over 200 people are treated in hospital emergency rooms for fireworks-related injuries.
Some of those injuries are fatal. In 2013, the most recent statistics available, there were eight deaths due to fireworks-related injuries. There were more than 11,000 injuries, which was an increase of about 3,000 over the previous year. Many of those injuries resulted in the amputation of fingers and hands. Injuries also affected the head, face, and ears as well as the torso, legs and eyes.
The Consumer Product Safety Commission has issued these tips on how to stay safe around fireworks-related products:
1. Make sure the fireworks you want to buy are legal in your area before buying or using them
2. Never allow young children to play with or ignite fireworks, including sparklers.
3. Always have an adult nearby to supervise fireworks activities if older children are allowed to handle devices.
4. Avoid buying fireworks that are packaged in brown paper, which is often a sign that the fireworks were made for professional displays and could pose a danger to consumers.
5. Never place any part of your body directly over a fireworks device when lighting the fuse.
6. Back up to a safe distance immediately after lighting fireworks.
7. Keep a bucket of water or a garden hose handy in case of fire or other mishap.
8. Never try to relight or handle malfunctioning fireworks. Soak them with water and throw them away.
9. Never point or throw fireworks at another person.
10. Light fireworks one at a time, then move away from them quickly.
11. Never carry fireworks in a pocket or shoot them off in metal or glass containers.
12. After fireworks complete their burning, douse the spent device with plenty of water from a bucket or hose before discarding the device to prevent a trash fire.
Fireworks-related items can permanently damage your hearing. We should only be exposing our ears to sounds that are below 85 decibels, which is about as loud as someone shouting across a room. Anything above that can damage the inner ear and lead to hearing loss. Fireworks are far above the safe level, at 162 decibels.
The best way to protect your ears from noise damage is to separate yourself from the noise, and if that's not possible, wear personal protective equipment like noise-cancelling headphones.
The Bureau of Alcohol, Tobacco, Firearms and Explosives encourages the public to report the manufacture or sale of illegal fireworks to your local law enforcement agencies or to the ATF hotline at 888/ATF-BOMB (888/283-2662).