Some days are just not warm enough to grill and too nice to turn on the oven. That’s a day our home choices to make Creamy Chicken Marsala. This is one of my favorite ways to fix chicken which can often be dry and tasteless. We’ve lightened it up a bit from the tradition Marsala recipe. “Marsala” is a type of wine often thought to be strong, dark wine drank with sweet dishes. It is used in sauces or desserts.  This recipe is perfect for four.

Creamy Chicken Marsala

Creamy Chicken Marsala recipe

Recipe Ingredients

  • 1 garlic clove minced
  • ½ cup if finely diced white or yellow onion
  • 5 cups of sliced mushroom our pick is White buttons. For an intense flavor, you can select creminis which are actually immature Portobello
  • 4 organic skinless, boneless chicken breasts. Thinly slice the breasts in half or you can pound them with a meat tenderizer.
  • Salt and pepper to your taste
  • 3 TBP of olive oil. If you have an Evo store near We enjoy the Garlic or Italian infused oil.
  • ½ cup of Marsala wine
  • ½ cup of low -fat chicken broth
  • 1 cup of half and half milk
  • 1 Tsp of ground mustard
  • Fresh chopped Parsley

Recipe Preparation

  • Warm ½ the oil in a large skillet carefully.
  • Place the chicken breasts gently into the skillet lightly sprinkling with salt and pepper.
  • Cook until lightly brown on both sides turning as needed to cook throughout. Remove the Chicken to your serving platter or tray.
  • In the same skillet gently warm the rest of the olive oil. Add onion, mushrooms, and garlic for 2-3 minutes until the onions and mushroom are slightly translucent.
  • Add the Marsala wine bringing to a light boil. This will remove the alcohol and leave the flavor.
  • Add in chicken broth, half and half milk, and mustard spice. Bring to a slow simmer and allow the sauce to thicken. This takes about 8-10 minutes.
  • Add the chicken breasts to heat another 2-3 minutes
  • Remove meat to a serving dish, pour the sauce over and sprinkle with parsley. Serve!

Variation For Chicken Tarragon Recipe

Chicken Taffagon

There are many ways to prepare a Creamy Chicken Marsala. Because the original calls for heavy cream, this is a lighter version. A variation of this dish is named Creamy Chicken Tarragon.

Just use a white wine and add to the recipe ½ to 1 TBP of crushed Tarragon. If you want to make Chicken Tarragon a much lighter version remove the half and half and increase the broth a ¼ cup. The sauce will be thin and can be thickened. Add ¼ tsp of arrowroot mixed with the cold wine or broth.

We’d love to hear your alternatives and ideas on this famous recipe. Don’t be shy please share your Creamy Chicken Marsala recipe below.

 

Interested in living healthy? Find out more by calling our offce. Call today!

720-515-4602

 

 

images copyright 2016 Fotolia all rights reserved. 

Spring And Summer Rose Wine Reviews

summer rose wineMy occasional Food or drink review for the foodie in me and you shares Rodale’s Rose Wine selection.

I am not much of a Rosés Wine person but after reviewing Rodale’s 8 Great Eco-Friendly Rosés, I think this summer hold’s some fresh new favorites from some old master of the world of crushing grapes.

Not being a connoisseur of wine I rely on my husband and good friends to guide me. I also pay attention when Rodale releases their choices. They seem to find hidden gems that meet my more organic or clean food choices.

Rodale’s 8 Great Eco-Friendly Rosé Wine

1. With spring around the corner thoughts of shorts and sandals cross our minds; how about a nice tart wine out of California? Ambyth Estate has a Rosé [$45] full of aroma and tastes of blood orange and crushed peony. It’s from a biodynamic winery in Paso Robles.

2. Martian Ranch and Vineyard is a favorite of past trips and they have a bursting red made from Mourvedre This is a 2014 vintage [$18] hearty wine for those summer steaks on the grill. It’s a mix of raspberries and smoke a perfect balance for an evening meal outside. Don’t let this delicious pink color fool you!

Rodales Wine List

3. I confess I am not a Pinot Noir fan. To me there is an aftertaste, I can’t quite grow to like but this lighter blush wine is from Washington and if I am willing to try it I know the fans of this blend will stock up. Analemma Rosé Of Pinot Noir 2014 is not as expensive as the Ambyth Estate [$25] let me know your thoughts!

4. Organic vineyards have come a long way since I started searching for quality over twenty years ago. I never thought about New York state but Bloomer Creek Vineyard Dry Rosé 2013 [$20] near Cayuga Lake is one of the best for a tangy marmalade flavor. It’s a complex taste that I invite you to post your thoughts and comment below.

5. The idea of a Pinot Gris with hints of apple cider sounds almost too good to be true. This Ramato [$26] is made from white grapes yet still is Can you pick taste the hint of rich leather from the barrels? It’s from Donkey And Goat Filigreen Farm [2014]

6. Back to the east coast, Rodale found a premium blend that is well worth it. La Garagista Lupo In Boca 2014 [$38] is from Vermont and pressed by foot. The only time I ever saw this done was in a movie with Keanu Reeves and in my neighbors backyard when he invited all the little girls on the block to ‘stomp grapes’ as he made his much-loved home-wines. This blend promises to be a bit acidic with an electrifying lemonade flavor mixed with strawberry.

7. Summer is the time of beautiful rose petals and this Oregon vintage [$20} is a dark, fragrant choice Willamette Valley. Another pinot Montinore Estate [2014] washes across your palate a smooth flavor that will have you desiring more. Pinot people let me know. I do promise to try it but want you the reader’s expertise on this one!

8. Am I saving the best for last? Maybe but you be the judge. Shinn Estate Vineyards 2013 a Long Island estate delights with organic and biodynamic practices. This is a promising lush and indulgent wine for people like me who love a good wine at a low price point [$16].  It’s smooth and full of flavor reminding you cranberries aren’t just about winter holidays.review wine

Wine Lovers Speak Up

Let me know your thoughts. After all, a review is about what is right for you. Spring and summer bring us into eating outside more, entertaining, and watching the sunset with your partner. I know my husband and I will have some wine choices to add and hope you take this opportunity to include your choices too.

 

Interested in living healthy? Find out more by calling our offce. Call today!

720-515-4602

Review summary of http://www.rodalesorganiclife.com/food/8-great-eco-friendly-roses/ and images Fotolia all rights reserved. 

 

 

 

Why Consider Medical Foods

medical foods
Chronic pain can change your life. It can make you feel exhausted as you try to live normally. Western pharmaceuticals only worsen your ability to function.The use of medical foods is on the rise with many but first lets talk a little about chronic pain.  Wondering what means your pain is chronic? Here is a short list:

  • Chronic pain is any pain that lasts more than 12 weeks.
  • An injury such as a back sprain can become Chronic.
  • An illness or viral infection also can be the cause.
  • Often there is no apparent cause of the pain. It gradually begins or starts suddenly.

Chronic Pain And The Nervous System

Painful Joints
Chronic pain is different from acute pain because it affects the nervous system. It is a disease of the nervous structures, the nutrients, amino acids, and the neurotransmitter metabolism. This is why medical foods are far more useful but what are these metabolic arrangements.

Our nervous system relays messages of pain to our brain. These are throbbing, stabbing, and piercing discomfort. The message flows from muscles, ligaments, bones, and joints. It destroys your sense of who you are because you cannot think about much else.

Amino Acids play a significant part in our cells, muscles and tissues carrying out essential functions like giving our cells their shape. With depletion or break down you may have tendon pain. They are also necessary for healing and repairing wounds, tissue, and muscles, bones, skin and hair. Amino acids help with the removal of all kinds of waste deposits produced in connection with the metabolism.

Let’s not forget nutrients. If your body does not get enough all things within your body, begin to break down. There is something called methylation and if you cannot absorb all the minerals and vitamin in your food or supplements taking them does not matter.Chronic pain

With nutrition, the thing to remember is if you have chronic pain most of the nutrients are going to combat tissue damage and inflammation. B vitamins, for instance, assist with stress relief, hormones, and other physical processes. If they are being used to relieve the pressure of your discomfort, there’s little for other functions.

The Role Of Neurotransmitters

A brain chemical called neurotransmitters communicate data between our body and brain. They become important because they convey messages amongst nerve cells. Your using neurotransmitters right now. They are used to tell your heart to beat, your lungs to breathe, and your stomach to digest.  They are so important that low levels make you feel foggy minded, you cannot sleep, and emotionally you are not yourself. Weight is affected keeping you from being able to lose weight.

It is not only your pain keeping you awake at night your brain needs neurotransmitters to work properly.dreamstime_m_25072968

For over a decade scientific research has taken place focusing on these underlying physiologic changes created by chronic pain. This study revealed that individual amino acid based medical foods improve your body’s ability to reduce pain and inflammation.

Clinical success with medical food such as Teramine, Treadone, and Percura. Success using medical food results in reducing pain, inflammation, and improving your daily function.

Teramine, Treadone, and Percura are not drugs. They are designed to supply the nervous system with the necessary fuel to deal with the high demands of a body in deep pain. These substances tested in multiple studies are useful without dangerous side-effects.

Accent On Health Wellness uses medical foods to fight chronic pain and other disabling health problems. Our office found that these natural pharma nutrients help many of our patients. Are you ready to learn more? Contact our office.

 

 

Statements  and images here are in part are taken from Physician Therapeutics – a targeted medical pharma company. http://www.ptlcentral.com/

Find out more by calling our offce. Call today!

720-515-4602

other images copyrights: Bigstock, Dreamstime, Fotolia

What You Don’t Know About Thyroid Disorders Could Kill You

naturopathy exam Thyroid disorders
Four years ago Karly couldn’t understand why she was gaining so much weight. Most days she told her husband that she felt like she was getting a cold or the flu. Then her hair started falling out. Her symptoms suggested she consider  thyroid disorders.

Medical doctors told her nothing was wrong that it was stress. They tested her thyroid telling her is was slightly low but nothing to worry about. She tried another doctor who looked at the results and again told her to go home; new moms often had trouble losing weight.

This was her second child; she went to yet another specialist who told her that worry was causing her hair to fall out.

Thyroid disorders aren’t specific to women. Many suffer from mild to severe conditions that are entirely missed or misdiagnosed.

The American Thyroid Association (ATA) states that “women are five to eight times more likely than men to have thyroid problems and one woman in eight will develop a thyroid disorder during her lifetime. Undiagnosed thyroid disease may put patients at risk for certain serious conditions, such as cardiovascular diseases, osteoporosis, and infertility.”

The association goes on to say, “Pregnant women with undiagnosed or inadequately treated hypothyroidism have an increased risk of miscarriage, preterm delivery, and severe developmental problems in their children. Most thyroid diseases are life-long conditions that can be managed with medical attention.”

Don’t take chances always make sure your thyroid is always healthy [menopausal women read more here]; it’s too important to your future.

Hypothryroidism

At 44, Karly said she had trouble with energy and she felt depressed now; was she really just not coping with being a mom of two?

Sometimes mothers are discounted as just being overwhelmed and at other times are given thyroid medication when it’s not their health problem.

It’s important to have a complete Thyroid panel that includes Reverse T3 too. It’s good to test cortisol, and other hormones at the same time. A final recommendation is to test micronutrients as well.

Recently I had a patient who had a low thyroid result on her test. Her Zinc was also deficient and her vitamin A low. Both of these affect the TSH and function of the thyroid. Her medical doctor wanted to place her on a standard prescription for the Thyroid. Instead, she retested with our office including micronutrients. She chose to try natural medicine instead of prescriptions and began feeling better. We retested everything in four months and her thyroid levels had almost normalized. After a year, she was normal and feeling happy and healthy.

Thyroid problems are real, though. Karly’s ‘slightly low’ thyroid was ignored for nearly four years turned out to be much more when we looked at her T3 and other hormone levels. She is slowly feeling better, losing weight, and her depression has lifted.

Her TSH (thyroid-stimulating hormone) levels were very low while her other thyroid hormone levels (serum thyroxine, or T4, and triiodothyronine, or T3) were way up.

A medical doctor would diagnose this as hyperthyroidism, a thyroid disorder. According to the National Endocrine and Metabolic Diseases Information Service, it affects 1 in 100 Americans. Remember WE DO NOT DIAGNOSIS at our office.hyperthyroidism

A small gland the thyroid is found at the base of the neck it secretes the hormone, Thyroxine. Like estrogen, progesterone, and testosterone it affects our wellbeing.

Your body temperature is regulated by this gland and it keeps your brain clear and your heart pumping in rhythm.

These are the two most common thyroid health problems, Hypothyroidism, and hyperthyroidism. Hypothyroidism causes a slowing of body functions. Cardiovascular issues like high cholesterol or other heart disease are complications; this is why it’s important to treat an imbalance.

Women And Thyroid Disorders

  • Typical symptoms of hypothyroidism often are:
  • Weight gain
  • Dry or brittle hair
  • Memory problems
  • Irritability and depression
  • Higher cholesterol levels
  • Fatigue
  • Cold intolerance
  • Slower heart rate
  • Constipation, or sluggish bowel

The Differences Between Hypothyroidism And Hyperthyroidism

Thyroid Exam

Hyperthyroidism, on the other hand, means the thyroid secretes too many hormones. The body systems will speed up.

These are the symptoms of hyperthyroidism:

  • Thyroid gland enlargement
  • Sleep disturbances
  • Fatigue
  • Weight loss
  • Heat intolerance
  • Frequent bowel movements
  • Tremors
  • Nervousness and irritability

Recently the National American Association of Clinical Endocrinologists recommended narrowing the definition of “normal” TSH to between 0.3 and 3.0. The association also suggested checking other thyroid readings and other hormones.

Women suffer from thyroid related issues more often than men. Most health problems begin in the early thirties. If you have any of these symptoms, know that health insurance often covers these lab tests in our office.

  • Family history plays a part too. These are risk factors:
  • A history of radiation treatment to the thyroid area
  • A family history of thyroid disorder
  • Diabetes or another autoimmune disorder
  • Hormonal changes, such as those that occur during pregnancy or menopause
  • Gender: Women constitute 80 percent of all thyroid cases.
  • Age: Incidence of hypothyroidism is higher in menopausal women than in very young women.

 Our office does not diagnose illness though we can help you with the proper natural medicine and Chinese Medicine to treat these problems and more. As a specialist in women’s health, our priority is you.

Schedule your appointment with Dr. Deb today!

720-515-4602

 

Resources: http://www.thyroid.org/media-main/about-hypothyroidism/

Image coypyrights: Fotolia, BigStock

 

Mini Lunchbox Quiches

Mini Lunchbox Quiches I love quiche do you? For years, I’ve looked for a simple recipe that can be made with or without a crust. This recipe fits the bill. Mini Lunchbox Quiches are good enough for your work lunch or for an appetizer for a small group.

Mini Lunchbox Quiches Easier Thank They Sound

This recipe is considered to be Medium in difficulty though I felt it was easy. It doesn’t take long to prepare less than 20 minutes. The bake time is also less than 20 minutes and it makes 12 mini quiches

What you need to make Mini Lunch-Box Quiches:

recipes1 cup whole-wheat flour [I tried the Italian imported for a better flour]

1⁄2 teaspoon salt

6 tablespoons (3⁄4 stick) unsalted butter, melted

4 eggs

1 1⁄2 cups milk [No non-dairy substitutes worked for me]

1⁄8 teaspoon ground black pepper, or to taste

1⁄3 cup grated cheese, such as cheddar, Monterey Jack, or Havarti

Optional: diced protein like bacon, beef, ham, or chicken. Thinly cut slices of spinach leaves, broccoli tops, or diced onions. The pieces must be tiny.

Baking Tools:

QuichesTwelve 5-inch parchment paper squares. These I found at the same specialty market I got the flour. You can cut parchment paper too.

Easy Directions:

  1. Heat the oven to 400°F. Line a muffin pan 5-inch parchment squares.

The crust which is optional in my opinion. I also made a crustless Paleo food. If you desire crust see below.*

  1. *In a medium bowl, blend the flour and ¼ teaspoon of the salt. Stir in the melted butter until the flour is completely moistened and then set aside.
  2. In a large glass measuring cup whisk together the eggs, milk, remaining ¼ teaspoon salt, and pepper.
  3. *Put 1 tablespoon of the flour mixture in the bottom of each lined muffin cup. Push it down flat with your fingers so it covers the bottom from edge to edge.
  1. *Sprinkle the cheese evenly on top of the little crusts if using the flour and then carefully pour the egg mixture on top, filling the cups two-thirds full.

If not making a crust, lightly spray the liners with olive oil from a mister, sprinkle the cheese evenly over the oil, and then carefully pour the egg mixture on top, filling the cups two-thirds full.

  1. Drop in a few pieces of your optional protein or vegetables. You may have to use less egg if you add heavier or larger pieces. I recommend ½ full cups and 2-3 tiny tidbits of protein and vegetables. My favorite is a few bits of Turkey bacon and onions each.
  2. Bake until the eggs are set and lightly browned on top, 18 to 20 minutes. Eat warm, refrigerate for later in the week, or freeze for another day. Again these are great for an appetizer or a small brunch group.

One Recipe Many Quiches

You can add other spices like a Mexican blend and then top with Salsa when you serve them. Try bacon or chicken with onions or spinach and serve with Green Chili Sauce. We made some with crumbles of Italian sausage, used mozzarella cheese, and onions topping them with a marinara sauce. The ideas are endless.

Please share your favorites and ideas in our comments. Thank you!

All images copyrighted: Fotolia

 

4 Delicious Coconut Milk Recipes

Delicious Coconut Milk RecipesI must confess I love coconut anything. Discovering these 4 delicious coconut milk recipes definitely makes my mouth and stomach happy. We try to do the Meatless Monday thing and these are perfect.

These recipes are super easy too so they’re perfect for working couples or families.

Our first ‘share’ for delicious coconut milk recipes is pumpkin soup. The original recipe hails from across the ocean and Jamie magazine where famous British Chef Jamie Oliver delights plates. Our changes for Meatless Monday recipes are simple; make sure you use either local or organic ingredients. Next we’ve added some extra spices for flavor.

Pumpkin Soup with Chives and Ginger

Serves 4

You’ll need:

  1. Medium pumpkin cubed. About 8 cups according to Jamie
  2. 2 shallots chopped or green onions if you can’t find organic shallots.
  3. 1 liter or about 33 oz. of homemade organic vegetable stock. Natural food stores carry premade that works well
  4. 5 tablespoons of Fresh ginger grated. In a pinch by the jar version, that is fresh in your produce section.
  5. ½ cup of coconut milk.
  6. 1 tablespoon of organic chili powder [we found it at Whole Foods Bulk]
  7. A pinch of pie spice
  8. A pinch of Sea salt

How to make this recipe:

  1. Sauté in a large pot the pumpkin, shallots, and ginger until soft using a little olive oil or coconut oil.
  2. Add the vegetable stock, coconut milk, and spices bring the mix to a boil.
  3. Pour the mixture into your Vitamix or food processor and blend until smooth. Also, you can add chives to make this dish look and smell delicious.

meatless MondayServe in bowls with a side-salad for an excellent evening meal.  Use a squeeze of lime to add a tangy flavor. If you eat bread, crusty bread like Shepherds works well.

Finding delicious coconut milk recipes can be difficult. Many are heavy in fat and sugars. We like to make our Meatless Monday recipes healthy too!

Meatless Monday Recipes

Over the next four weeks we’ll be sharing Delicious Coconut Milk Recipes .Next up in for meatless Monday recipes: Vegan Sweet Potato Gratin

 

images: DreamsTime Article adapted from: http://www.organicauthority.com/

Scrambled Eggs Done RightScrambled Eggs Done Right

Looking for a new way to enjoy eggs? Scrambled eggs and baked eggs are my favorite and this simple recipe creates a new twist on Eggs – Scrambled Eggs Done Right. This recipe is for a single person though you can double it or triple it for more people.

In a hurry don’t worry this recipe takes 2-3 minutes to prepare and cooks in 4 minutes.

Ingredients:

2 organic eggs

Margarine, butter, coconut or olive oil. Just enough to coat the skillet.

Salt and pepper to taste

1 teaspoon of organic mayonnaise or your favorite salad dressing.

1 teaspoon of water or chicken broth

Preparation:

In a small bowl or measuring cup, whisk the eggs, mayonnaise/dressing, and water/broth together. You may use a fork if you don’t have a small whisk.

Over low heat coat a skillet with your choice of oil.

Pour the eggs into the warm skillet and stir contentiously.

Remove the eggs to a plate once set yet still moist. Do not cook to dryness and these eggs are meant to be damp.

Add salt and pepper to your taste. Do not add spices until off the heat as it turns the flavor. Scrambled Eggs Done Right is tasty and quick to make.

Eggs Extraordinaire

I try different dressing to add flavor and make Eggs Extraordinaire my version of a gourmet breakfast.  Some of my favorites are Ranch, Pesto, and Avocado. Others that add spicy flavor combinations. I found several spiced mayonnaise’s that are delightful.

If you have more time, add small bits of vegetables or meats such as, onions, peppers, bacon, ham, or chicken.baked egges

Baked Eggs

Wanting to make a feast? You can create this as baked scrambled eggs simply by using 10 eggs, ½ cup of mayo or dressing, and a ½ cup of your choice of liquid. Using a 9X9 or 9X13 glass baking dish works well.

Coat the bottom and sides of the dish.

Set your oven at 325 degrees and bake for about 15-20 minutes remove and check if they are set with a toothpick. If the eggs begin to brown on the edges, lower your oven heat. Here in Colorado I use 310 degrees as I don’t like browned crust.

Whether you’re making Scrambled Eggs Done Right, Eggs Extraordinaire, or Baked Eggs you now have an endless egg recipe and variation.

 

Scrambled Eggs Done Right Adapted from http://allrecipes.com/recipe/86587/scrambled-eggs-done-right/

Images copyrighted. Bigstock

You Become What You Believe – Even Is IllnessIs Your Health Related To Your Thoughts?

I’m a big believer that we are what we think about most of the time. This includes our health. I’ve seen patients so focused on their disease it consumes them and never seems to improve.  They’re locked in the negative thoughts about their situation. Is your health related to your thoughts? Sometimes it takes a little faith in yourself to open the door to better health. Let me explain.

Have you ever heard someone say, “My doctor says people my age all have arthritis or pain?” Too often patients come in with the belief that age or ‘that it’s normal’ to have pain, hot flashes, insomnia, etc.

While it’s common in today’s world, it’s not normal. Today I want to invite you to change your beliefs. Your health is related your thoughts. Your beliefs affect how quickly you heal or how much relief you receive from any treatment.

Do You Have Faith In Yourself

It’s simple; I had a patient come in who didn’t believe acupuncture would help their problem. After a few treatments, their pain was 30% improved despite their belief that they had pain because everyone their age did. Now they had ‘faith’. A belief that pain didn’t affect everyone in their generation. They continued to improve to 75%.

If our mindset helps or hinders our healing why can’t we have 100% relief or health? Our bodies do age. The patient above was in their 60’s. He began to exercise, walk and changed his diet little by little all things that increased his general health. He believed now he could improve himself.

Faith

Belief is a funny thing. It only works in the present. It creates our current moment. Past events are shaped by our memories and then form a belief now. These usually are absolutes such as “all people my age have arthritis.” Or perhaps, “Women my age all lose interest in sex.” Maybe, “My mom had hot flashes and was over-weight that’s why I’m this way..” Finally, “All the people in my family have high cholesterol so I knew I would too.” I know you have others that play inside your mind. These are beliefs that stop you from having a healthier life.

We are a team. What you think matters. What you do between visits increases your health and make it seem like you are aging backward! Is your health related to your thoughts? I feel it is.

Is Your Health Related To Your Thoughts?

This is true for my fertility patients too! Recently a couple against all odds became parents. Their tests with the fertility center didn’t look hopeful. They believed if they did acupuncture, a healthier diet, along with the IVF they’d become parents. Proactive health says you’re in control of your wellness and taking action to achieve your goals.

Where are you proactive in your wellness? Learn more about how natural medicine and acupuncture along with changing how you think about your health can help you live a more enjoyable life.

**Debra is a certified natural health practitioner, health and life coach, . She has degrees or certifications in homeopathy, acupuncture, Emotional acupuncture EMT, Chinese Medicine, and more. **

Schedule your appointment with Dr. Deb today!

720-515-4602

Images: Dreamstime, Fotolia

 

 

 

Why Mom Got Alzheimer’sInsufficient Vitamin D

There are many reasons why my mom got Alzheimer’s’ and I know one was Vitamin D. My mother’s diet was low in this vitamin and she didn’t get enough sunshine to active it. Today I am convinced it played a role in her mental decline. I think women naturally are lower in this supplement and the latest news around athletes who are deficient is impressive.

Vitamin D is getting a lot of press these days. The most interesting fact is that it’s really a hormone. It plays many roles in our lives helping us absorb calcium and maintain bone mass. This sounds great if you’re worried about aging and osteoporosis. Consider this though a study by the American Academy of Orthopedic Surgeons[1]; found that one-third of Division I college athletes have insufficient vitamin D.

Insufficient Vitamin D Leads To Injury and Weak Muscles

Are you injury prone? Do you have weak muscles or pain? Low levels of D play a role in musculoskeletal pain and injury too. This study notes that athletes are especially vulnerable. After running, I can get leg spasms a sure sign it’s time to check my levels. There are up to one billion people around the world with deficient vitamin D levels of all ages.

Knowing how much to take and if you have an inadequate amount is found through an easy blood spot test offered by our office. It’s more accurate than the typical blood test. Optimal levels of D are necessary. D is a fat soluble vitamin. This means it remains in the body for long intervals if given too much. It can cause high blood calcium levels leading to kidney stones. It leads to poor appetite, nausea, and vomiting.

blood spot test

Not only athletes and older people are at risk when it comes to deficiencies. If you play sports, lift heavy weights or work in a career that involves heavy lifting check your levels. Even the weekend warriors need to keep their vitamin D in balance.

These Five Reasons Are Why You Want To Ask About The Blood Spot Test Right Away

  1. Your Immunity

D works in a special way it stimulates your immune system to produce cathelicidins that kill viruses. Cathelicidins are small, cationic, antimicrobial peptides found in humans. They serve a critical role in mammalian [mammals] innate immune defense against invasive bacterial infection. Without adequate vitamin D, you are almost defenseless against cold and flu season. The sun activates D so it’s no wonder we get colds in winter if we don’t have this vital supplement in balance.

 

  1. Healthy Brain

According to The Alzheimer’s Research Center [2]Vitamin D deficiency decidedly escalates your risk of dementia and Alzheimer’s disease through both neurodegenerative and vascular mechanisms. Older people often lack enough sunshine and D; it’s also common for anyone in North America; we just don’t get adequate sunlight. It is associated with an increased risk of stroke too. Your risk of Alzheimer’s disease doubles every 5 years after the age of 65.

 

  1. LongevityAlzheimer’s

Something called a Telomere[3], is an essential part of human cells that affect how our cells age. Remember D is a hormone it affects many genetic pathways in the human body and is linked to chronic disease especially those with inflammation. When our body has a disease such as arthritis, for instance, this vitamin is especially important in reducing the inflammatory process which speeds aging. Telomeres and this supplement work together to slow the aging process in your body and mind by healthy cell regeneration.

 

  1. Optimize Your Testosterone

D is an anabolic hormone and research suggests it helps testosterone and maximum muscle mass and synthesis. Studies show that if you exercise, your testosterone levels increase. In women though this may reduce body mass index. Other research links low testosterone in women which lead to atherosclerosis and obesity[4]. Without this vitamin, testosterone can affect muscles, your arteries, and weight gain.

Insufficient Vitamin D
  1. Everyone’s Worst Enemy Inflammation

Whether you’re young or old inflammation is your worst enemy. It ages you, it is a signal that if left unchecked in chronic conditions that something is wrong. The athlete with inflammation suffers soreness and fatigue when acute. Regular exercise reduces inflammatory reactions when combined with an anti-inflammatory diet. There is a balance here with both of these support systems. Foods like wild salmon, papaya, blueberries, broccoli, avocados, and cranberries, even ginger reduce inflammation in the body. Proper amounts of the right fitness are needed to stop inflammation.

If this isn’t enough to stimulate your interest in making sure you have enough Vitamin D then do it because others love you and want to enjoy life with you!

Taking supplements though isn’t running down to your local bulk store, grocery store, or health food store. Many of these are derived from less than ideal sources. You can be wasting your money and still be deficient.

In the beginning, we use the blood spot test every 6 months until your levels are ideal. Some clients do better with certain forms such as a liquid. Using the incorrect quality, dose, or amount wastes money and your health.

Whether you chose to do the test or wish to start taking a higher quality D, we are here to assist you.

 

 

 

[1] http://newsroom.aaos.org/media-resources/news/more-than-one-third-of-division-i-college-athletes-may-have-low-vitamin-d-levels.htm

[2] http://www.alzheimersinfo.org/prevention.html

[3] https://www.tasciences.com/what-is-a-telomere/

[4] http://www.sciencecodex.com/low_t_not_just_in_males_testosterone_atherosclerosis_obesity_may_be_linked_in_females-154183

More resources

http://www.mindbodygreen.com/0-10260/12-foods-to-fight-inflammation.htmlhttp://www.ncbi.nlm.nih.gov/pubmed/12192226http://online.liebertpub.com/doi/abs/10.1016/j.jmhg.2005.03.002

http://www.mindbodygreen.com/0-10260/12-foods-to-fight-inflammation.htmlhttp://www.ncbi.nlm.nih.gov/pubmed/12192226http://online.liebertpub.com/doi/abs/10.1016/j.jmhg.2005.03.002

http://www.mindbodygreen.com/0-10260/12-foods-to-fight-inflammation.htmlhttp://www.ncbi.nlm.nih.gov/pubmed/12192226http://online.liebertpub.com/doi/abs/10.1016/j.jmhg.2005.03.002

http://www.mindbodygreen.com/0-10260/12-foods-to-fight-inflammation.htmlhttp://www.ncbi.nlm.nih.gov/pubmed/12192226http://online.liebertpub.com/doi/abs/10.1016/j.jmhg.2005.03.002

http://www.mindbodygreen.com/0-10260/12-foods-to-fight-inflammation.htmlhttp://www.ncbi.nlm.nih.gov/pubmed/12192226http://online.liebertpub.com/doi/abs/10.1016/j.jmhg.2005.03.002

Not Quite Paleo Blueberry Cinnamon Rolls Recipeblueberry cinnamon rolls

I love blueberries and cinnamon and the combination in this recipe is wonderful. This is my version of Blueberry Cinnamon Rolls Recipe. Healthier recipes are demanded today by many. Some want to be Paleo, others are avoiding Gluten, still many seek various levels of vegetarianism.

First let’s talk about Paleo diets. Can we create a version of Blueberry Cinnamon Rolls free of grains and sugar? This recipe is modified but not Paleo; to make it paleo it becomes a blueberry crunch or blueberry crisp. I will give you the short Paleo version if you’re looking for healthier recipes this is a great alternative.
Because I eat a modified Paleo diet meaning, I try to make 14 of the 21 meals I eat weekly Paleo. I do eat organic slow cooked oatmeal as part of non-paleo foods. Limiting eating grains is important. They affect cognitive brain function leading to dementia or worse. My goal is to help you eat better. My hope is to see others practice healthy eating 80% of the time, and enjoy ‘cheating’ foods on occasion. 

There is more evidence daily that eating these things, sugars, and grains is a bad idea. In his book,  Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers Renowned neurologist David Perlmutter, MD, lifted the lid off hidden data that carbs are killing your brain.Paleo Diet

So how do we take care of our mind and enjoy food carbs?  If you read Perlmutter’s book, you’ll know it’s not possible. There is some evidence triple-zero wheat flour grown in Italy and harvested in Italy. This flour found only at a few health food stores that For those that decide they will eat grains in moderation, this recipe is one that you may want to put in that separate pile of favorites.

Use organic where possible

Blueberry Cinnamon Roll Recipe

Recipe adapted from Our Best Bites and The Pioneer Woman    Image courtesy of Our Best Bites

Dough

2 c. 2% organic milk

1/3 c. coconut oil

1/3 c. Natural or organic sugar OR 1/2 c. Applesauce plus 1 TBSP of pure apple juice. Juice will make the rolls less fluffy.

1 package active dry yeast

4 1/2 c. All-Purpose organic flour, divided OR use Gluten free flour mix. We use the Triple-Zero Flour.

1/2 heaping tsp. baking powder

1/2 scant tsp. baking soda

1 1/2 tsp. salt

recipes

Kids baking. Two children cooking. Little girl and baby boy cook and bake in a white kitchen with modern oven. Brother and sister in chef hats making a pie for dinner.

Filling

6 tablespoons butter softened

1/3 c. Natural or organic sugar OR 1/2 c. Applesauce plus 1 TBSP of pure apple juice.

2 tablespoons lemon zest

1 cup blueberries (wild, if you can get them easily or organic)

 Glaze

 2/3 cups powdered sugar [can find an organic version at the health stores]

1 tablespoon melted butter

Juice of 1 large lemon or 2 small lemons

Instructions for Blueberry Cinnamon Rolls Recipe:

 To make the dough, combine the milk, sugar, and oil In a large (at least 4-quart) pot or saucepan. Heat just to boiling, stirring occasionally, and then remove from heat.

 home cookingIf you’ve got lots of ice handy, dump all that you have into a clean sink and then place the pan of scalded milk over the ice. This way, the milk mixture cools quickly and the melted ice just drips down the drain. You can only do this with cow milk no other ‘milk’.

When the milk is warm (around 105-115 degrees), remove from ice and sprinkle yeast over the milk mixture. Allow to stand for 10 minutes. Stir. Mix in 4 c. Flour and cover. This can be done with a wooden spoon; the dough is VERY soft, more like a batter. Allow to stand for 1 hour.

 Mix remaining 1/2 c. Flour with baking soda, baking powder, and salt. Sprinkle over the dough and then mix it in with the wooden spoon. Place a sheet of plastic wrap over the pan and refrigerate for at least a few hours and up to a few days. You can also allow it to rise at room temperature for about an hour if you want to make these right away.

 When you’re ready to make the rolls, lightly spray a work surface with non-stick cooking spray and roll the dough out into a rectangle that’s about 6×18″. In a small bowl, mix the softened butter, sugar, and lemon zest. Spread the butter mixture over the dough and then sprinkle with the blueberries. Roll up tightly, making a log about 18″ long.

 Preheat oven to 375.

 Spray a 9×13″ pan with non-stick cooking spray and set aside.

 Using dental floss, mark the dough into 12 equal pieces. Use the dental floss to cut the dough along the spots that you marked. Place the dough pieces, cut side up, in the pan. Cover and rise for 30 minutes. Bake the rolls for 15-22 minutes or until golden brown and the innermost rolls are cooked through. If the edge pieces are getting too brown, lightly place a sheet of aluminum foil over the pan to prevent further browning.

 When done, remove the pan from the oven and allow to cool. When the rolls are almost cool, whisk together the glaze ingredients and drizzle evenly over the slightly warm rolls. Makes 12 rolls.

Paleo Diet Blueberry Cinnamon Roll Recipe

Eating a Paleo diet is not a fad. It’s one of the only ways to keep your brain healthy.  Eating well doesn’t mean giving up sweets it means eating quality foods. There is overwhelming evidence that carbs are killing our brains. For more on the topic read this great article in Psychology Today

To make this recipe a perfect Paleo dessert:

6 tablespoons butter, melted

Cinnamon or/and Vanilla Sweetleaf Stevia to taste.

2 tablespoons lemon zest

1 cup blueberries (wild, if you can get them easily or organic)

Place all ingredients in an ovenproof glass casserole. And bake 10-20 minutes at 300 degrees until bubbling.

If you eat a modified Paleo diet, you can sprinkle 1/3 cup of organic steel-cut oats over the top before placing in the oven.

The Blueberry Cinnamon Coffee Cake approach:

If you need a crust or top, you can use a gluten free biscuit mix. Prepare as package instructions recommend and pour on top of fruit before baking. Adding a shell may mean you’ve added sugar [found in the biscuit mix, and it may not meet some Paleo diet menu plans.

Our goal here in Littleton, is to do more than provide you with acupuncture or natural medicine; it’s to  also to help you turn your life around by applying healthy eating habits too.