tag:blogger.com,1999:blog-4806800887147830752024-03-13T03:55:38.171-07:00Madrona Wellness: Nutrition and Functional MedicineRachel Fiske
Certified Holistic Nutrition Consultant
Certified Personal Trainer-NASMMadrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.comBlogger97125tag:blogger.com,1999:blog-480680088714783075.post-24063252826131743942015-07-21T07:04:00.003-07:002015-07-21T07:04:43.428-07:00Poverty and Healthcare in Nicaragua, YOUR HELP IS NEEDED!<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-YJnDoIlB6R4/Va5RQeoLxoI/AAAAAAAAANs/VdAw7LOIsSg/s1600/boypic.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-YJnDoIlB6R4/Va5RQeoLxoI/AAAAAAAAANs/VdAw7LOIsSg/s320/boypic.jpg" width="320" /></a></div>
<div style="color: #222222; font-family: arial, sans-serif;">
<span style="font-family: georgia, serif;"><b>Dear Madrona Wellness Readers~</b></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;">As always, I hope this message finds you happy, healthy and feeling grateful. I suppose I'll skip the part in this update where I apologize for my (predictable) lapse in communication, I know you all understand and undoubtedly have been waiting with bated breath for my most recent Nicaraguan news!</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;">These past months with<a href="http://ndimed.org/" style="color: #1155cc;" target="_blank"> Natural Doctors International</a> has truly been a roller-coaster. We ran into some difficulties with the Ministry of Health that forced us to close our doors temporarily, which affected many patients in our small community who depend on our medications for serious conditions like diabetes, arthritis and many others. We are hopeful that this situation is near resolution, and we will continue to provide the much needed medical care that we have provided for over 10 years.</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;">I am amidst our 50th natural medical brigade as we speak, and the silver lining of our above mentioned problem is that we've had the opportunity to bring this group to other communities in tremendous need. We spent 3 days volunteering with a clinic outside of Managua, in a neighborhood called <i>Nueva Vida</i> (new life). After Hurricane Mitch in 1998, thousands of Nicaraguans migrated to this area in search of aid, and the government built them "houses." Really, these homes are nothing more than tin and sheets, with 10 people living in a one or two room house. The rate of teenage pregnancy is astounding <b>(7 out of 10 pregnancies in Nicaragua are girls 17 and under)</b> and access to resources is next to nothing.</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;">On day 4, we traveled to a town just north called Nagarote, where we've worked with an amazing project called <a href="http://www.nicaphoto.org/" style="color: #1155cc;" target="_blank">NicaPhoto</a>. Here, we've given classes on nutrition and sex ed (this really tested my translation skills!), and learned about biointensive farming practices being promoted country-wide to combat the rising hunger. Most of the children served by this wonderful organization are from a barrio called <i>Sonrisa de Dios</i> (smile of God), which is perhaps even more shocking than Nueva Vida. The government recently distributed 180 small plots of land to needy families, but the catch is they have to be physically living on the land, if not it gets taken away. This land used to be a soccer field, so there is no shade, the sun and wind are brutally strong, and they live without water, electricity, or latrines. They are prisoners in their homes, because if they leave even for an afternoon, the few possessions they own will be stolen. Their "houses" are plastic tents, and with the heavy rains of winter become flooded and the earth floors become pure mud.</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;">This is reality here for so many people, and not only in Nicaragua. <i style="font-weight: bold;">Over half of the worlds' population lives on less than $2.50/day. </i>We are talking about an intense...a <i>severe</i> and shocking type of poverty. We are talking about daily hunger and illiteracy and hopelessness. And while seeing it makes me incredibly grateful for all I have, it makes me sick with the injustice that exists in the world.</span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;">Please consider supporting and/or continuing to support my work here. Having so recently witnessed this extreme poverty, I struggle to complain about the volunteer stipend I make that any one of these families would be elated to receive. Still, this doesn't change the fact that my US expenses don't just disappear. My goal is to stay and continue to help in the small ways that I can, and any help you can provide will go a very long way. </span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<b><i><span style="font-family: georgia, serif; font-size: medium;"><a href="http://www.gofundme.com/Global-Healthcare" style="color: #1155cc;" target="_blank">Please donate here.</a></span></i></b></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<b><i><br /></i></b></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<b><i>Lastly, consider sharing with others in your circles that are allies in fighting poverty and promoting global access to healthcare.</i></b></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<b><i><span style="font-family: georgia, serif;"><br /></span></i></b></div>
<div style="color: #222222; font-family: arial, sans-serif; font-size: small;">
<span style="font-family: georgia, serif;">Thank you for taking the time to read, I wish you all a beautiful summer.</span></div>
<div>
<span style="font-family: georgia, serif;"><br /></span></div>
madronawellnesshttp://www.blogger.com/profile/18171724574510489376noreply@blogger.com2tag:blogger.com,1999:blog-480680088714783075.post-22838353003265537722014-12-31T06:11:00.000-08:002014-12-31T06:11:46.976-08:00"Thank-God-For-Our-Health...."<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-oAjykdpoyjw/VKQDj_SYX5I/AAAAAAAAALM/xWgCWQCYffo/s1600/sunset%2Bmaderas%2Bpic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-oAjykdpoyjw/VKQDj_SYX5I/AAAAAAAAALM/xWgCWQCYffo/s1600/sunset%2Bmaderas%2Bpic.jpg" height="158" width="320" /></a></div>
<br />
<br />
On this New Years Eve day, I find myself, almost 7 months since my departure from the United States, still here on this magical island in Nicaragua. Sipping coffee on the patio outside of my little casita, and feeling astounded and grateful for the many moments and events that have made my 2014. This morning, instead of trying to reflect and recap the mountains of change this past year has provided, I'll simply offer a look into where I find myself today...<br />
<br />
It's a somewhat gray, windy morning. I'm alone here on the property, one neighbor on Christmas vacation, and another staying in the warmth of family at her mothers' house. It is so very quiet, just me and the horses chomping and the roosters crowing. Well, and lets not forget the 3 kittens running like madmen around my ankles...one thing I can say for certain is that this year has made me a cat lady.<br />
<br />
The pulse of the village is always beating. Kids playing baseball with sticks and rocks, moving aside for motorcycles and herds of cows. Men going to and from the <i>campo, </i>dirt covering their hands and faces and blue plastic backpacks full of pesticides on their backs, full or empty depending the time of day. Some are on horseback, and more have surely walked for a very long time in the blazing sun.<br />
<br />
Women mill about outside of their homes of 1, 2 or 3 rooms with rusted tin roofs. They wash by hand, hunched over a <i>pila</i>, then cook huddled over a fire of <i>lenya. </i>On a special day like today, perhaps the fruit of their labor will be something special like <i>tamales</i>, or maybe the usual <i>gallo pinto</i> or plantains prepared in one of ten different ways. Naked children run around them as they work, and dust swirls in plumes around them all.<br />
<br />
I don't know that I'll ever really feel a part of it all, and maybe that's okay. I feel more and more comfortable approaching those open doors, sitting on the old rickety plastic chairs, and chit-chatting about the weather and how <i>thank-god-we-have-our-health. </i>I receive constant lessons of gratitude, and daily reminders of simplicity.<br />
<br />
And with these lessons and reminders in my mind and heart, I leave one year behind and move into another. Some questions have been answered but even more formed. This is life...the dust and the work and the smiles and the questions...the spectrum from sadness to happiness and every sentiment in between.<br />
<br />
But as the chit-chat teaches, <i>thank-god-for-our-health, </i>this is all we really know for sure.<br />
<br />
<br />
<br />
<br />
<br />
<br />madronawellnesshttp://www.blogger.com/profile/18171724574510489376noreply@blogger.com1tag:blogger.com,1999:blog-480680088714783075.post-45902649603619917642014-09-23T05:46:00.001-07:002014-09-23T05:53:14.084-07:00Nicaraguan Reflections and Recipes<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-6AAKAmOA1yI/VCFq-Nt9P8I/AAAAAAAAAJ0/9TRcrNSkkxY/s1600/photo.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-6AAKAmOA1yI/VCFq-Nt9P8I/AAAAAAAAAJ0/9TRcrNSkkxY/s1600/photo.jpg" height="320" width="240" /></a></div>
<span style="color: #222222;"><span style="background-color: white; font-family: Georgia, Times New Roman, serif;">I hope this article finds you lovely Madrona Wellness readers happy, healthy and enjoying the transition into fall. Here in Nicaragua we are in "winter," which means more rain and humidity, and I dream of crisp, cool days and winter squash and changing colors....</span></span><br />
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">Admittedly, my nutrition blogging has fallen off the wayside since I arrived here on the island of Ometepe in Nicaragua to begin my new position as Programs Director for <a href="http://ndimed.org/">Natural Doctors International</a>. Its been a process of settling in and finding my footing, yet now that things are settling down a bit, I'd like to share with you some reflections on these past few months. While I know this is veering off my usual topics of health and nutrition, in the more holistic sense of health, our mental, emotional, and spiritual self is equally (if not sometimes more) important. <i><b>And since I just can't resist, stay tuned below for a delicious twist on a typical Nicaraguan dish...vigoron!</b></i></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">Its hard to believe I've been here for only 3 months, as it all at once feels like just yesterday I boarded the plane, and also that I've lived here on this island forever. Despite the challenges (and there have certainly been challenges), I feel oddly comfortable and at home considering I am on a rural island in Nicaragua. I love the people, the culture, the language and the music. I love the way kids are able to play in the streets and grow up with a deep sense of community, and I love that people end half of their sentences with <i>"si dios quiere" (god willing)</i>. Whether it may be a simple "god-willing-I'll-see-you-<wbr></wbr>tomorrow," or "god-willing-my-family-will-<wbr></wbr>eat-next-week," it is a culture of faith, spirituality, and accepting that we cannot control the future. This, I love.</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">The challenges? Being a single woman amidst a sea of families. Nicaraguans are known for their bluntness, and I get asked several times per week (at least), how old I am, and am then met with a gasp which is followed by <i>"you are so old!!"</i> While this was funny at first, it has come to accentuate the occasional loneliness that I had expected living here in a small village. The food is a challenge, we are so blessed in the US to have access to fresh fruits and vegetables that are not laden with pesticides, and meats that are not pumped full of hormones. That is not the case here. I am challenged daily by conducting life in my second language, living amongst profound poverty and the discomfort and guilt that brings up, and more...</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">But amidst those challenges, the work I am privileged enough to be doing here has exceeded my expectations. I have opportunities here for professional and personal growth that are simply astounding. These include organizing and co-facilitating our medical brigades where I get to translate for Naturopaths, Acupuncturists and other practitioners, so by shear osmosis am learning so much. I hear stories of patients' lives that have been so filled with pain I cannot even begin to imagine, yet they leave their houses at 3am in order to arrive at the clinic by 5:30 to get an appointment for later in the day, and I've never once heard a complaint about the wait...there is no sense of entitlement. Although it is a struggle due to lack of resources, I have been able to offer nutrition coaching to my patients, and am beginning this month to organize a nutrition class which I will present to groups around the island along with our resident Psychologist. </span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">Thank you for taking the time to read, and now for the fun part....check out this delicious twist on a typical Nicaraguan meal, <i style="font-weight: bold;">vigoron.</i> This dish is a lime cabbage salad over a bed of yucca. YUM!!</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<b><span style="font-family: Georgia, Times New Roman, serif;">VIGORON </span></b></div>
<div style="background-color: white; color: #222222;">
<i><span style="font-family: Georgia, Times New Roman, serif;">adapted from globaltableadventure.com</span></i></div>
<div style="background-color: white; color: #222222;">
<i><span style="font-family: Georgia, Times New Roman, serif;"><br /></span></i></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">Ingredients:</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">2 lbs. yucca</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">1 small head of cabbage, thinly sliced</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">2-3 tomatoes, chopped</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">1/2-1 onion, thinly sliced</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">2-3 limes</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">1/2 tsp of salt (or to taste)</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">handful of cilantro</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">1 jalapeno papper, diced (or to taste)</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">**<i>add your choice of protein, this is typically prepared with chicharron, or you can include any other type of thinly sliced or ground meat.</i></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">Instructions:</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">Peel yucca and cut into 3 inch pieces. Simmer in salted water until tender (should have texture like a potato). While yucca is cooking, combine all salad ingredients and mix. Traditionally, this dish is served on a banana leaf, yucca is the base and salad and meat on top. If banana leafs are hard to come by, a simple plate will do :)</span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;"><br /></span></div>
<div style="background-color: white; color: #222222;">
<span style="font-family: Georgia, Times New Roman, serif;">Enjoy!</span></div>
<div style="background-color: white; color: #222222; font-size: 13px;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="background-color: white; color: #222222; font-size: 13px;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="background-color: white; color: #222222; font-size: 13px;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="background-color: white; color: #222222; font-size: 13px;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="background-color: white; color: #222222; font-size: 13px;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="background-color: white; color: #222222; font-size: 13px;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="background-color: white; color: #222222; font-size: 13px;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div style="background-color: white; color: #222222; font-size: 13px;">
<span style="font-family: georgia, serif;"><br /></span></div>
<div>
<span style="font-family: georgia, serif;"><br /></span></div>
madronawellnesshttp://www.blogger.com/profile/18171724574510489376noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-74595494975492172182014-07-25T07:18:00.000-07:002014-07-25T07:18:44.852-07:00Ometepe, Nicaragua and Healthcare<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-pOxjolMJU4c/U9JnOjWaCuI/AAAAAAAAAIc/GOfFowmZM-E/s1600/imgres.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-pOxjolMJU4c/U9JnOjWaCuI/AAAAAAAAAIc/GOfFowmZM-E/s1600/imgres.jpg" /></a></div>
As most of you know, I have recently moved to the island of Ometepe in the south of Nicaragua, an island known for its' kind, warm, welcoming people, beautiful landscapes centered around 2 large and 1 active volcano, and also its' growing tourism. I feel grateful and excited to be settling in and building a life amidst all of this beauty.<br />
<br />
I have come to work with a small but mighty nonprofit organization, <a href="http://ndimed.org/">Natural Doctors International (NDI). </a> As the Programs Director, I organize and facilitate throughout the year groups of natural medicine practitioners to come and serve in the organization's naturopathic clinic here on the island. The population of Ometepe has an acute lack of access to health care, and, over the last ten years, many have come to see NDI as their primary care clinic. All services are offered free of charge.<br />
<br />
As a Holistic Nutritionist, I am thrilled to learn from our resident Naturopath and visiting doctors, and anxious to do more programming for the community centered around nutrition. Amongst the top complaints we see each and every day here in the clinic include gastritis and a myriad of digestive upset, kidney stones and infections, urinary tract infections, and overall pain (bone, joint, and muscle). While there are some very knowledgeable doctors working in the public clinics here on the island, the reality is they see upwards of 45 patients per day and very rarely connecting diet and lifestyle to any of the above mentioned symptoms and conditions.<br />
<br />
The typical diet here is gallo pinto, which is simply beans and rice. Poverty is rampant, the typical Islander making perhaps $4/day. Sure, we can advise them to eat more fresh vegetables and fruits, but often this is well over their daily food budget. This year has brought the worst drought the country has seen in many years, and the price of frijoles (beans) has quadrupled, leaving many families subsisting largely on rice. Diabetes is shockingly common, as well as high blood pressure. Sadly, the diet and lifestyle solutions that we much more readily have access to in the US to both treat and prevent such conditions are largely not feasible for those living in Nicaragua, the 2nd poorest country in the western hemisphere after Haiti.<br />
<br />
So what do we do? What <i>can </i>we do? There is no easy solution, that is certain. Thus far, the only thing I can say for sure, is that each and every time I sit down here for a meal in my humble yet more than adequate casita, is that I am filled with a deep and profound gratitude for the food on my plate and the access to healthcare that allows me to live happily and free of disease at this moment in my life. I only hope I can help to bring just a tiny bit of that immense privilege and sense of security to the people here in Nicaragua. It feels, after all, like our duty.<br />
<br />
<br />
<br />
<br />
<br />
<br />madronawellnesshttp://www.blogger.com/profile/18171724574510489376noreply@blogger.com1tag:blogger.com,1999:blog-480680088714783075.post-82566836430056218722014-06-01T10:11:00.003-07:002014-06-01T10:11:46.868-07:00Mid-Afternoon Energy Crash<br />
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span style="color: #351c75; font-family: georgia, serif;">I think the number one complaint I hear year after year from my clients is the all-too familiar mid-afternoon crash. For many, it has become <i>so </i>familiar that we’ve simply accepted it as a normal way of going through our day. The good news is, it is absolutely <i>not </i>normal, there are reasons you are experiencing this energy dip and things you can do to fix it.</span></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span style="color: #351c75; font-family: georgia, serif;"><b>What this afternoon energy plummet usually signifies is a blood sugar dip (which was often preceded by a blood sugar spike).</b> We’ve talked a lot in my previous articles about the importance of supporting our adrenals and blood sugar levels via food, supplementation, and exercise to achieve sustained and optimal energy, so lets review.</span></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span style="color: #351c75; font-family: georgia, serif;">Maintaining stable blood sugar throughout the day begins in the morning. When we start the day with a high carbohydrate or no breakfast at all, we are setting ourselves up for a blood sugar rollercoaster that is hard to get off. Think, the SAD (standard American diet) includes a typical breakfast of cereal and milk, maybe some fruit. While there are some great vitamins and minerals in fruit, this breakfast is mostly carbohydrates. Out of the 3 macro-nutrients (protein, fat, carbs), carbs are the fastest burning (fats are slowest, then proteins). This means, we get a blood sugar spike from eating lots of carbs (particularly when we don’t eat them alongside fat and protein), and this is followed by a big dip is blood sugar levels, which we experience as low energy! The roller-coaster part comes in when, after we’ve set this unfortunate tone for the day, we continue to overeat carbs in order to recover our energy (sugar/carb cravings, anyone?), and the cycle repeats.</span></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span style="color: #351c75; font-family: georgia, serif;">That mid-afternoon crash is commonly a result of either dipping and spiking due to the wrong kind of or no breakfast, high carbohydrate/sugary foods and snacks and lunch, OR big gaps of time where we’re not eating at all, causing blood sugar dips that, again, can be very hard to recover from.</span></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span style="color: #351c75; font-family: georgia, serif;">Interestingly, there is a big connection between our primary adrenal stress hormone, cortisol, and insulin. Cortisol inhibits insulin production in an attempt to use glucose immediately instead of storing it. So, when our blood sugar levels are spiking high due to the reasons mentioned above, our adrenals have to work extra hard to meet the cortisol demand. <b><i>This can lead to adrenal fatigue. If you’re experiencing frequent energy dips, testing your cortisol levels is incredibly beneficial.</i></b></span></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span style="color: #351c75; font-family: georgia, serif;">I always tell my clients who experience energy dips and fatigue to start with breakfast! If you change nothing else, incorporating a breakfast within one hour of waking that includes good quality protein, fat, and (ideally) some veggies, can make a huge difference for the rest of the day. This could be eggs (with the yolk, pasture raised if possible) cooked in coconut oil or organic butter and some raw sauerkraut, a breakfast sausage with some raw or cooked greens, or one of my favorites is a slice of frittata or egg muffin that can be made over the weekend and eaten throughout the day. Try this for a few weeks and see the difference it makes!</span></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<br /></div>
<div class="MsoNormal" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">
<span style="color: #351c75; font-family: georgia, serif;">As always, thanks for reading and please contact me if interested in working together to create a personalized diet and supplementation protocol and adrenal testing.</span></div>
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-62675888960195949732014-04-18T07:02:00.000-07:002014-04-18T07:02:05.065-07:00NY Style Pizza<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-4-NWKLSGX_M/U1Ev1UwQYmI/AAAAAAAAANk/MubCJzgwI9M/s1600/Unknown.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-4-NWKLSGX_M/U1Ev1UwQYmI/AAAAAAAAANk/MubCJzgwI9M/s1600/Unknown.jpeg" /></a></div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Gluten free pizza has been popping up like crazy around San Francisco. Many popular pizza places around the city are now offering a gluten free option. For a once in awhile treat, this may not be so bad; however, for those of us suffering from IBS or other gut-related symptoms, a bread still centered around processed grains could cause some problems.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">I've tried all sorts of "alternative" pizza crusts. And to be honest, most are horrible. I've tried almond flour crusts which are delicious but feel like you just ate 2,000 calories worth of nuts because, well, you did. I've experimented with cauliflower crusts which, while many paleo chefs swear can be the answer to all of your pizza cravings and woes, and its not that I don't believe them, but mine was no such thing. Coconut flour crusts were boring, cornmeal crusts were indeed delicious but corn is very hard to digest for many people and they usually use another flour as well. Ok, enough!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">The point is, when I discovered this pizza crust recipe from <a href="http://zenbellycatering.com/">zenbelly catering</a>, I was thrilled. It is a crisp, thin crust pizza that is nice and light and easy to prepare. I'd also never really experimented with yeast before, so it was fun! I hope you enjoy this pizza as much as I do. And remember, you can always experiment with toppings: cheese or no cheese, a tomato or pesto sauce, whatever veggies or meat toppings you have on hand. ENJOY!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-size: 12px; line-height: 20px;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"></span></span><br />
<div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; line-height: 24px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Notes / Tips:</span></div>
<div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; line-height: 24px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">✽ If you have a pizza stone, use it. If not, use the heaviest sheet pan you have.<br />✽ Warm the bowl you’ll be putting the yeast mixture in, as well as the measuring cup you’ll be measuring the water with. If it’s cold, the water will cool right away, and might not activate the yeast. Just run some hot water in it before using.<br />✽ This recipe involves high heat cooking, which might rub some people the wrong way, since there is olive oil and nut flour involved. This is one of those situations where I absolutely put taste and texture first. Good pizza is cooked at high temperatures, and that is part of what makes good pizza good. You can use a different fat if you’d like.<br />✽ Results are best when the crust is cooked almost entirely before adding toppings, so I recommend having your toppings almost completely cooked before adding them in the last step.</span></div>
<h2 style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 24px; font-weight: lighter; letter-spacing: -1px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: none; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></h2>
<h2 style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 24px; font-weight: lighter; letter-spacing: -1px; line-height: 1em; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 5px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-shadow: none; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">NY Style Pizza Crust</span></h2>
<div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; line-height: 24px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 tablespoon gluten-free yeast<br />1 tablespoon raw honey<br />1/4 cup warm water (should feel warm on the inside of your wrist, but not burn)</span></div>
<div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; line-height: 24px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">3/4 cup <a href="http://astore.amazon.com/zenbelmostlyp-20/detail/B0006ZN538" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">almond flour</a><br />3/4 cup <a href="http://www.amazon.com/gp/product/B0019GZ87Y?ie=UTF8&creativeASIN=B0019GZ87Y&linkCode=xm2&tag=zenbelmostlyp-20" style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; text-decoration: none; vertical-align: baseline;" target="_blank">tapioca starch</a><br />3/4 teaspoon sea salt</span></div>
<div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; line-height: 24px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 tablespoon olive oil (or other melted fat if you’re opposed to heating olive oil)<br />1 tablespoon egg whites (less than one egg)<br />1 1/2 teaspoons apple cider vinegar</span></div>
<div style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; line-height: 24px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><strong style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; font-weight: 700; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;">and of course your favorite toppings! </strong></span></div>
<ol style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; list-style-image: initial; list-style-position: inside; list-style-type: decimal; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 10px; padding-left: 2px; padding-right: 0px; padding-top: 10px; vertical-align: baseline;">
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">In the warmed bowl of your stand mixer (or alternately, the bowl you’ll be using with hand-held beaters), combine the yeast, honey, and warm water and whisk to combine. Let sit for a good 5 minutes. It will get foamy and active.</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">In a small bowl, combine olive oil, apple cider vinegar, and egg white.</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">In a medium bowl, whisk to combine the almond flour, tapioca starch, and sea salt.</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Once the yeast is foamy, add the wet and dry ingredients to the bowl and mix on medium high for 30 seconds, scraping down the bowl once to make sure it’s all incorporated.</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Scrape down the bowl with a rubber spatula again to gather the dough together. It will NOT look like the dough you remember, it is much wetter. Use the spatula to get it into as much of a ball as possible.</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Cover the bowl with a tea towel and set in a warm (but not hot) place. Allow it to sit for 75-90 minutes. I know, it’s torture.</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">After 75 minutes, check the dough to see if it’s risen. It won’t rise as dramatically as a conventional dough would, but it will have changed, and gotten aerated, and a bit larger. (see above pics). If this has happened, Turn your oven on to 500 and if using a pizza stone, place it in the oven to to heat up while the oven warms.</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Lightly oil a sheet of parchment paper and turn the dough out onto it. It will likely be a bit stuck to the bottom of the bowl, just scrape it out as best as you can.</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">With oiled hands, gently flatten out the pizza dough into a 9-10″ circle. It will be aerated, so might want to leave empty spaces.</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Carefully transfer the parchment with the dough onto the pizza stone or sheet pan.</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Bake at 500 in the lower 1/3 of your oven for 6-8 minutes, or until it’s starting to brown at the edges.</span></li>
<li style="background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 12px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; vertical-align: baseline;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Add desired toppings and cook for 2-3 minutes more. Allow to cool for a minute before slicing.</span></li>
</ol>
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-66507011853899208222014-03-20T07:48:00.001-07:002014-03-20T07:48:53.889-07:00April 13th Spring Detox Workshop!!<div style="text-align: center;">
<b><span class="Apple-style-span" style="font-size: large;">Overcoming Stress and Adrenal Fatigue with Revitalizing Diet, Lifestyle, and Yoga </span></b></div>
<div style="text-align: center;">
<b><br /></b></div>
<div style="text-align: center;">
<b>with Sonya Genel & Rachel Fiske </b></div>
<br />
<b><i>
Hour one of this workshop will be facilitated by Holistic Nutritionist and Functional Medicine Practitioner, Rachel Fiske of Madrona Wellness.</i></b> Rachel will focus on educating the class on how stress impacts our adrenal glands, symptoms of adrenal fatigue, and how to heal our adrenals via diet, lifestyle, and supplementation when appropriate. Rachel will go into detail on the importance of managing blood sugar, macronutrient ratios, and key micronutrients for supporting the health of our adrenal glands and feeling consistently energized.<br />
<br />
<b><i>The second hour will be led by yoga teacher Sonya Genel, ERYT.</i></b> This is the part of the workshop where we get up and move! Sonya will lead a detoxifying and invigorating sequence to help clear your physical and energetic body. You will also get practical tools for managing stress, detoxifying physically, and releasing negative patterns. You will learn safe and effective physical postures, breathing exercises, meditation, and self-massage. Leave feeling profoundly revitalized and empowered with the tools and knowledge you need to live radiantly!<br />
<br />
<b>WHEN: Sunday, April 13th from 2-4pm </b><br />
<b><br /></b>
<b>WHERE: Yoga Garden of San Francisco, lower haight on the corner of Divisadero and Page </b><br />
<b><br /></b>
<b>HOW TO SIGN UP: Simply <a href="https://clients.mindbodyonline.com/ASP/home.asp?studioid=41">CLICK HERE</a> to register</b><br />
<iframe allowfullscreen="" frameborder="0" height="315" src="//www.youtube.com/embed/7DmseXX5xAE" width="420"></iframe>Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-34307290294379377282014-03-03T08:28:00.001-08:002014-03-03T08:28:20.050-08:005 Reasons to Ditch the Diet SodaWhen I was in high school and early on in college, I had a serious diet coke addiction. Its zero calories, so how bad could it be, right? Fortunately, light has been slowly but surely shed on this myth and many of us have done away with diet soda (or, pop, as we say in Oregon!), but for those of us who still drink it or have friends/family who do, lets take a look at why we should run, <i>fast</i>, in the other direction...<br />
<br />
<i><b>5 REASONS TO DITCH THE DIET SODA:</b></i><br />
<ol>
<li><i><b> </b></i><u><b>It may actually HINDER your ability to lose weight!</b><i><b> </b></i></u>While the makers of diet soda obviously want us to think otherwise, it can actually hinder instead of help our weight loss efforts. The onslaught of chemicals and additives in diet drinks has been shown in several studies to promote obesity, likely due to disrupting our bodies hormonal balance. It also may initiate sugar cravings and overeating. </li>
<li><u><b>Diet soda has been repeatedly connected to increased risk of heart attack and stroke:</b></u> The irony is that Diet Coke is a big supporter of campaigns to promote heart health, when in reality studies have shown that drinking diet coke vastly (a recent study showed up to 42%) increases risk of heart attack and stroke (<a href="http://www.myhealthnewsdaily.com/2208-diet-soda-heart-attack-risk.html" target="_blank">http://www.myhealthnewsdaily.com/2208-diet-soda-heart-attack-risk.html).</a></li>
<li><u><b>Heavily linked to cancer:</b></u> This may be the most widely known risk, but some studies have shown that drinking 30 ounces or more daily of diet soda increases your risk of cancer more than smoking a pack of cigarettes! Yikes. (naturalsociety.com).</li>
<li><u><b>Increased risk of metabolic syndrome:</b></u> Drinking diet soda puts you at a much higher risk for diabetes and metabolic syndrome. This means high cholesterol and excess belly fat which can also lead to the above mentioned risk of heart attack. This was proven by a 2008 study at the University of Minnesota with over 10,000 participants.</li>
<li><b><u>Kidney problems:</u></b> Diet soda has been linked to dramatically decline kidney function. Our kidneys are the organs that reprocess and detoxify our blood, so.....pretty important.</li>
</ol>
<br />
Sadly, these are only a few of the dangerous effects of drinking diet soda, really this list could go on and on! And hey, if your main concern is looking good, diet soda <i>really </i>stains your teeth.<br />
<br />
<div style="text-align: center;">
<b><i>Sometimes detoxing from diet soda and finding alternatives can be hard, if you have questions or are interested in working with a nutrition professional to create an individualized dietary program, contact me at madronawellness.rachel@gmail.com! </i></b></div>
<br />
<br />
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-26017202701330451912014-02-05T07:28:00.001-08:002014-02-05T07:42:32.021-08:005 Ways to Heal Leaky Gut<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-cSfpVBY0ALc/UvJb2hUQADI/AAAAAAAAANQ/XXk-VDhTSdc/s1600/Unknown-2.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-cSfpVBY0ALc/UvJb2hUQADI/AAAAAAAAANQ/XXk-VDhTSdc/s1600/Unknown-2.jpeg" /></a></div>
Leaky Gut Syndrome....sounds lovely, right? For more detailed information on what leaky gut actually <i>is, </i>see my <a href="http://madronawellness.blogspot.com/2011/06/leaky-gut-syndrome-causes-and-symptoms.html">past article for more information</a>. But just a short review: leaky gut syndrome is more technically known as <i>increased intestinal permeability</i>. This means that, via various irritants (could be inflammatory foods/foods you are sensitive to, a bacterial or parasitic infection, yeast overgrowth, too high or low cortisol levels/adrenal fatigue, unregulated blood sugar), the microscopic villi of the walls of your intestinal lining have been damaged. In this case, their job of allowing the right nutrients to be absorbed into the bloodstream is compromised, and they are allowing undigested compounds and toxins to enter, sparking an immune attack from the body and giving us symptoms.<br />
<br />
Needless to say, <i>not </i>a good situation!<br />
<br />
<u style="font-style: italic; font-weight: bold;">So, what can I do about my leaky gut???</u> If you suspect you may suffer from leaky gut (and it is more common that you might think), first thing you can do is work with a practitioner to pinpoint any possible causes such as those mentioned above. If there is a yeast overgrowth or infection, unfortunately only changing your diet may not be enough. However, dietary changes are a key step as well as some safe herbs and supplements. Keep in mind that for severe cases of leaky gut, working with a knowledgeable practitioner to develop a personalized, therapeutic protocol for both diet and supplementation may be the best choice.<br />
<br />
<b><u>5 Steps You Can Take To Heal Your Leaky Gut:</u></b><br />
<br />
1. Undergo an elimination diet, cutting out irritating foods for one month and then slowly reintroducing one at a time to discover food sensitivities. I have a one month elimination diet program I sell for $50 and guides you through this process on your own, or you can research how to do it safely and effectively. The most common food allergens you'll want to eliminate include corn, soy, gluten, dairy, eggs, alcohol, sugar and (in most cases) all grains.<br />
<br />
<br />
2. Include healing foods in your diet. First and foremost, fermented foods such as raw sauerkraut or kimchi, kvass, or kefir (best to stick to vegetable sources, however). Eat these every day. Also great for healing the gut and allowing you to absorb nutrients is a homemade bone broth. <a href="http://madronawellness.blogspot.com/2013/01/the-beauty-of-broth.html">See a recipe I've shared here.</a><br />
<br />
3. Take probiotics for about a month to reinoculate your gut with good bacteria. Depending on the level of damage this may not be enough, but could very well help with repair and assimilation of nutrients. I like <a href="http://drohhiraprobiotics.com/dr_ohhira_probiotics_professional_formula.php">Dr. Ohirras professional grade probiotics</a>.<br />
<br />
4. Determine if you have a bacterial or parasitic infection or yeast overgrowth. Fortunately, there are some great labs that provide at home testing and working with a professional to create a supplementation protocol to kill these bugs will go a very long way in healing your leaky gut in the long term. Also important to test cortisol levels, as this hormone largely regulates our gut immunity via Secretory IgA.<br />
<br />
5. Supplementing with L Glutamine which is key to gut health and helps with sugar cravings. Another helpful supplement is DGL (deglycyrrhizinated licorice), which can help immensely with strengthening the mucosal lining of the stomach and intestines.<br />
<div style="text-align: center;">
<b><i><br /></i></b></div>
<div style="text-align: center;">
<b><i>As always, please contact me with further question or if working with a professional for testing and individualized dietary and supplementation protocols could help you!</i></b></div>
<br />
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-67673349776302030772014-01-13T09:25:00.000-08:002014-01-13T09:25:16.633-08:00Could I Be Magnesium Deficient?<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-FRxtsq68pCo/UtQhTRkzLKI/AAAAAAAAAM4/zko9hQpxBW0/s1600/Unknown.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-FRxtsq68pCo/UtQhTRkzLKI/AAAAAAAAAM4/zko9hQpxBW0/s1600/Unknown.jpeg" /></a></div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Now that we are well into January of 2014, the holiday craziness is beginning to feel like a distant memory and we are readjusting to normal life. In my last article, we talked again about how stress impacts our adrenal glands, potentially leading to <a href="http://madronawellness.blogspot.com/2013/12/should-i-test-my-adrenal-glands.html">adrenal fatigue</a>. Now, lets take a look at a key nutrient that supports the body in times of stress, and where to get it. That key nutrient is (drum roll please)....<b><i>MAGNESIUM!!</i></b></span><div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b><i><br /></i></b></span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">According to Dr. Normal Shealy, "Every known illness is associated with a magnesium deficiency" and that, "magnesium is the most critical mineral required for electrical stability of every cell in the body. A magnesium deficiency may be responsible for more diseases than any other nutrient" (greenmedinfo.com). </span><div>
<b><i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></i></b></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Magnesium is a crucial mineral in the human body, carrying out over 300 different chemical reactions (whfoods.com). Over half of our magnesium is stored in the bone, making it very important for bone health and maintenance. Additionally, magnesium is interesting in that it both plays a vital part in the chemical reaction that gives us energy, while also supporting our nervous system and allowing us to relax. Magnesium is a cofactor to the enzymes needed to produce energy, and studies have pointed to low magnesium levels contributing to fatigue.</span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<b><u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">How Does Magnesium Relate to Managing Stress?</span></u></b></div>
<div>
<b><u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></u></b></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">As mentioned above, magnesium places an important role in balancing the nervous system. All of our cells hold receptors which allow chemical messengers to enter and exit. One such brain cell receptor is called NMDA, and magnesium is a mineral that largely contributes to their function. With low magnesium levels, we can find ourselves depressed and anxious.</span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<b><u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Symptoms of Magnesium Deficiency:</span></u></b></div>
<div>
<b><u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></u></b></div>
<div>
<ul>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Fatigue and weakness</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Irritability and insomnia</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Muscle spasms, particularly in the legs</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Loss of appetite</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Numbness or tingling</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Muscle pain, tension and soreness</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Chest tightness</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Abnormal heart rhythm</span></b></li>
</ul>
<div>
<b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></b></div>
</div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Of course, if you are experiencing any sort of chest discomfort, pain, or abnormal heart rhythms you should see your doctor, but if all checks out, magnesium deficiency should be considered as a contributing factor.</span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<b><u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Foods Highest in Magnesium (in order):</span></u></b></div>
<div>
<b><u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></u></b></div>
<div>
<ul>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Dark leafy greens! Especially spinach, swiss chard and beet greens.</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Pumpkin seeds</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Summer squash</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Black and navy beans</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Cashews</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Quinoa</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Spelt</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Tempeh</span></b></li>
<li><b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Brown rice</span></b></li>
</ul>
</div>
<div>
<b><u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Magnesium Supplementation</span></u></b></div>
<div>
<b><u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></u></b></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">While we always need to start with a base of healthy foods, magnesium is one nutrient most of us could benefit from supplementing with. In times of stress, we go through out magnesium stores more quickly, and given that our modern world is unnaturally stressful, most of us are likely deficient to some extent. I really like the <a href="http://www.pureencapsulations.com/magnesium-glycinate.html">product from Pure Encapsulations</a>, as its gentler on the system and is less likely to cause loose stools or diarrhea. Whenever supplementing with magnesium, if this happens simply back off the dosage.</span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Hopefully this information about magnesium has been helpful, and as always contact me with further questions! Magnesium-rich foods and supplementation can be a great booster to any adrenal or stress protocol. </span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Happy New Year!</span></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
</div>
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-3531854753120738852013-12-27T09:04:00.002-08:002013-12-27T09:04:55.772-08:00Should I Test My Adrenal Glands?
<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<span class="Apple-style-span" style="font-size: 19px;"><b><u><br /></u></b></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-GoYcLs6pjDA/Ur2y7V3kZ8I/AAAAAAAAAMo/S3uf_T11ONg/s1600/images-1.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-GoYcLs6pjDA/Ur2y7V3kZ8I/AAAAAAAAAMo/S3uf_T11ONg/s1600/images-1.jpeg" /></a></div>
<div class="MsoNormal">
More and more in the world of holistic nutrition and
medicine we are hearing about the phenomena of adrenal fatigue. I’d like to
offer some easy to understand and clarifying information about the function of
our adrenal glands and how they might become fatigued, and why it’s probably a
good idea to test them, particularly if you suffer from some common symptoms.</div>
<div class="MsoNormal">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt;">What are the adrenal glands?<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Our two adrenal glands are located atop our kidneys. They
are endocrine glands, responsible primarily for producing our hormones in
response to stress. These hormones are namely cortisol, epinephrine,
norepinephrine and androgens. Our adrenals are made up of two parts, the inner
medulla and outer cortex. The cortex is responsible for the production of our
corticosteroids and androgens, while the medulla is responsible for adrenaline
and noradrenaline. <o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt;">How do the adrenal glands become
fatigued?<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
In ideal circumstances, our adrenals are secreting
appropriate amounts of stress hormones (particularly cortisol) at appropriate
times. When we are relaxed they can relax, and when we need to react to an
acute, stressful occurrence the adrenals can pump out more of the necessary
stress hormones. Think: running from a tiger. The problem we encounter in our modern
world is living in a more chronic state of stress, and perhaps not even
realizing this is the case. Here is a list of some common stressors that can
fatigue our adrenal glands over time:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
</div>
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Anger</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Worry/Anxiety/Fear</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Working long hours, working a stressful job</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Relationship problems</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Too little or too much exercise</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Poor diet and nutritional deficiencies</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Gut pathogens like parasites or bacteria</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Traumatic life event, both physical and/or
emotional (surgery or divorce)</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Sleep deprivation</li>
<li><span style="font-family: Symbol; font-size: 14.0pt; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";"> </span></span></span>Chronic
pain and/or inflammation</li>
</ul>
<!--[if !supportLists]--><o:p></o:p><br />
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt;">What are the Common Symptoms of Adrenal
Fatigue?<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
There are many symptoms and they will vary from person to
person, but here are some of the most common:<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
</div>
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Fatigue/weakness</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Feeling jittery or anxious/Irritability</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Depression</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Poor memory and Inability to concentrate</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Insomnia</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Inability to lose weight or weight gain</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Craving sugar</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Hypoglycemia (low blood sugar)</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Feeling excessively light headed upon standing</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Energy crashes throughout the day</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Dependency on caffeine or other substances</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Food allergies/sensitivities</li>
</ul>
<!--[if !supportLists]--><o:p></o:p><br />
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;"><span style="font-size: 14.0pt;">How Can I Test my Adrenal Glands?<o:p></o:p></span></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">The good news is
there is easy and affordable testing along with effective dietary and
supplemental support available</b>. Fortunately, we have access to great labs
that test our cortisol levels throughout the day. This way, we can look not
only at our overall cortisol output (too much or too little), but we can see
our circadian rhythm. Are you feeling exhausted upon waking even after a full
nights sleep, or maybe suffering from that extreme late afternoon crash that
leaves you scrambling for the nearest candy bar or cup of coffee? This could be
a sign that your cortisol levels are dysregulated.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">For more information on adrenal testing along with individualized diet,
lifestyle, and supplemental programs to get you feeling your best, contact me
for a free introductory consultation!<o:p></o:p></i></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Rachel Fiske, NC <o:p></o:p></div>
<div class="MsoNormal">
Madronawellness.org<o:p></o:p></div>
<div class="MsoNormal">
Madronawelness.rachel@gmail.com<o:p></o:p></div>
<!--EndFragment-->Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-77422849406748273122013-12-03T08:54:00.001-08:002013-12-03T08:54:04.340-08:00Could a GI Infection Be Causing Your Weight Gain?<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-8B5E2lk-cos/Up4MiK2CXTI/AAAAAAAAAMY/c5D3usIyWIw/s1600/Unknown.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-8B5E2lk-cos/Up4MiK2CXTI/AAAAAAAAAMY/c5D3usIyWIw/s1600/Unknown.jpeg" /></a></div>
When most of us think of having a GI (gastrointestinal) issue, we (naturally) connect it with digestive symptoms such as bloating, gas, pain, diarrhea/constipation, heartburn, and other such common occurrences. While these symptoms can absolutely signify a GI infection, the most fascinating (and deceiving) part is that often we experience no glaring digestive symptoms, but instead are plagued with <b><i><u>fatigue, weight gain, mood changes and/or hormonal imbalances.</u></i></b> The scary part is, we would never think to link this to a GI infection, therefore never addressing the underlying problem!<br />
<br />
First, lets take a quick look at what constitutes a GI Infection. We could be talking about a bacterial (like h. pylori), parasitic, or fungal (like candida) infections. While yeast (candida) is more commonly known, we often associate having a parasite with traveling to exotic places. This might be true, but parasites are also very easily contracted via pets or food and water right here at home. Unfortunately, testing with your MD often comes back clean even when you <i>do, </i>in fact, have a parasite, because they are typically only testing for certain, acute infections.<br />
<br />
<b><i><u>How do I know if I have a parasite?</u></i></b><br />
<b><i><u><br /></u></i></b>
Really, the only way to know for sure is to work with a practitioner for testing. There are some great labs out there that do very thorough and affordable GI screening. You can be clued into whether testing is right for you if you experience any of the following:<br />
<br />
<ul>
<li>Chronic digestive symptoms as described above (heartburn, indigestion, IBS, bloating, gas, etc)</li>
<li>Mood disturbances (anxiety, depression, etc)</li>
<li>Constant sugar cravings</li>
<li>Unexplained weight gain or inability to lose weight with diet and exercise</li>
<li>Increased food sensitivities/allergies</li>
<li>Female hormone imbalances (irregular periods, extreme PMS)</li>
<li>Fatigue</li>
<li>Achy Joints</li>
</ul>
<div>
<b><i><u>How do parasites or other GI Infections relate to weight gain??</u></i></b></div>
<div>
<b><i><u><br /></u></i></b></div>
<div>
When we have any of the GI infections listed above (parasite, bacteria, fungal), damage has been (and is being) done to our gut lining. This means that we aren't able to digest and absorb the nutrients from our food, and this negatively affects our tissues and organs. This is why we may likely experience symptoms in other body systems that do not appear to be directly related to the gut. </div>
<div>
<br /></div>
<div>
In terms of weight gain or inability to lose weight, we must remember <b><u>the cortisol connection.</u><span class="Apple-style-span" style="font-weight: normal;"> When we have a chronic GI infection, this triggers inflammation and therefore sends the message to our body that we need more cortisol, a primary anti-inflammatory hormone. Cortisol is also a sort of fat storage hormone, so when we are over-producing it, our body holds onto weight (particularly around the mid section).</span></b></div>
<div>
<b><span class="Apple-style-span" style="font-weight: normal;"><br /></span></b></div>
<div>
<b><i><u>What can I do??</u></i></b></div>
<div>
<b><i><u><br /></u></i></b></div>
<div>
The best approach is to work with a practitioner that can guide you in cutting out inflammatory foods to locate any potential food sensitivities and quell inflammation, and test your gut for these types of infections. It is also a really good idea to test your cortisol levels. After seeing whats really going on in your labs, there are easy and effective herbal and supplemental programs to address the problem, alongside (always first and foremost) diet and lifestyle changes as necessary.</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<b><i>Feel free to contact me at madronawellness.rachel@gmail.com to inquire about possible testing and how to not only lose the weight, but get back to feeling your best!</i></b></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<b><i><u><br /></u></i></b></div>
<div>
<b><i><u><br /></u></i></b></div>
<div>
<b><i><u><br /></u></i></b></div>
<div>
<b><i><u><br /></u></i></b></div>
<div>
<b><i><u><br /></u></i></b></div>
<div>
<b><i><u><br /></u></i></b></div>
<div>
<b><i><u><br /></u></i></b></div>
<br />
<br />Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-35767898900300433692013-10-31T07:38:00.001-07:002013-10-31T07:38:09.147-07:00Happy Halloween! Fall Apple Crisp Recipe!<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-2cZf-hUY3NA/UnJrQBfRzXI/AAAAAAAAAMI/yfIrIDo25X4/s1600/images-1.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-2cZf-hUY3NA/UnJrQBfRzXI/AAAAAAAAAMI/yfIrIDo25X4/s1600/images-1.jpeg" /></a></div>
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; color: #222222; font-family: arial; font-size: x-small;"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">~Hello lovely nutrition enthusiasts~</span></span></span><br />
<div style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; color: #222222; font-family: arial; font-size: small;">
<span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; color: #222222; font-family: arial; font-size: small;">
<span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;">Happy Fall!!! I know I know, every year I gush about how much I miss this season and miss the vibrant colors and crisp air of Oregon, but I will say we've had some lovely fall-ish days here in San Francisco, as well. I'll take what I can get!</span></div>
<div style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; color: #222222; font-family: arial; font-size: small;">
<span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="-webkit-border-horizontal-spacing: 2px; -webkit-border-vertical-spacing: 2px; color: #222222; font-family: arial; font-size: small;">
<span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;">Just in the nick of time for Halloween when you were fretting over what to replace all of those processed sweets with, I thought I'd sent along a delicious recipe for a </span><b><i><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">grain free apple crisp</span></span></i></b><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;">. Cook it up tonight, sip some tea and watch a scary movie. Or, venture out to the sweaty, crowded bars of SOMA.....that could be fun too. Rrrrrrright.</span><div>
<span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;">Life in Madrona Wellness land is just great. I've had the pleasure of helping more and more people on their path to discover super fun things like gut pathogens and infections, adrenal burnout, and female hormone imbalances. Hooray! But really, it is incredible to watch the recovery of these long standing dysfunctions and the world of difference it makes it our lives. As always, </span><i><b><u><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: medium;">if you or someone you know is suffering from some common symptoms such as fatigue, insomnia, weight gain, anxiety, depression, or digestive distress (these are just a few examples), contact me to see how we might be able to get you feeling well again!</span></span></u></b></i></div>
<div>
<i><b><u><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><br /></span></u></b></i></div>
<div>
<span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;">Ok, now onto the dessert, thanks for bearing with me and I hope you enjoy this fall treat! </span></div>
<div>
<span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><b><span class="Apple-style-span" style="font-size: medium;">GRAIN FREE APPLE CRISP</span></b></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><i>adapted from healthnutnation.com</i></span></div>
<div>
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; color: #414141; font-family: Calibri, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 21px;"><strong><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br /></span></span></strong></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"></span><span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; color: #414141; font-family: Calibri, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 21px;"><strong><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Ingredients for apple filling:</span></span></strong></span></div>
<div>
<span class="Apple-style-span" style="-webkit-border-horizontal-spacing: 0px; -webkit-border-vertical-spacing: 0px; color: black; font-family: Calibri, Arial, Helvetica, sans-serif; font-size: 13px; line-height: 16px;"><div class="blog-yumprint-ingredient-section" style="margin-bottom: 30px; margin-left: 0px; margin-right: 0px; margin-top: 30px;" yumprintsection="0">
<ol class="blog-yumprint-ingredients" style="font-style: normal; font-weight: normal; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-decoration: none; text-transform: none;">
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 4px !important; padding-bottom: 0px !important; padding-left: 15px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -15px !important;" yumprintitem="1"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">6 large organic apples, cored, peeled and cubed</span></span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 4px !important; padding-bottom: 0px !important; padding-left: 15px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -15px !important;" yumprintitem="2"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">1 tsp cinnamon</span></span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 4px !important; padding-bottom: 0px !important; padding-left: 15px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -15px !important;" yumprintitem="3"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">1 Tbsp honey</span></span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 4px !important; padding-bottom: 0px !important; padding-left: 15px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -15px !important;" yumprintitem="3"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br /></span></span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 4px !important; padding-bottom: 0px !important; padding-left: 15px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -15px !important;" yumprintitem="4"><strong><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Ingredients for crust and crisp topping:</span></span></strong></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 4px !important; padding-bottom: 0px !important; padding-left: 15px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -15px !important;" yumprintitem="5"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">1 cup almond flour</span></span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 4px !important; padding-bottom: 0px !important; padding-left: 15px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -15px !important;" yumprintitem="6"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">1 ½ cups crispy pecans</span></span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 4px !important; padding-bottom: 0px !important; padding-left: 15px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -15px !important;" yumprintitem="7"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">1 ½ cups shredded coconut</span></span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 4px !important; padding-bottom: 0px !important; padding-left: 15px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -15px !important;" yumprintitem="8"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">1 Tbsp coconut oil</span></span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 4px !important; padding-bottom: 0px !important; padding-left: 15px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -15px !important;" yumprintitem="9"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">1/4 cup honey</span></span></li>
<li class="blog-yumprint-ingredient-item" itemprop="ingredients" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 4px !important; padding-bottom: 0px !important; padding-left: 15px !important; padding-right: 0px !important; padding-top: 0px !important; text-indent: -15px !important;" yumprintitem="10"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">1 tsp </span></span></li>
</ol>
</div>
<div class="blog-yumprint-method-section" style="margin-bottom: 30px; margin-left: 0px; margin-right: 0px; margin-top: 30px;" yumprintsection="1">
<ol class="blog-yumprint-methods" itemprop="recipeInstructions" style="font-family: 'Helvetica Neue', Helvetica, Arial, sans-serif, 'Helvetica Neue', Helvetica, Tahoma, 'Sans Serif', Sans; font-size: 14px; font-style: normal; font-weight: normal; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 0px !important; padding-bottom: 0px !important; padding-left: 0px !important; padding-right: 0px !important; padding-top: 0px !important; text-decoration: none; text-transform: none;">
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="0"><strong><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Instructions for crust and crisp topping:</span></span></strong></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="1"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">In a food processor,</span></span><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"> process the pecans until it is a pecan meal – not a nut butter – you want tiny pieces</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="2"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Add the almond flour and cinnamon and process together</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="3"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Add the honey and coconut oil and process until well mixed</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="4"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Add the shredded coconut and process until it is all combined</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="5"><strong><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br /></span></span></strong></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="5"><strong><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Instructions for apple filling:</span></span></strong></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="5"><strong><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br /></span></span></strong></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="6"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">In a large pan sauté the apples in some ghee, butter or coconut oil</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="7"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Cook until somewhat soft but still crispy (about 6 – 8 minutes)</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="8"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Add cinnamon and honey to taste when they are just cooked</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="9"><strong><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br /></span></span></strong></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="9"><strong><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Putting it all together:</span></span></strong></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="9"><strong><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;"><br /></span></span></strong></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="10"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Remove 3/4 of the crust batter and press into the pie plate, reserving the rest for the topping</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="11"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Bake the crust at 325 degrees F for 15 – 20 minutes until browned</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="12"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Remove from stove and let cool</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="13"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Cook the apples while the crust is cooking and remove apples with a slotted spoon</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="14"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Place the apples in in the crust</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="15"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Sprinkle the remaining batter over the cooked apples</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="16"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Bake at 325 degrees F for 8 – 10 minutes or until lightly browned</span></span></li>
<li class="blog-yumprint-method-item" style="color: #414141; line-height: 21px; list-style-position: inside !important; list-style-type: none !important; margin-bottom: 0px !important; margin-left: 0px !important; margin-right: 0px !important; margin-top: 15px !important; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;" yumprintitem="17"><span class="Apple-style-span" style="font-family: 'comic sans ms', sans-serif;"><span class="Apple-style-span" style="font-size: x-small;">Serve warm or cold with fresh whipped cream, coconut cream, yogurt, etc.</span></span></li>
</ol>
</div>
</span></div>
</div>
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-17082253778329119632013-09-16T08:27:00.001-07:002013-09-16T08:27:04.537-07:00Response to NY Times Article: Breakfast or No Breakfast?<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-vDQUHU3F0Xk/UjcjOv_06wI/AAAAAAAAAL4/EUsU8zqXLu8/s1600/images.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-vDQUHU3F0Xk/UjcjOv_06wI/AAAAAAAAAL4/EUsU8zqXLu8/s1600/images.jpeg" /></a></div>
Last week while reading the news, I came across this <a href="http://well.blogs.nytimes.com/2013/09/10/myths-surround-breakfast-and-weight/?hpw">New York Times article</a> on the "breakfast myth." I'd encourage you to read it, but in summary, it discusses new studies/speculation coming out that the long held belief that eating breakfast promotes long term weight loss (or more successful weight management) is, in fact, a myth.<br />
<br />
Interesting thought, and for a small percentage of the population, that may be true. However, I think they failed to consider some pretty important points.<br />
<br />
In an ideal world, for a 100% healthy individual with totally regulated blood sugar and daily cortisol output, perfect gut health and hormonal balance, sure, skipping breakfast will likely not have an effect and is actually included in intermittent fasting routines of some wellness professionals such as<a href="http://chriskresser.com/"> Chris Kresser,</a> L.Ac and functional medicine practitioner. However, the reality is that the majority of us do not fall into this category, and therefore may very likely feel ill effects of skipping breakfast and starting our day only with a cup of coffee. Also, the article failed to distinguish between different foods, which is an extremely important component to the breakfast debate.<br />
<br />
<b><u>So, what really constitutes a healthy breakfast?</u></b><br />
<b><u><br /></u></b>
The SAD (Standard American Diet) teaches us that beginning the day with a whole grain cereal makes a world of difference from your typical sugar cereal that most have come around to agree are not a great way to begin the day. However, even a bran or whole grain type of cereal, while it might be a touch better than the above mentioned choice, is still blasting the body with a carb-only breakfast and therefore not providing it with the essential nutrients (namely quality fats and proteins) that it needs to maintain stable blood sugar throughout the day (especially if we struggle with blood sugar ups/downs and other hormonal imbalances).<br />
<br />
Again, if you are one of the lucky individuals who have top tier health and want to experiment with beginning your day sans breakfast, go for it! See how you feel. <i><b>But, for the rest of us that may deal with that late afternoon energy crash, sugar cravings throughout the day, feeling really hungry only shortly after eating breakfast, and/or late night cravings...lets look at some good, quick, healthy breakfast options to support all of our body systems for the day to come:</b></i><br />
<br />
<br />
<ul>
<li>2 soft or hard boiled eggs with 1/2 an avocado sprinkled with sea salt/pepper.</li>
<li>Chicken or turkey sausage with a handful of spinach (or other greens), add some sauerkraut and avocado for healthy fat and probiotics.</li>
<li>Frittata. This is a great option to make ahead of time and eat throughout the week/on the go.</li>
<li>Dinner leftovers</li>
<li>Smoked salmon with tomato, cucumber, avocado</li>
<li><a href="http://www.madronawellness.org/2/post/2011/06/coconut-flour-muffins-quick-and-easy-breakfast.html">Coconut flour muffins</a></li>
</ul>
<div>
These are just a few ideas, but get creative! Begin trying to shift your idea of what "should be" breakfast, and think real, whole food. You will likely reap the benefits throughout the day to come.</div>
<br />
<br />
<br />
<br />Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-60926302838168503572013-09-03T08:53:00.002-07:002013-09-03T08:53:57.718-07:00Do You Have Hidden Food Allergies/Sensitivities??<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-kmh7v1yZ_iI/UiYFGAdZxfI/AAAAAAAAALo/wEGCqpOyNPg/s1600/Unknown.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-kmh7v1yZ_iI/UiYFGAdZxfI/AAAAAAAAALo/wEGCqpOyNPg/s1600/Unknown.jpeg" /></a></div>
As adults, we generally assume that by this point in our lives we know which foods we can and cannot eat both due to taste and potential food reactions. However, this is often NOT the case!<br />
<br />
Food allergies and sensitivities are really tricky. Why? Well, for various reasons, number one being often times the signs and symptoms that we are reacting to a foods are not experienced as the typical symptoms that would come with food reactions; aka, gastrointestinal (GI). We assume that the feelings we would get from eating foods we are sensitive too would be the obvious: gas, bloating, stomach upset, diarrhea, etc. <b><i><u>What we DON'T think of are the myriad of other quite-common symptom such as...</u></i></b><br />
<br />
<ul>
<li>Fatigue, energy dips/spikes</li>
<li>Moodiness/Depression/Anxiety</li>
<li>Brain fog/poor memory</li>
<li>Insomnia</li>
<li>Increased cravings, particularly to the very foods you are sensitive to.</li>
<li>Inflammation/pain/joint pain and stiffness</li>
<li>Eczema/Acne</li>
<li>Headaches/Migraines</li>
<li>Seasonal allergies</li>
<li>Weight gain or weight loss resistance</li>
</ul>
<div>
<br /></div>
<div>
...just to name a few! Lets take a look at how food allergies and sensitivities develop and what is actually happening in the body.</div>
<div>
<br /></div>
<div>
<b>HOW DO I DEVELOP FOOD ALLERGIES OR SENSITIVITIES?</b></div>
<div>
<b><br /></b></div>
<div>
First of all, lets distinguish between the two. Allergies are typically easier to detect as they involve the presence of IgE antibodies. These are the ones that will more commonly show up on food allergy tests. Food sensitivities are more commonly undiagnosed as they are related to IgG antibodies, and will often not show up in testing. That is why taking food allergy testing at face value can be risky, as false negatives are quite common.</div>
<div>
<b><br /></b></div>
<div>
Both can be present due to heredity, a week immune system and/or nutritional deficiencies, and the most common way food sensitivities and full blown allergies are developed over time is through a reaction to the protein in a given food. For example, the casein in dairy and the gluten in wheat. Interestingly, you may be surprised to know that being lactose intolerant has nothing to do with a reaction to the casein (protein part) of dairy, but here you are reacting to and unable to break down the carbohydrate portion of food because the body lacks the enzyme lactase which breaks down lactose. This is why some people are fine with lactose free milk, because they are reacting to the lactose versus the casein. Two totally separate things!</div>
<div>
<br /></div>
<div>
<b><i>We can react to any food; however, some of the most common include</i></b> dairy, wheat, soy, corn, eggs, sugar, and peanuts. People who are extra sensitive to wheat also may experience reactions to all grains, both gluten and non gluten containing. </div>
<div>
<br /></div>
<div>
What can happen over (typically) prolonged periods of time is the delicious sounding phenomenon of <b>leaky gut syndrome. </b>Yum. This is when a food (or potentially chemical and/or additive) irritant is entering the gut causing damage to the gut lining which is (ideally and if functioning properly) responsible for the filtration of nutrients into the blood stream, and therefore allowing undigested particles to pass through. When this happens, the body alerts the immune system to respond and launches an attack, which we then experience in the form of a food reaction. Again, <b><i>this reaction can take the form of all of the symptoms mentioned above and many more...point being it is often NOT simply the easy to read GI discomfort you might assume!</i></b><br />
<b><i><br /></i></b>
It should be noted that while we will not discuss these other common contributors to leaky gut in this article, one may be experiencing impaired gut function also as a result of parasitic or bacterial infection, yeast overgrowth, chronic stress or nutrient deficiencies.<br />
<b><i><br /></i></b>
<b>WHAT CAN I DO TO ADDRESS FOOD SENSITIVITIES?</b><br />
<b><br /></b>
First, it is necessary to pinpoint your particular trigger foods. While you can definitely work with a healthcare professional to do some testing (again, keep in mind that many conventional doctors use lab companies that produce frequent false negatives, so seeking out a naturopath or other functional medicine practitioner is ideal), you can also undergo an <b><i>elimination diet.</i></b> This is the process of cutting out inflammatory foods that you may be reacting to for a certain amount of time (I suggest minimum 1 month, even better 2 months), and then reintroducing them one by one in a careful and specific manner that will give you the information you are looking for. Working with a professional can make this process much easier. <b><u>Contact me directly if you are interested in my Elimination Diet/Sugar Detox Program, which comes with one on one guidance throughout the process.</u></b><br />
<b><u><br /></u></b>
<b><u><br /></u></b></div>
<div>
<b>RESOURCES:</b><br />
<b><br /></b>
Here are a few really interesting articles to check out for more info. As always, please contact me with any questions, and hope you are wrapping up a healthy and happy summer!<br />
<br />
<br />
<ul>
<li><a href="http://www.theverge.com/2013/8/21/4595712/gut-feelings-the-future-of-psychiatry-may-be-inside-your-stomach">Article on the connection between gut and brain health</a></li>
<li><a href="http://justinhealth.com/allergies/">Short Video from Justinhealth.com on seasonal allergies and food sensitivities</a></li>
<li><a href="http://scdlifestyle.com/2010/03/the-scd-diet-and-leaky-gut-syndrome/">Article to learn more about leaky gut syndrome</a></li>
</ul>
</div>
<div>
<b><i><br /></i></b></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-13551365636151756112013-05-09T09:01:00.000-07:002013-05-09T09:01:25.278-07:00Curry Cauliflower Soup Recipe<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-V3qlcs5GWmE/UYvH9KGwJjI/AAAAAAAAALI/otXGhsOSrzA/s1600/Unknown-1.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-V3qlcs5GWmE/UYvH9KGwJjI/AAAAAAAAALI/otXGhsOSrzA/s1600/Unknown-1.jpeg" /></a></div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Hello all!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">While here in San Francisco we had a brief taste of summer last week, yesterday returned to the somewhat chilly and foggy days typical of "summer" here on the bay. But looking on the bright side, I was inspired to make this delicious soup recipe courtesy of paleomg.com that was absolutely delicious!! And, if you haven't checked out this blog, its a great one.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">First, lets take a look at some of the nutrient benefits of the main ingredient used: </span><b><i><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">cauliflower</span></span></i></b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Cauliflower is a cruciferous vegetable that should be included regularly in your diet. Aside from the great nutrient profile (which we'll go over) it has a unique neutral sort of taste that can be made either savory or sweet. The cruciferous family of vegetables is essential for detoxification, cancer prevention, and preventing the formation of free radicals in the body. Other beneficial cruciferous veggies include broccoli, brussel sprouts, and cabbage. </span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Cauliflower is very high in Vitamin C, which is essential for adrenal support (aka stress and blood sugar regulation, among other things) and healthy immune function. This super food is also high in Vitamin K which is crucial for bone and liver health, and certain B-Vitamins necessary for brain function and nerve cell development.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<b><i><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Bottom Line: If you don't already eat cauliflower regularly, you're missing out!!!</span></span></i></b><br />
<b><i><span class="Apple-style-span" style="font-size: large;"><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></span></i></b>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Now, on to the recipe....</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-size: large;"><b><u><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">SWEET CURRIED CAULIFLOWER SOUP</span></u></b></span><br />
<span class="Apple-style-span" style="font-size: x-small;"><i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Courtesty of paleomg.com</span></i></span><br />
<span class="Apple-style-span" style="font-size: x-small;"><i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></i></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">INGREDIENTS:</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 head of cauliflower, roughly chopped</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 sweet onion, chopped</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 apple, chopped</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 garlic clove, minced</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1/2 can coconut milk (whole fat, organic from the can)</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2 cups chicken (or other bone or veggie) broth, preferably homemade!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2 tablespoons curry powder</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 tablespoon raw honey (optional)</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 tablespoon garlic powder</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1-2 tsp sea salt</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1/4 tsp cinnamon</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">black pepper to taste</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1-2 tbsp coconut oil, butter, or ghee</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">INSTRUCTIONS:</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<br />
<ul>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Preheat oven to 400.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Add cauliflower drizzled with some coc. oil, butter or ghee to the oven for about 20 minutes to roast.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">While the cauliflower roasts, using a soup pot sautee garlic in remaining cooking fat. Then, add onion and apples until fragrant.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Then, add coconut milk, broth, and spices. Simmer for about 10 minutes on low heat.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Now, using an immersion blender or food processor, blend everything (including cauliflower) until desired smoothness/consistency.</span></li>
<li><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">If you'd like, add meat. I added some cooked chicken and it was delicious!</span></li>
</ul>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span></div>
<div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">ENJOY!!!</span></div>
<br />
<span class="Apple-style-span" style="font-size: x-small;"><br /></span>
<span class="Apple-style-span" style="font-size: x-small;"><br /></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>
<span class="Apple-style-span" style="font-size: x-small;"><i><br /></i></span>Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-2662972153209484142013-04-26T10:28:00.000-07:002013-04-26T10:28:12.806-07:00Fat, Fatigued, Depressed, Craving Sugar???<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">Hello lovely readers!</span><br />
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<br /></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
Well after that subject line lets get right to it...no time for pleasantries! </div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<br /></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
As I've let you all know (and partially why the blog posts have been few and far between), I've recently started a fascinating mentorship program studying Functional Medicine. Although we've just begun we are already getting into some really juicy info that I want to try my best to share with you. Not just because I'm a huge nerd and absolutely love talking about hormones and the gut, but because these are topics that profoundly effect each of us and/or our loved ones much more than we realize.</div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<br /></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
Did one or more of the symptoms mentioned in the heading of this email resonate with you? If you're one of the lucky ones to answer 'no,' do you have people in your lives that suffer from these ailments? Good and bad news here...the bad news is that these symptoms are shockingly common in this country and stem from a host of reasons including but not limited to physical, mental and emotional stress, toxicity from our foods, the environment, and heavy metals, bacterial and parasitic infections, and more. Fun stuff. The <i>good </i>news is that there are some fairly easy tests you can do do figure out whats going on, and a super effective combination of diet, lifestyle, and supplementation protocols that you can put in place to fix the problem.</div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<br /></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
While in this mentorship program, I have the unique opportunity to study under a leading doctor in the field of Functional Medicine and access his expertise and assistance in interpreting lab results. <b><i><u>If you or anyone you know has been struggling with symptoms of weight management, fatigue, depression, anxiety, insomnia, sugar cravings, GI problems or female hormone imbalances, over the next several months I am offering very discounted consultation rates alongside top of the line lab testing.</u></i></b></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<b><br /></b></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<b><i><u>You do not need to live in bay area, you can be located anywhere.</u><span style="font-style: normal; font-weight: normal;"> Together, we talk a lot about important lifestyle and dietary changes to prevent and even treat illness and injury. This is your base, and the exciting world of functional medicine allows us to expand on this and really look at the science behind your symptoms, and then treat accordingly.</span></i></b></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<b><i><span style="font-style: normal; font-weight: normal;"><br /></span></i></b></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<b><i><span style="font-style: normal; font-weight: normal;">Please contact me directly for more information on what your specific program would entail, fees, and to get any questions answered you may have. I greatly look forward to continuing down the road of health and education together!</span></i></b></div>
<div>
<b><i><span style="font-style: normal; font-weight: normal;"><br /></span></i></b></div>
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com1tag:blogger.com,1999:blog-480680088714783075.post-71290184632284568182013-03-21T12:07:00.000-07:002013-03-21T12:07:07.792-07:00Stress and Adrenal Fatigue<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-hVv36R2Yi60/UUtaIarTQlI/AAAAAAAAAK0/1s24h4zwSkk/s1600/Unknown.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="146" src="http://1.bp.blogspot.com/-hVv36R2Yi60/UUtaIarTQlI/AAAAAAAAAK0/1s24h4zwSkk/s200/Unknown.jpeg" width="200" /></a></div>
<br />
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><b><span style="font-size: medium;">Happy Spring</span></b>! I hope this transition to longer days brings with it a feeling of renewed energy, growth, and fresh starts. </span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;">With all of this opportunity for change, I wanted to touch on a topic that I feel like has come up a lot recently for both myself and clients...that of STRESS! Not only the feeling of mentally and emotionally being under stress, but the physiological effects said stress has on the body that can lead to a myriad of all-too-common symptoms. Lets take a closer look at the main producers of our stress hormones...</span><b><i><span style="font-family: 'comic sans ms', sans-serif;">the adrenal glands.</span></i></b></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;">Quick explanation: the adrenal glands are located by our kidneys and produce the stress hormones cortisol, epinephrine (adrenaline), and norepinephrine. Under times of either more severe stress or cumulative consistent stress, we can go through a range of symptoms as we are asking too much of our adrenals. Phase 1 adrenal fatigue is when we are over-producing cortisol to keep up with our bodies added need for energy. This leaves us feeling "tired and wired," perhaps irritable, anxious, a running-on-fumes kind of feeling. Phase 2 is when our poor adrenal glands can't keep up anymore and are now under-producing, leaving us feeling more consistently fatigued, dragging, and drained post-exercise. What we DONT want to have happen is when we arrive at stage 3 or 4, which is burn out of the adrenal glands, as this is </span><b><u><span style="font-family: 'comic sans ms', sans-serif;">much</span></u></b><span style="font-family: 'comic sans ms', sans-serif;"> harder to recover from.</span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<b><span style="font-family: 'comic sans ms', sans-serif;">Primary Components which can lead to Adrenal Fatigue:</span></b></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<div>
<ul>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">lack of sleep</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">poor food choices</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">using food and drinks as stimulants when tired</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">staying up late even when fatigued</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">constantly driving yourself</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">trying to be perfect</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">lack of enjoyable and rejuvenating activities</span></li>
</ul>
<div>
<b><span style="font-family: 'comic sans ms', sans-serif;"><br /></span></b></div>
<div>
<b><span style="font-family: 'comic sans ms', sans-serif;">Signs and Symptoms of Adrenal Fatigue:</span></b></div>
</div>
<div>
<b><span style="font-family: 'comic sans ms', sans-serif;"><br /></span></b></div>
<div>
<ul>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">difficulty getting up in the morning</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">continuing fatigue not relieved by sleep</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">craving salty foods</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">lethargy</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">increased effort to do every day tasks</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">decreased sex drive</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">decreased ability to handle stress</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">increased time to recover from injury or illness</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">light headedness when standing up quickly</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">less enjoyment or happiness with life/mild depression</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Increased PMS</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">less focus/less ability to concentrate</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">memory less accurate</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">afternoon low around 3 or 4pm, possibly feeling better after evening meal or in the evening/night time</span></li>
</ul>
<div>
<b><span style="font-family: 'comic sans ms', sans-serif;"><br /></span></b></div>
<div>
<b><span style="font-family: 'comic sans ms', sans-serif;">What You Can Do Now:</span></b></div>
</div>
<div>
<b><span style="font-family: 'comic sans ms', sans-serif;"><br /></span></b></div>
<div>
<ul>
<li style="margin-left: 15px;"><b><span style="font-family: 'comic sans ms', sans-serif;">Lifestyle</span></b><span style="font-family: 'comic sans ms', sans-serif;">: this is clearly the hardest! Strive to find as many opportunities as possible to decrease stress at home and at work. </span></li>
<li style="margin-left: 15px;"><b><span style="font-family: 'comic sans ms', sans-serif;">Deep breathing and/or daily meditation practice.</span></b><span style="font-family: 'comic sans ms', sans-serif;"> Starting with even 5-10 minutes of deep belly breathing makes a huge difference!</span></li>
<li style="margin-left: 15px;"><b><span style="font-family: 'comic sans ms', sans-serif;">Eat regularly, every 3-4 hours</span></b><span style="font-family: 'comic sans ms', sans-serif;">. It is important to maintain balanced blood sugar levels when supporting the adrenals. Strive for something with healthy protein and fat sources like hard boiled eggs, nuts/seeds, organic jerky, cut up veggies or fruit with almond butter.</span></li>
<li style="margin-left: 15px;"><b><span style="font-family: 'comic sans ms', sans-serif;">Do NOT drink coffee on an empty stomach, and really try to cut back (or cut out) caffeine altogether.</span></b><span style="font-family: 'comic sans ms', sans-serif;"> This is an enemy to the adrenal glands, as well as alcohol.</span></li>
<li style="margin-left: 15px;"><b><span style="font-family: 'comic sans ms', sans-serif;">Eat BEFORE 10AM.</span></b><span style="font-family: 'comic sans ms', sans-serif;"> You need to replenish your falling glycogen stores after the previous nights sleep. Even a small snack is better than nothing at all. Try to eat lunch around noon or just before, a nutritious snack between 2-3pm, and dinner no later than 6pm (ideally).</span></li>
<li style="margin-left: 15px;"><b><span style="font-family: 'comic sans ms', sans-serif;">Avoid refined and processed foods</span></b><span style="font-family: 'comic sans ms', sans-serif;"> as much as possible, as these are big stressors on the body. Stick to real, whole foods. If your great grandparents wouldn't recognize it as food, its probably not the best choice!</span></li>
</ul>
<div>
<b><span style="font-family: 'comic sans ms', sans-serif;">Herbs/Supplements:</span></b></div>
</div>
<div>
<b><span style="font-family: 'comic sans ms', sans-serif;"><br /></span></b></div>
<div>
<ul>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Tulsi tea in any flavor you'd like. You can buy these from the brand Organic India online or at Whole foods, or I'd imagine most other health food stores.Great adaptogenic herb to support the adrenals.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Gaia Herbs tincture of adrenal supporting herbs (one called either Stress Response or Adrenal Health), buy at whole foods or </span><a href="http://www.gaiaherbs.com/products/detail/5/Adrenal-Health-" style="color: #1155cc;" target="_blank"><span style="font-family: 'comic sans ms', sans-serif;">here at their website.</span></a></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Melt 1 tbsp raw coldpressed coconut oil into your tulsi tea (or any other herbal tea), 1-2 times per day to help with blood sugar stabilization, also great for immune support.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Supplement with chelated magnesium, which can also be purchased at whole foods. Even better, take regular epsom salt baths.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Supplement with fermented cod liver oil, very important for omega 3's and adrenal health!! This is my favorite brand and can be ordered online </span><a href="http://www.greenpasture.org/public/Products/CodLiverOil/index.cfm" style="color: #1155cc;" target="_blank"><span style="font-family: 'comic sans ms', sans-serif;">here from Green Pastures.</span></a></li>
</ul>
<div>
<b><span style="font-family: 'comic sans ms', sans-serif;"><br /></span></b></div>
<div>
<b><span style="font-family: 'comic sans ms', sans-serif;">Important Notes on Foods To Eat:</span></b></div>
</div>
<div>
<b><span style="font-family: 'comic sans ms', sans-serif;"><br /></span></b></div>
<div>
<ul>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Try to combine a fat, protein, and carb w/every meal.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Eat LOTS of fresh, organic vegetables, especially bright colored ones (more antioxidants)</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Use sea salt on your food</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Have your starchy carbs come from things like sweet potatoes, root vegetables, and soaked whole grains.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Avoid fruit in the morning, especially if its by itself.</span></li>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Get good quality fats like olive oil, coconut oil, omega 3's from fish or fish oil, nuts/seeds, avocados, good quality meats.</span></li>
</ul>
<div>
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div>
<b><i><span style="font-family: 'comic sans ms', sans-serif;">**There is a lot more than can and sometimes needs to be done in addressing adrenal fatigue. If you feel like you or someone you know are experiencing this and would like more information, please contact me directly!</span></i></b></div>
<div>
<b><i><span style="font-family: 'comic sans ms', sans-serif;"><br /></span></i></b></div>
<div>
<b><i><span style="font-family: 'comic sans ms', sans-serif;">**References and resources: </span></i></b></div>
<div>
<b><i><span style="font-family: 'comic sans ms', sans-serif;"><u><br /></u></span></i></b></div>
<div>
<b><i><span style="font-family: 'comic sans ms', sans-serif;"><u>Adrenal Fatigue, the 21st Century Stress Syndrome</u> by James Wilson</span></i></b></div>
<div>
<b><i><span style="font-family: 'comic sans ms', sans-serif;"><u>The Cortisol Connection</u> by Shawn Talbott and William Kraemer</span></i></b></div>
<div class="yj6qo ajU" style="cursor: pointer; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 2px; outline-color: initial; outline-style: none; outline-width: initial; padding-bottom: 10px; padding-left: 0px; padding-right: 0px; padding-top: 10px; width: 22px;">
</div>
</div>
</div>
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-43809114611710934772013-02-21T14:40:00.001-08:002013-02-21T14:40:27.612-08:00Immune Support: What to do?!?<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-ChWYzKZBJrc/USaiQnnSL8I/AAAAAAAAAKk/5nTRNPEVHc8/s1600/Unknown-1.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-ChWYzKZBJrc/USaiQnnSL8I/AAAAAAAAAKk/5nTRNPEVHc8/s1600/Unknown-1.jpeg" /></a></div>
<span class="Apple-style-span" style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;"><span style="font-family: 'comic sans ms', sans-serif;"><b><span style="font-size: medium;">Happy February!!!</span></b></span></span><br />
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;">As I sit here on this chilly winter day, I'm reminded (not that I could forget) what an important time it is for us all to <b><i>focus on immune health</i></b>. This cold and flu season seems to have hit everyone hard this year. Whether you are included in that or are crossing your fingers to avoid the plague that is sweeping friends/family/coworkers/just about everybody, <b><i>it is of utmost importance to dispel some of the myths around what is good for immune support, and what is actually effective in getting and staying healthy all year round!</i></b></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;">First of all, lets take a look at the major players in weakening our immune systems. <b><i>Basically, our immunity can be compromised by varying sources of stress. Stress can manifest is physical, mental, and emotional ways.</i></b> Emotionally and mentally, being in that consistent go-go-go or "fight or flight" mode is a stress on the body that can pump extra cortisol and stress hormones at an unhealthy rate, compromising our immune system and other systems, as well. Physically, stress can stem from t<b><i>oo much refined sugar, processed foods, caffeine, alcohol, and inflammatory foods in the diet (and/or eating foods we are sensitive to)</i></b>. While attitude and the mental aspect of stress management goes a huge way in keeping our immune systems strong, lets look at some of the things we can also do dietarily and preventatively, before running to the drug store to buy something to simply mask the symptoms!</span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<ul>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">The best <span style="font-size: medium;"><b>immune boosting foods </b></span>include garlic (raw, if possible), ginger, and turmeric. All have strong antibacterial/antimicrobial/<wbr></wbr>antiviral affects. You can make a tea out of fresh ginger, use all three in a curry (turmeric can be freshly bought as the root or purchased dried), or sprinkle raw garlic over a salad or in a dressing. Lots of options here!</span></li>
</ul>
<div>
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
</div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<ul>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Contrary to popular belief that downing tons of orange juice is the best remedy for vitamin C, stick to the following whole food sources, instead. Orange juice will also provide your body with a sugar spike that can actually work against you in trying to fight a cold. <span style="font-size: medium;"><b>Foods highest in vitamin C include papayas, bell peppers, strawberries, broccoli, pineapple, brussel sprouts, kiwi, oranges, cantaloupe, and kale (in that order).</b></span></span></li>
</ul>
</div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<ul>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;"><b><span style="font-size: medium;">Homemade bone broth!</span></b> Or veggie if you're not a meat eater. See my previous <span class="il" style="background-attachment: initial; background-clip: initial; background-color: #ffffcc; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; color: #222222;">newsletter</span>for more info on this and why it is so incredibly effective!</span></li>
</ul>
</div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<ul>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">I know we've all heard it but its not to be underestimated, <span style="font-size: medium;"><b>plenty of sleep!</b></span> Preventatively and even more-so if we are sick, sleep is of utmost importance. </span></li>
</ul>
</div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<ul>
<li style="margin-left: 15px;"><span style="font-family: 'comic sans ms', sans-serif;">Lastly, here is a <b><span style="font-size: medium;">wellness tonic from my nutrition colleague, Mary Vance</span></b>, that can be brewed at home. I've purchased the herbs in the bulk section of rainbow, but any health food or herb store that sells bulk herbs will work. Or, buy them online. Drink 1 cup in the morning and 1 at night, and sweeten with a touch of raw honey if desired.</span></li>
</ul>
<div>
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;">Ingredients:</span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;">Dried elderberries (high in vitamin C)</span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;">Dried yarrow root (effective for mucous and colds)</span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;">Dried or fresh peppermint (also effective for congestion and has many calming effects)</span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;">Instructions:</span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;">Place 1 tablespoon of each herb (or double/triple the recipe if you'd like more) and cook in a saucepan with about 3 cups of filtered water. Bring to a simmer, then cook on a very low heat for about 20-30 minutes. Strain herbs and drink!</span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div>
<span style="font-family: 'comic sans ms', sans-serif;"><i>References: whfoods.com, maryvancenc.com</i></span></div>
</div>
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com3tag:blogger.com,1999:blog-480680088714783075.post-3412648395161373592013-01-16T10:36:00.000-08:002013-01-16T10:36:59.352-08:00The Beauty of Broth<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-meZD2mFehOE/UPbyvMOeQdI/AAAAAAAAAKU/QLAI5BuPblg/s1600/Unknown.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-meZD2mFehOE/UPbyvMOeQdI/AAAAAAAAAKU/QLAI5BuPblg/s1600/Unknown.jpeg" /></a></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;">I hope you all had a wonderful holiday season filled with just the right amount of relaxation and fun. And, I hope everyone is recovered from the indulgences and festivities of December, as well :)</span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;">Speaking of recovering, <b><i>I wanted to share with you what I consider to be the most nourishing dish to prepare for yourself and loved ones during this cold season (and always)....BROTH!</i></b> This January has brought with it cold temperatures (well, cold for California, at least) and with that the cold season has hit many of us harder than usual. Of course, as a preventative measure against illness, we should all be focused on feeding our bodies with nutrient dense diets full of a wide array of colorful veggies, seasonal and anti-oxidant rich fruits, quality protein sources, and good fats. And guess what one dish has almost all of these characteristics...broth!</span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><b><i>There are 2 ways to prepare broth, either as a bone or mineral (meat vs veggie) broth, and lets look at the benefits of both.</i></b></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;">Broth is an ancient and healing food used in many cultures for centuries. It is valued for its nutritious, calming, and healing properties. <b><i>It is not only great for immune support, but crucial to those with digestive problems and supportive of weight loss.</i></b> According to my colleague Mary Vance, "broth made from chicken bones blocks the migration of inflammatory white blood cells, making it an invaluable tool to boost immunity." Aside from their immune supportive properties, minerals are essential for cardiovascular function, metabolism and managing stress hormones. Bone broth is rich in calcium (much more so than commercial dairy), magnesium, potassium, and many other </span><i><span style="font-family: 'comic sans ms', sans-serif;">essential </span></i><span style="font-family: 'comic sans ms', sans-serif;">minerals and amino acids. Bone broth is also rich in collagen and gelatin, vital to joint, tendon, ligament, skin and bone health and is also great for controlling cravings, therefore aiding in weight loss!</span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;">Mineral broth (veggies minus the meat/bones), is beneficial in the sense you are still getting lots of minerals, but are missing out on the healing properties that animal bones provide. However, if you are a non-meat eater, this is a great option!</span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;">You can sip on broth throughout the day as you would with herbal tea. If you are experiencing a sugar or carb craving, try sipping on homemade broth. <b><i>Remember...the stuff you buy in the box/can is NOT in any way shape or form the same.</i></b> Making your own from good quality, organic bones is the key. You can purchase these cheaply at your local butcher or any store that sells good quality meat, or even better a local farm. For us here in San Francisco, try Prather Ranch Meat Company in the ferry building or Bi-Rite in the Mission District.</span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;">Here is a great recipe for Bone Broth! Simmer for as long as you can (8-24 hours) either in a crock pot or just in a big pot on the stove. </span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><br /></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-family: 'comic sans ms', sans-serif;"><span style="line-height: 24px;"><span style="font-size: medium;"><span><span style="color: #660000;">BONE BROTH (or mineral broth if you minus the bones)</span></span></span></span></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-weight: 300; line-height: 24px;"><span style="font-family: 'comic sans ms', sans-serif;"><span style="font-size: medium;"><span><span style="color: #660000;"><br /></span></span></span><ul>
<li style="margin-left: 15px;"><span style="font-size: medium;"><span><span style="color: #660000;">1 lb bones of pastured animals (you can use a variety of lamb, beef or raw beef marrow bones, and chicken bones/back/neck. Always get organic/grass fed bones. I’ll save them in a container in the freezer until I have about a pound or more. You can also save egg shells and use those.)</span></span></span></li>
<li style="margin-left: 15px;"><span style="font-size: medium;"><span><span style="color: #660000;">2 organic celery stalks</span></span></span></li>
<li style="margin-left: 15px;"><span style="font-size: medium;"><span><span style="color: #660000;">1 organic onion, chopped</span></span></span></li>
<li style="margin-left: 15px;"><span style="font-size: medium;"><span><span style="color: #660000;">6 cloves organic garlic</span></span></span></li>
<li style="margin-left: 15px;"><span style="font-size: medium;"><span><span style="color: #660000;">water (preferably filtered)</span></span></span></li>
<li style="margin-left: 15px;"><span style="font-size: medium;"><span><span style="color: #660000;">Sprigs of thyme/rosemary/sage as desired</span></span></span></li>
<li style="margin-left: 15px;"><span style="font-size: medium;"><span><span style="color: #660000;">Add sea veggies for more trace minerals–kombu and kelp are great for this</span></span></span></li>
<li style="margin-left: 15px;"><span style="font-size: medium;"><span><span style="color: #660000;">Any other veggies you have on hand can be thrown in, sweet potato, leafy greens, etc</span></span></span></li>
<li style="margin-left: 15px;"><span style="font-size: medium;"><span><span style="color: #660000;">Sea salt and pepper to taste</span></span></span></li>
<li style="margin-left: 15px;"><span style="font-size: medium;"><span><span style="color: #660000;">1/4 cup apple cider vinegar (important for the extraction of minerals)</span></span></span></li>
</ul>
</span></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-weight: 300; line-height: 24px;"><span style="font-family: 'comic sans ms', sans-serif;"><span style="font-size: medium;"><span><span style="color: #660000;"><br />Directions:</span></span></span></span></span></div>
<div style="border-collapse: collapse; color: #222222; font-family: arial, sans-serif; font-size: 13px;">
<span style="font-weight: 300; line-height: 24px;"><span style="font-family: 'comic sans ms', sans-serif;"><span style="font-size: medium;"><span><span style="color: #660000;"><br />Put all ingredients in slow cooker or pot, then pour enough filtered water to cover everything. Set to low and let it cook for 8 to 24 hours. Strain broth and store in glass containers (preferably). You can freeze and defrost, as well. In the fridge you'll notice a later of fat on the bone broth that forms on the top, don't skim it off as this keeps the broth fresh! Simply reheat on the stove.</span></span></span></span></span></div>
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com2tag:blogger.com,1999:blog-480680088714783075.post-77171064444899340352012-11-05T15:27:00.000-08:002012-11-05T15:27:01.301-08:00Carrot Squash Bread RecipeGiven that Halloween fell this year on a Wednesday (and lets be honest, its' likely that I would not have ventured out anyway), I was in the mood to hunker down with some comfort food and a scary movie. I also carved a pumpkin that ended up looking like the proud work of a 4 year old....but thats another story.<br />
<br />
This particular evening of nostalgic, fall-like food consisted of butternut squash soup and this new, amazing recipe I discovered for Carrot-Squash Bread....and wanted to share it with you!<br />
<br />
Carrots are high in Vitamins A and K, and a recent 10 year study showed that increasing your carrot intake by only 25 grams (less than a 1/4 cup) per day drastically decreased risk of CVD (cardiovascular disease). Carrots are full of antioxidants and health-supporting nutrients.<br />
<br />
For this recipe, I used acorn squash (although butternut or another sweet winter squash or pumpkin would work). Various types of winter squash are chalked full of antioxidants, particularly beta and alpha carotene, and are also high in vitamins C and A. Furthermore, winter squash (similar to sweet potatoes or yams) is a great food to incorporate when you are craving something starchy but want to stick to a whole foods, largely plant based diet.<br />
<br />
Now that you are inspired....give this recipe a try!!!<br />
<br />
<span class="Apple-style-span" style="color: orange; font-size: large;"><b>CARROT SQUASH BREAD</b></span><br />
<span class="Apple-style-span" style="color: orange;"><b>courtesy of fastpaleo.com</b></span><br />
<span class="Apple-style-span" style="color: orange;"><b><br /></b></span>
<b>Ingredients:</b><br />
<b><br /></b>
<b>3/4 coconut flour</b><br />
<b>1/2 tsp sea salt</b><br />
<b>1/2 tsp cinnamon</b><br />
<b>5 large eggs</b><br />
<b>3 tbsp raw honey (or less, depending on taste)</b><br />
<b>1 tsp vanilla</b><br />
<b>2 tbsp lemon zest</b><br />
<b>1/2 cup butter or coconut oil, melted</b><br />
<b>1 cup grated acorn squash (about 1/4 of a squash)</b><br />
<b>1 cup grated carrot (about 2 large carrots)</b><br />
<b><br /></b>
<b>Instructions:</b><br />
<b><br /></b>
<b>Sieve the coconut flour into a mixing bowl, add sea salt and cinnamon. Once the butter or oil is cooled, stir in the vanilla, honey, and lemon zest. Beat in the eggs one at a time. Gradually add the wet ingredients to the dry. When its still runny, add in the carrots and squash and mix until combined. Press into a greased 9 X 11 loaf pan. Bake at 375 for about 30-35 minutes until it is firm but springy to the touch. Let it cool before slicing. Enjoy!</b>Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com1tag:blogger.com,1999:blog-480680088714783075.post-62892898042595653142012-10-23T09:20:00.000-07:002012-10-23T09:21:09.857-07:00A Quick Review of FATS<!--[if gte mso 9]><xml>
<o:OfficeDocumentSettings>
<o:AllowPNG/>
</o:OfficeDocumentSettings>
</xml><![endif]-->
<!--[if gte mso 9]><xml>
<w:WordDocument>
<w:View>Normal</w:View>
<w:Zoom>0</w:Zoom>
<w:TrackMoves/>
<w:TrackFormatting/>
<w:PunctuationKerning/>
<w:ValidateAgainstSchemas/>
<w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid>
<w:IgnoreMixedContent>false</w:IgnoreMixedContent>
<w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText>
<w:DoNotPromoteQF/>
<w:LidThemeOther>EN-US</w:LidThemeOther>
<w:LidThemeAsian>JA</w:LidThemeAsian>
<w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript>
<w:Compatibility>
<w:BreakWrappedTables/>
<w:SnapToGridInCell/>
<w:WrapTextWithPunct/>
<w:UseAsianBreakRules/>
<w:DontGrowAutofit/>
<w:SplitPgBreakAndParaMark/>
<w:EnableOpenTypeKerning/>
<w:DontFlipMirrorIndents/>
<w:OverrideTableStyleHps/>
<w:UseFELayout/>
</w:Compatibility>
<m:mathPr>
<m:mathFont m:val="Cambria Math"/>
<m:brkBin m:val="before"/>
<m:brkBinSub m:val="--"/>
<m:smallFrac m:val="off"/>
<m:dispDef/>
<m:lMargin m:val="0"/>
<m:rMargin m:val="0"/>
<m:defJc m:val="centerGroup"/>
<m:wrapIndent m:val="1440"/>
<m:intLim m:val="subSup"/>
<m:naryLim m:val="undOvr"/>
</m:mathPr></w:WordDocument>
</xml><![endif]--><!--[if gte mso 9]><xml>
<w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
DefSemiHidden="true" DefQFormat="false" DefPriority="99"
LatentStyleCount="276">
<w:LsdException Locked="false" Priority="0" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Normal"/>
<w:LsdException Locked="false" Priority="9" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="heading 1"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 2"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 3"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 4"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 5"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 6"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 7"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 8"/>
<w:LsdException Locked="false" Priority="9" QFormat="true" Name="heading 9"/>
<w:LsdException Locked="false" Priority="39" Name="toc 1"/>
<w:LsdException Locked="false" Priority="39" Name="toc 2"/>
<w:LsdException Locked="false" Priority="39" Name="toc 3"/>
<w:LsdException Locked="false" Priority="39" Name="toc 4"/>
<w:LsdException Locked="false" Priority="39" Name="toc 5"/>
<w:LsdException Locked="false" Priority="39" Name="toc 6"/>
<w:LsdException Locked="false" Priority="39" Name="toc 7"/>
<w:LsdException Locked="false" Priority="39" Name="toc 8"/>
<w:LsdException Locked="false" Priority="39" Name="toc 9"/>
<w:LsdException Locked="false" Priority="35" QFormat="true" Name="caption"/>
<w:LsdException Locked="false" Priority="10" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Title"/>
<w:LsdException Locked="false" Priority="1" Name="Default Paragraph Font"/>
<w:LsdException Locked="false" Priority="11" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtitle"/>
<w:LsdException Locked="false" Priority="22" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Strong"/>
<w:LsdException Locked="false" Priority="20" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Emphasis"/>
<w:LsdException Locked="false" Priority="59" SemiHidden="false"
UnhideWhenUsed="false" Name="Table Grid"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Placeholder Text"/>
<w:LsdException Locked="false" Priority="1" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="No Spacing"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 1"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 1"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 1"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 1"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 1"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 1"/>
<w:LsdException Locked="false" UnhideWhenUsed="false" Name="Revision"/>
<w:LsdException Locked="false" Priority="34" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="List Paragraph"/>
<w:LsdException Locked="false" Priority="29" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Quote"/>
<w:LsdException Locked="false" Priority="30" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Quote"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 1"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 1"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 1"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 1"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 1"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 1"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 1"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 1"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 2"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 2"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 2"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 2"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 2"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 2"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 2"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 2"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 2"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 2"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 2"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 2"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 2"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 2"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 3"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 3"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 3"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 3"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 3"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 3"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 3"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 3"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 3"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 3"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 3"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 3"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 3"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 3"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 4"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 4"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 4"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 4"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 4"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 4"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 4"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 4"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 4"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 4"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 4"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 4"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 4"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 4"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 5"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 5"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 5"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 5"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 5"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 5"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 5"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 5"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 5"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 5"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 5"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 5"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 5"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 5"/>
<w:LsdException Locked="false" Priority="60" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Shading Accent 6"/>
<w:LsdException Locked="false" Priority="61" SemiHidden="false"
UnhideWhenUsed="false" Name="Light List Accent 6"/>
<w:LsdException Locked="false" Priority="62" SemiHidden="false"
UnhideWhenUsed="false" Name="Light Grid Accent 6"/>
<w:LsdException Locked="false" Priority="63" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 1 Accent 6"/>
<w:LsdException Locked="false" Priority="64" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Shading 2 Accent 6"/>
<w:LsdException Locked="false" Priority="65" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 1 Accent 6"/>
<w:LsdException Locked="false" Priority="66" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium List 2 Accent 6"/>
<w:LsdException Locked="false" Priority="67" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 1 Accent 6"/>
<w:LsdException Locked="false" Priority="68" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 2 Accent 6"/>
<w:LsdException Locked="false" Priority="69" SemiHidden="false"
UnhideWhenUsed="false" Name="Medium Grid 3 Accent 6"/>
<w:LsdException Locked="false" Priority="70" SemiHidden="false"
UnhideWhenUsed="false" Name="Dark List Accent 6"/>
<w:LsdException Locked="false" Priority="71" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Shading Accent 6"/>
<w:LsdException Locked="false" Priority="72" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful List Accent 6"/>
<w:LsdException Locked="false" Priority="73" SemiHidden="false"
UnhideWhenUsed="false" Name="Colorful Grid Accent 6"/>
<w:LsdException Locked="false" Priority="19" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Emphasis"/>
<w:LsdException Locked="false" Priority="21" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Emphasis"/>
<w:LsdException Locked="false" Priority="31" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Subtle Reference"/>
<w:LsdException Locked="false" Priority="32" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Intense Reference"/>
<w:LsdException Locked="false" Priority="33" SemiHidden="false"
UnhideWhenUsed="false" QFormat="true" Name="Book Title"/>
<w:LsdException Locked="false" Priority="37" Name="Bibliography"/>
<w:LsdException Locked="false" Priority="39" QFormat="true" Name="TOC Heading"/>
</w:LatentStyles>
</xml><![endif]-->
<!--[if gte mso 10]>
<style>
/* Style Definitions */
table.MsoNormalTable
{mso-style-name:"Table Normal";
mso-tstyle-rowband-size:0;
mso-tstyle-colband-size:0;
mso-style-noshow:yes;
mso-style-priority:99;
mso-style-parent:"";
mso-padding-alt:0in 5.4pt 0in 5.4pt;
mso-para-margin:0in;
mso-para-margin-bottom:.0001pt;
mso-pagination:widow-orphan;
font-size:12.0pt;
font-family:Cambria;
mso-ascii-font-family:Cambria;
mso-ascii-theme-font:minor-latin;
mso-hansi-font-family:Cambria;
mso-hansi-theme-font:minor-latin;}
</style>
<![endif]-->
<!--StartFragment-->
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-_d9cwnxgBK0/UIbDgN7dRAI/AAAAAAAAAJ8/fmklZ2Iexck/s1600/Unknown.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-_d9cwnxgBK0/UIbDgN7dRAI/AAAAAAAAAJ8/fmklZ2Iexck/s1600/Unknown.jpeg" /></a></div>
<div class="MsoNormal">
<span class="Apple-style-span" style="font-size: 19px;"><i>While this is a topic I've written on in the past, I think its an essential one to think about and review often, as it is one of the most confusing, AND most important! </i></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
Hopefully by now, we have all abandoned the obsessive fear
of fat that our society has fixated on since the low-fat/no-fat craze began,
and embraced a diet encompassing healthy fats on a daily basis. However, the
subject of fat is a complex and potentially intimidating subject to be truly
informed about, especially after (possibly) breaking away from a lifetime of
the typical SAD (Standard American Diet) that drills the idea into our heads
that dietary fat and cholesterol=heart disease and obesity. After we embrace
the newfound knowledge that this is not, in fact, the case, we may still be a
bit confused. Read on to get some quick answers…<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;">What are <i style="mso-bidi-font-style: normal;">good </i>vs <i style="mso-bidi-font-style: normal;">bad </i>fats?<o:p></o:p></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">“Bad” fats mean hydrogenated (aka ‘trans’) fats</i></b>. These types of
fats/oils are unsaturated fatty acids that have been chemically hydrogenated or
partially hydrogenated (the adding of a hydrogen molecule to form a double
bond), in order for the final product to have a longer shelf life. The problem
is, our bodies don’t recognize this compound and have no idea how to digest and
assimilate it. When eaten, these compounds permeate our cell walls causing
malfunction and have been linked to many degenerative diseases rampant in western
society.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">“Good” fats are not only good, but necessary. Our brains are 60% fat
and cannot function without dietary fat</i></b>. Fats also protect our organs
and cells, regulate body temperature, provide satiety, carry fat soluble
vitamins and nutrients, and are the most concentrated sources of energy. We
need them to survive and thrive. If we are not getting enough, we are missing
vital nutrients, not to mention are likely over-eating other, less nutrient
dense foods.<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><u>Fats To Include:<o:p></o:p></u></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Saturated (best to cook with/heat as they do not oxidize at high temps)</i></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l2 level1 lfo1; text-indent: -.25in;">
</div>
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Coconut oil (xtra virgin, cold pressed, raw)</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Palm oil</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Butter (grass fed ideally, or organic)</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Ghee</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Lard</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Tarrow</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Grass fed meats (if they are not from grass-fed
animals, opt for leaner cuts, as all animals store toxins in their fat cells)</li>
</ul>
<!--[if !supportLists]--><o:p></o:p><br />
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l2 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l2 level1 lfo1; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><i style="mso-bidi-font-style: normal;">Unsaturated (should not be heated…think salads and dips)</i></b></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
</div>
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Olive oil</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Sesame oil</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Walnut oil</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Macadamia nut oil</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Avacado oil</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Nuts and seeds/nut and seed butters (preferably
raw/organic)</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Flaxseed oils</li>
</ul>
<!--[if !supportLists]--><o:p></o:p><br />
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpMiddle" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoListParagraphCxSpLast" style="mso-list: l1 level1 lfo2; text-indent: -.25in;">
<o:p></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><b>FATS TO AVOID AT ALL COSTS:</b></i></div>
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo3; text-indent: -.25in;">
</div>
<ul>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Margarine or “buttery spreads”</li>
<li><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font: 7.0pt "Times New Roman";">
</span></span></span>Canola, corn, vegetable, soybean, grapeseed,
sunflower, safflower oils</li>
</ul>
<!--[if !supportLists]--><br />
<!--EndFragment-->Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-89856793791295976372012-10-15T11:41:00.001-07:002012-10-15T11:42:26.308-07:00Eggs: What To Look For<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-d5qNEDutw9w/UHxYssC9grI/AAAAAAAAAJg/99o3IklGXro/s1600/images.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://2.bp.blogspot.com/-d5qNEDutw9w/UHxYssC9grI/AAAAAAAAAJg/99o3IklGXro/s1600/images.jpeg" /></a></div>
When standing in front of the egg aisle in your local health food store, co-op, or sometimes even farmers market, you are met with an onslaught of buzz words. Phrases such as <i><b>pasture raised, organic, cage-free, vegetarian-fed, natural,</b> </i>and more jump out at you. The second thing to jump out is the price difference. You ask yourself, is it really worth spending $8 on a dozen pasture raised eggs versus $4 on organic? Well, lets take a quick look at what these things actually mean, and then you can decide for yourself.<br />
<br />
<b><i><br /></i></b>
<b><i><br /></i></b>
<b><i>White vs. Brown Eggs: </i></b>This is an easy one, because there is no difference in nutrient value, it simply depends on the kind of chickens that lay the eggs.<br />
<br />
<i style="font-weight: bold;">Cage-Free: </i>Cage free means that the eggs come from chickens that are not caged in houses found in commercial chicken farms where the animals generally do not even have room to turn around. However, cage free generally doesn't mean all that much, as the chickens are typically still confined to some sort of cage without access to the outdoors, and fed sub-par diets.<br />
<br />
<i style="font-weight: bold;">Free-Range: </i>This usually means that the chickens have access to some sort of outdoor space, although it does not specify for how long and still has no relation to what the animals are fed.<br />
<br />
<i style="font-weight: bold;">Pasture-Raised: </i>Here, the chickens are reared in a way that is basically how chickens are supposed to live in their natural environment, in a pasture with access to shelter. They engage in normal chicken behaviors such as eating foods like worms, insects, fruits, and plants instead of a diet that is largely grain-based (not natural for chickens).<br />
<br />
<i style="font-weight: bold;">Vegetarian-Fed: </i>This is a tricky one, because we would think this means a plant based diet. But no, this almost always means that chickens are fed a grain-based diet, and also typically means they animals are kept indoors or in cases to keep them from feeding on insects and worms.<br />
<br />
<i style="font-weight: bold;">Organic Grain-Fed: </i>This simply means that the grains chickens are feeding on have not been sprayed with pesticides or come from GMO (genetically modified) seeds.<br />
<br />
<br />
<b>SO...WHAT TO CHOOSE???</b><br />
<b><br /></b>
Still confused after all these definitions? Lets think best, better, worst. <b>Best, </b>I would absolutely say pasture raised. You are getting a much bigger bang for your buck nutritionally speaking, are supporting happy and healthy chickens, making sure you are free from ingesting pesticides and herbicides, and are doing the land a favor in the process. <b>Better, </b>free-range organic. Again, avoiding nasty chemicals and hopefully the chickens are getting a bit of time to forage outdoors. <b>Worst, </b>commercially raised eggs. As mentioned above, here the chickens are kept in tight cages, are under a great deal of stress, produce much lower quality eggs, and they are fed grains that may be laden with pesticides and potentially GMO.<br />
<br />
Hope this helps! Try your local farmers market whenever possible, and I highly recommend visiting the great website <a href="http://www.eatwild.com/products/california.html">Eat Wild</a> to search for not only high quality eggs, but meats and other animal products, as well.<br />
<br />
<br />Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0tag:blogger.com,1999:blog-480680088714783075.post-24653081944589632522012-10-05T08:39:00.000-07:002012-10-05T08:39:25.473-07:00Fall Pear Bread<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-S3lx1sgngqw/UG7-h4Tk2rI/AAAAAAAAAJM/5IBlColF6Sw/s1600/images-1.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-S3lx1sgngqw/UG7-h4Tk2rI/AAAAAAAAAJM/5IBlColF6Sw/s1600/images-1.jpeg" /></a></div>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">While I find myself back home in the Pacific Northwest in October, I've been so excited to witness the first of the fall colors and that familiar crispness to the air. My favorite season has inspired me to play around with some delicious fall recipes, and the other night I made (if I do say so myself) an amazing pear bread from the abundance of asian pears growing outside my parents house. You can use any type of pears you have (preferably organic, of course), or if pears aren't in season near you, you could probably replace them with bananas or another seasonal fruit. Get creative!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">First of all, lets take a quick look at the nutrient value of pears. Similar to many fruits, almost half of the beneficial nutrients in pears are found in the skin, which is chalked full of compounds called phenolic phytonutrients. These compounds contain powerful antioxidants, anti-inflammatory flavanoids, and anti-cancer phytonutrients (whfoods.com). Pears are very high in fiber, along with Vitamins C and K. Pears are one of the highest foods in flavonols, which have been shown to have act as powerful anti-inflammatory agents in the body, therefore protecting against cancer, degenerative disease, and heart disease. Pears are also known as a "hypoallergenic" food, meaning people who tend to be sensitive or allergic to many fruits generally are fine with pears.</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Now, on to the recipe!</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif; font-size: large;">Fall Pear Bread</span></b><br />
<i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">adapted from sweettwistoffate.blogspot.com</span></i><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><i><br /></i>
<i>Coat a bundt cake pan (or a square pan would work too) with coconut oil or butter</i></span><br />
<i><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Preheat oven to 350</span></i><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><i><br /></i>
<b>Ingredients:</b></span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b><br /></b>
2 cups almond flour (or other nut flour of your choice, try walnut or pecan)</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">3/4 cup arrowroot powder</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1/4 cup flaxseed meal</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2 tbsp chia seeds (optional)</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">3 tsp cinnamon</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 tsp sea salt</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 tsp baking soda</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1/4 cup coconut oil, melted</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1/3 cup grade b maple syrup (or less)</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">2 large eggs plus 2 egg whites</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 tbsp raw apple cider vinegar</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 tbsp vanilla</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">1 cup pear puree</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">3/4 cup dark chocolate (optional)</span><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><br /></span>
<b><span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;">Instructions:</span></b><br />
<span class="Apple-style-span" style="font-family: Georgia, 'Times New Roman', serif;"><b><br /></b>
Mix together all dry ingredients in a large bowl. In another large bowl or mixer, add all remaining ingredients and mix. Add the dry ingredients to the wet and mix until combined, Fold in chocolate chips until they are incorporated. Pour into pan and bake for 40-45 minutes. Let the cake cool in the pan for about an hour before removing. Enjoy!!</span><br />
<br />
<br />
<br />
<br />
<br />
<br />Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com1tag:blogger.com,1999:blog-480680088714783075.post-35988545724284073622012-10-01T08:28:00.003-07:002012-10-01T08:28:47.325-07:00What Is Good Nutrition?<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-Fg_krurfN7k/UGm2k5jawAI/AAAAAAAAAI8/16MXp6tl-sg/s1600/images.jpeg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-Fg_krurfN7k/UGm2k5jawAI/AAAAAAAAAI8/16MXp6tl-sg/s1600/images.jpeg" /></a></div>
A friend and colleague of mine posed the question recently, <b>"what <i>is </i>good nutrition?"</b> After giving it some thought, I realized what an important question this is to ask both myself and my clients, in order to really understand where one is coming from. There is a lot of information and misinformation out there when it comes to what good nutrition really means, and its easy for it all to get jumbled up! So, here are some points I would include in my definition:<br />
<br />
<br />
<br />
<ol>
<li>First and foremost, realizing that what good nutrition is for me may not be the same for you. Our bodies are all biochemically different and have slightly (or, in some cases, very) different nutrient needs. This <i>does not </i>mean that some people really just need hostess cupcakes...but it <i>does </i>mean that certain people will do better with varying macronutrient ratios (more carbs, fat, or protein), for example. <b><i>It is essential to remember that there is no one size fits all approach</i></b>.</li>
<li><b><i>Eating the most real, nutrient dense foods available.</i></b> Good nutrition should mean sticking to whole, non-processed foods that have the most "bang for their buck" in terms of nutrient density. The foods we eat are fueling our body for every task (physical, mental, and emotional) that we carry out each day, and <b>we need all nutrients, all the time</b>. </li>
<li>On that same note, <i style="font-weight: bold;">VARIETY. </i>Yes, spinach is a nutrient dense food, but if it is one of the only vegetables we eat, we are depriving ourselves of all of the vitamins and minerals found in other vegetables and leafy greens. Same goes for protein and fat sources. After we understand what good, whole food is, we must strive to get a wide variety of everything so that we are allowing our bodies to take in all of the essential vitamins, minerals, phytonutrients, trace minerals, amino acids, fatty acids, and other nutrients that science may not even know exists yet! And, it simply makes eating more fun.</li>
<li><i style="font-weight: bold;">Decreasing our stress (especially when eating) and improving our relationship to food. </i>We must be in our parasympathetic nervous state (aka, the "rest and digest" as opposed to the run-from-the-tiger sympathetic mode) in order for our body to divert energy to proper digestion and nutrient absorption/assimilation. Along with this, I feel that it is of great importance to examine our emotional relationship to food. Do we eat when we are emotional about something? Do we have feelings of guilt or other destructive emotions surrounding food? We have grown up in a society with some very skewed perceptions of body image and food (particularly for women) and this can seriously effect how we digest and assimilate our nutrients. We can eat the best foods, but if our digestion is off for either physical <i>or </i>emotional/mental reasons, we have work to do.</li>
<li><i style="font-weight: bold;">Eating for blood sugar stabilization. </i>While there is no exact one size fits all approach, something that everyone can benefit from is eating a diet to regulate our blood sugar and, therefore, our energy levels. We all too often experience unnecessary dips and spikes throughout the day, which is a sign that we may not be fueling our body effectively. A sign of how well we nourished ourselves in the previous meal or snack is gauging how we feel going into the next...are we ravenous? Light headed? Really grumpy? This is not normal!</li>
<li><i style="font-weight: bold;">Eating anti-inflammatory foods. </i>Inflammation can manifest in many ways, including brain fogginess, depression, allergies, insomnia, digestive problems, and more serious conditions like cancer and autoimmune disease. Visit my <a href="http://madronawellness.blogspot.com/2011/09/inflammation-and-diet.html">past article on inflammation</a> for more details.</li>
<li><b><i>Eating a largely plant based diet with at least 5-9 servings of organic vegetables and fruits per day </i></b>(heavier on the veggies than the fruit). Remember, 1 serving=1 cup cooked or 2 cups raw. This way we are ensuring that we get all of those micronutrients mentioned above that we need to thrive!</li>
</ol>
<div>
<br /></div>
<div>
Well, here's a start! I think this is an important and interesting question to consider for ourselves...I know I'm always adding to my own definition. <b><i><u>So...what is good nutrition to you???</u></i></b></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<br /></div>
Madrona Wellnesshttp://www.blogger.com/profile/02717598083382056426noreply@blogger.com0