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Chef Amy gives us a healthy, dairy-free version of a Thanksgiving favorite.
She chose healthy fats, like coconut oil, as an alternative to butter, and used coconut milk to give sweet potatoes a creamy, thick consistency. Warm autumn spices and a touch of maple syrup add a rich flavor the whole family will love!
Do any of these scenarios sound familiar?
Your stomach looks like you’re in the third trimester and you’re not even pregnant.
You have a beer belly and don’t drink beer.
You produce gas that could be lethal?
You’re always searching for an Altoid to fix wicked bad breath?
These are all signs of a gut gone bad!
Honestly, the causes can come from a variety of offenders. It could be gluten, dairy, fructose, stress, or an overgrowth of bad bugs in your gut.
As nature would have it, gas is produced in the large bowel and for the most part does not cause any problems. But when bloating and gas happen in the small intestines, it can become problematic and produce a distended, fermenting belly.
It’s embarrassing, but the good news is that it is fixable.
Usually, the biggest gas producer is DAIRY and the reasons are twofold. Dairy contains lactose and most us are missing the enzyme that breaks it down, so it forms gas. The other reason is the protein in dairy, casein, is highly allergenic. A reaction to casein can cause inflammation in the gut that results in bloating.
So first, remove the dairy from your diet and assess if you feel! If you’re interested in further exploring how to heal your gut, check out our online programs that include supplements and food plans or schedule a session with one of our Functional Medicine providers!
By Teresa Ingrasciotta
Reap huge health benefits by making simple changes to your pantry, fridge, and freezer. Here are the 10 categories of must-haves to keep on hand…
1. Plant Proteins for a Protein Punch
Black Beans, Chickpeas, Lentils, Kidney Beans, White Beans.
Choose organic dried black beans, chickpeas, lentils, and kidney or white beans. Soak and cook with a piece of Kombu seaweed for additional thyroid-supporting benefits. Cook a huge batch in your crockpot or pressure cooker; freeze in individual packets to have ready to enjoy! For a quick go-to, keep canned, BPA-free beans in your pantry.
2. Gluten-Free Grains & Flours
Experiment with some easy-to-find grains and flours available at all health food stores, and some supermarkets. Sorghum, Amaranth, Gluten-Free Oats, Millet, Quinoa, Wild Rice, Buckwheat, Chickpea, Coconut, Almond, Gluten-Free All-Purpose Flour, are just a few popular choices. Store flours and grains in your fridge.
3. Health-Supportive Fats & Oils
Instead of bread, enjoy almond (or other non-peanut) butter on a piece of fruit like an apple, pear, or banana. Cook with high-heat tolerant fats like Coconut Oil or Ghee. Save your Cold Pressed Extra Virgin Olive Oil for salad dressings or to finish a bowl of your favorite steamed veggies. Tahini (ground sesame seeds) is not only great for hummus; keep it handy for dressings, marinades, and sauces.
4. Salad Dressings
Be gentle on your gut and instead of harsh wine vinegars, choose apple cider vinegar (preferably raw, unfiltered), lemon, or lime juice to make your vinaigrettes.
5. Seeds & Nuts
Walnuts, Almonds, Brazil Nuts, Cashews, Sunflower Seeds, and Pumpkin Seeds are great combined into trail mix with Unsweetened Shaved or Shredded Coconut, and a small amount of dried fruit. Blend Chia Seeds, Flax Seeds, and Hemp Seeds into your smoothie, or enjoy sprinkled on your food. Store all seeds and nuts in the fridge.
6. Sweeteners
Choose the best quality you can find and always-in moderation!! Bittersweet Chocolate (at least 70% Cacao), Carob Powder, Dried Fruit: Raisins, Cranberries, Currants, Honey (raw and local preferred), 100% Pure Maple Syrup (Grade B preferred), Raw Cocoa Nibs or Powder, Unsweetened Shaved or Shredded Coconut.
7. Sea Vegetables
Chock full of thyroid-supportive iodine and minerals, keep Kombu, Dulse, Kelp, Nori, and Wakame in your pantry. Hydrate and watch grow into healthful greens to add to your soups and salads.
8. Fresh Produce
Cabbage, Carrots, Celery, Garlic, Ginger, Lemons, Limes, Onions (red, yellow), and Winter Greens: Kale, Chard, and Collards, etc.
9. Frozen Foods
Kale, Spinach, Organic Berries; Chicken Breasts and Turkey (ideally organic and pastured), Grass-fed Organic Beef.
10. Dried Herbs, Spices, and Condiments
The foods you prepare will be significantly enhanced not only in taste, but also in nutritional value by adding these into your pot, pan, or marinades. Also, the more herbs and spices you use, the less salt you’ll need! Periodically check the expiration dates and make sure to replace them since they will lose their potency, taste, and nutritional benefits the longer they sit in your pantry.
Try these: Bay Leaf, Cardamom, Cayenne Pepper, Chili Powder, Cinnamon (sticks or ground), Coriander, Cumin, Curry Powder, Fresh Ground Pepper, Ginger (ground), Cloves (ground), Himalayan or Sea Salt, Nutmeg, Oregano, Red Pepper Flakes, Rosemary, Thyme, Turmeric; Almond Milk, Coconut Milk, Mirin, Rice Milk, Tamari (gluten-free), Vanilla Extract, Arrowroot, Vegetable Stock or Bouillon Cubes
Join our next Pantry, Fridge, and Freezer Makeover Class where you’ll learn how to incorporate these and many more items into your lifestyle. You’ll also learn an easy way to unravel the sometimes confusing Nutrition Facts Labels and Ingredients Lists. The class is free, but the knowledge you’ll gain is invaluable!
Inflammation, simply put, involves your immune system’s attempt to heal or hurt you. It can vanish quickly after completing its job or continue to flare—sometimes so much that diseases result. By learning about inflammation’s causes and effects, we can develop insights into powerful strategies for optimal health and healing.
Dr.Blum shares her insight on Inflammation with Living Healthy. Read the article here:
https://www.livinghealthy.com/articles/inflammation-causes-effects-and-solutions
Click here for the Digestive Enzymes she recommends in the story.
Kale is one of the most nutrient dense leafy greens you can eat. From a nutrition perspective, it’s the vegetable that will give you the most bang for your bite.
It Helps The Digestive System: Kale is loaded with fiber that aids in elimination. This process helps flush waste and toxins from the body.
Calcium & Iron: Who says you need to drink dairy to get your daily calcium? Or eat meat to get your iron? The calcium in kale will help keep your bones strong, and the iron will support energy and strength.
Vitamin Packed: Just one cup of kale contains 134% of your daily Vitamin C, 684% of Vitamin K, and 204% of Vitamin A needs!
Antioxidants: Kale contains many antioxidants including carotenoids, flavonoids, and phytonutrients called thiols. Antioxidants are the antidote to the environmental stressors and exposures of every day life.
Kale Is The Ultimate Detoxifier: All of these antioxidants and vitamins work to lower inflammation and protect the body from disease. Much of this activity happens in the liver. Kale provides these powerful nutrients to help your liver do it’s job: clear out toxins.
Celebrate National Kale Day with us on October 7th by making a simple kale salad, adding kale to your smoothie.
Wake up with a giant zit? Dr.Blum and other skin-care experts explain why—and how to get rid of it fast!
Is your skin sending you an SOS this summer?
The season’s heat, humidity, sweat, and environmental stressors can clog pores and contribute to a poor complexion. But before you run to your esthetician or invest in the latest, greatest miracle cream, we recommend that you start by changing your diet.
Here are two easy ways to get healthy, glowing skin:
1. Cut the Sweets
After eating your favorite sweet summer treat, your blood sugar rises and insulin is released into the body. The result is inflammation, which can cause redness and breakouts.
Plus, sugar can cause the naturally occurring yeast in your pores to trigger acne and skin inflammation, too.
2. Add Antioxidants
Fight free radical damage with a daily source of antioxidants. Eat or drink a rainbow of richly-colored fruits and vegetables every day. The darker the pigment the stronger the antioxidant power. Our top picks include berries, cherries, and veggies like peppers, beets, carrots, and dark greens, which are an excellent source of vitamins and antioxidants that revive tired and stressed skin.
Stay healthy on the road with these easy tips from Dr.Blum!
Fall and spring may be the most talked about time to detox because they are seasons of transition, but the summer months – filled with busy social calendars and beach vacations – is also a beneficial time to cleanse. Consider a summer detox a way to reboot and reverse the dinners al fresco, crisp rosé, and trips to the ice cream parlor.
Take a Break from the BBQ’s
Summer is a social season. Practically every weekend is booked by the time July hits with parties, bbq’s, vacations and holidays. We don’t believe in deprivation and advise our patients to indulge occasionally, but in-between events, our bodies need a break from the sugar, alcohol, and carbs, so the liver can detoxify. Liver function is a key component to reducing inflammation and is essential to our health.
Detox for More Energy
Hot summer days coupled with poor food choices can make the body feel overtired and sluggish. It may sound counterintuitive, but detoxing can actually increase your energy so you can enjoy those long summer nights. By removing foods that slow you down like sugars and processed flours, and adding vital nutrients like greens, herbs, and proteins, energy will increase naturally – you may even have a better nights sleep!
Beat the Bloat and Lose Weight
Water retention, slow digestion, and salty, processed foods contribute to public enemy number one in the summer: bloating. Feed your body with nutritious vegetables, fruits, and herbs during a detox and you’ll naturally see a decrease in water retention and stomach bloat. Because let’s face it, it’s full on bathing suit season.
Make it Easy on Yourself
A lot of the times fitness routines and diets ramp up in spring only to lose steam come the end of June. Recharge your body and eliminate unhealthy eating patterns with a detox program that is easy to follow and will set you up for success!
Looking for something even easier? Organic Pharmer has foods that are detox approved for grab and go ease to take with you to the beach, pools, and parties!
So really, what is inflammation? Dr.Blum tells Well & Good the science behind it and how you can reduce inflammation in your body.
