Archive for the ‘Food’ Category
|Cleanse: Days 2-3
Tuesday, September 20th, 2011
Day Two of the cleanse was pretty uneventful. I’m feeling that this is much easier than I had anticipated. I ate an almost identical diet to day one. I did discover that the best baby puree (again, I used Plum Organics in the little pouch) is a pear base. This tasted so much better in the shake than the funky blueberry combination. Something about the greens with the berries just didn’t work for me. The pear is so mild and just sweet enough that it masks the sweetness of the greens powder- which is my least favorite flavor.
Day Three:
Something is missing here, I call it Dinner! A liquid dinner just doesn’t satisfy me the way a normal meal would. It is starting to feel strange to prepare foods for my baby that I can’t eat. Usually we play a game where I take a bite of something and make funny faces over how delicious it is- he loves this! During dinner on day three I felt a little sad just having my liquid meal- chewing is fun. I have made a decision to finish the cleanse according to the instructions, but reconsider my original goal of continuing the Elimindaiton Diet for a full 21 days.
What can I say, I’m weak.
My one suggestion for anyone new to cleansing like me is- Don’t watch TV! There is so much food on TV, the commercials become torture. Even things that I would normally never eat are starting to look appealing. Fast food ads, chain restaurants, so much cheesy goodness everywhere, my biggest craving now is for Mac n’ Cheese- the good kind with lots of crispy bits.
Ok, enough about food. I’m trying to reach my water goal for the day ( which is half my body weight in ounces), but that has definitely been a challenge, though getting better. I did make one small mistake when following the cleanse instructions and I did 2 scoops of protien powder for dinner instead of one, I guess I’ll just be a little hungrier at the end. It is getting close to my all liquid day…fingers crossed!
Tags: cleanse, Diet, hydration, infants, lifestyle
Posted in Caloric restriction, Children, Diet, Elimination diet, Food, Health, Healthy diet, Office Manager Blog | Comments Off
NCC Cleanse: Day 1
Saturday, September 17th, 2011
Nature Cures Clinic Cleanse
Day 1
After reading through the materials for Day 1 and 2 of the cleanse, it seemed pretty doable to me. Breakfast wasn’t so different from what I usually have. This morning it was a bowl of steel cut oats with blueberries, raspberries and a dash of cinnamon. I would normally have added honey and milk of some sort. It really wasn’t too bad without the added sweetness. I was worried it would be too dry for my taste, which is why I usually put in the milk. But, because the berries were frozen, when I heated them up there was enough juice to spread throughout the oats.
For my mid-morning snack, I had a salt-free organic brown rice cake with a tablespoon of unsalted almond butter. That kept me full until lunch, which was a 1/2 cup of brown rice with black beans, blanched green beans, chicken, and about a tablespoon of salsa verde for some fat and flavor. This was really satisfying and seemed like a lot of food, but it was still under the 600 calorie limit. I used an online calorie counter to figure out how much each ingredient was worth.
With both breakfast and lunch I took the Formula 1 capsules, which I noticed, did not have any kind of bad aftertaste or smell- love that!
Mid-afternoon I had a handful of raw almonds and about a third of a sliced cucumber. By 3pm I was really wanting some protein and the almonds did the trick.
Dinner: The Shake. 5:30pm arrived and it was time to make dinner, a crazy looking shake of protein and greens powder. I decided to buy a Blender Bottle from Dr. Costello because I knew I wouldn’t want to mess around with an actual blender, especially when the shakes become more frequent. The Blender Bottle is special because of a metal ball inside that is shaped like a round whisk. It really works; I was quite impressed.
Admittedly, I hate greens powder. I can’t stand the smell or the taste and was not looking forward to this at all. During my cleanse prep session with Maria Zilka, I expressed my concerns about the flavor and she had a brilliant idea blending: Baby food! The organic baby food that comes in convenient little pouches will mix with the greens powder quite nicely in the Blender Bottle. I chose a Plum Organics mix of pear, blueberry and purple carrot (all approved foods on the elimination diet). Maria said that I could mix half a cup of fruit puree to the shake and fortunately each little pouch is exactly the right amount.
THE RESULT:
It didn’t smell bad, it didn’t look good and it didn’t make me gag- but it is 7:40 pm right now and I’ve still got 6 ounces to go. It is not an easy beverage for me to get down, but it is far from the worst I’ve ever tried. I wont be making it without any purees, and I think I can handle it.
I don’t think I have hit my water goal for the day yet and I would definitely like some carbs right now. I’m pretty sure I will feel hungry for a while…wish me luck as I try to exercise some willpower!
Tags: cleanse, Diet, Nature Cures Clinic, organic food, protein
Posted in Caffeine, Caloric restriction, Diet, Elimination diet, Food, Food intolerances, Healthy diet, Maria Zilka, Naturopathic medicine, Nutrition, Office Manager Blog | Comments Off
The Night Before The Cleanse…
Thursday, September 15th, 2011
Hello, my name is Megan, and to be perfectly honest I am not a big “cleanse” person. I completely support the idea and have seen the amazing results that people have achieved. But, for me personally, I don’t enjoy what I consider to be “restricting” my diet. I have decided to embark on a cleanse with a few other clinic employees and see what all the fuss is about. My goal is to write something daily. Maybe a detailed account of my day to day experience or just a simple statement about how a particular day went; as long as I document something then I will have reached one of my goals.
As a newbie Mom to a 10 month old boy, my current diet can be can be summed up as erratic. I’ll eat a basic breakfast of a bowl of whole grain cereal with milk (sometimes soy) and either a banana or some berries thrown in. I’ll be lucky if I get another sit-down meal before dinner, mainly subsisting on Trader Joe’s snacks while at work. I don’t eat a varied diet, though I do believe for the most part I eat fairly well. I am a firm believer in all things Gluten, Dairy, and Sugar. I don’t drink caffeine so I don’t anticipate that being a problem during the 21 days I plan to stick to the Nature Cures Clinic Cleanse and Elimination Diet. My biggest fear is the carb cravings!
I hope that this cleanse will give me a jump start and really motivate me to branch out in my eating habits, as well as open my eyes to new and nutritious foods that I can introduce to my little guy. I’m fortunate to work just a few steps away from Maria Zilka, who is an amazing source of knowledge on all things food and nutrition. I’m so glad not to be doing this alone! While we will all be doing a slightly different version of the Nature Cures Clinic Cleanse, it is so important to have that support system in place.
I have no known food allergies and bound by no intolerance, I am curious to find out if there could actually be something hiding beneath the surface.
Since tomorrow morning is my first cleansing day, I thought that I should really make tonight count- you know, go out with a bang! Here’s a photo of my absolutely delicious dinner:
Chicken Sausage and Potato Hash with Cold Green Bean Salad and a Fried Egg
Without going into too much detail…Fingerling Potatoes are chopped into rings and fried in smoked fat, the greens beans are tossed in a homemade aioli, and the entire dish is drizzled in salsa verde- yummmm!
As you can see, I ate it all.
I plan to finish the night off with a little blueberry and nectarine torte and a nice glass of red wine.
Stay posted for the upcoming cleanse details, I plan on being brutally honest on the whole experience- especially when it comes to taste- and I promise lots of pictures.
Wish me luck!
Posted in Caffeine, Caloric restriction, Children, Diet, Elimination diet, Exercise, Food, Food allergies, Food intolerances, Health, Healthy diet, Maria Zilka, Naturopathic medicine, Nutrition, Office Manager Blog, Wellness, Women's health | Comments Off
Plant Two Seeds and Call Me in the Morning
Friday, April 15th, 2011
Gardening – A Prescription For Health
By Rose Paisley, ND
Get creative to get growing in small spaces.
Oh, what’s that you say? Those seasonal allergies, tension headaches, achy joints and muscles, fussy digestive system, excess fatigue, slowly rising cholesterol and blood pressure, and the few extra pounds that have crept up this winter have been bothering you? Well, fret no more.
I have just the thing for you, I want you to get into the dirt and plant some vegetables, herbs and flowers. Oh, you’re concerned about side effects? Well, you may experience more productivity, feel peaceful, rejuvenated, proud, and restored. I also expect with in three months of 30-60 minutes per day that your blood pressure and cholesterol will come down a bit, you immune system to be stronger, you will have lost a few pounds, your headaches will decrease, and your overall energy and sense of well being will have improved. The long-term effects should include a deeper connection to the earth and your food, an increased consumption of veggies and stress reduction. I know, pretty great medicine, isn’t it!
Gardening is Truly Preventative
Currently obesity, diabetes, cardiovascular disease and cancer are among the most likely causes of death in our country. These conditions are also among the largest contributors to health care costs and can all be reduced, alleviated and often treated with lifestyle changes. What sort of changes you may be asking? It’s nothing all that surprising…more fruits and vegetables and more exercise.
Literally, by simply adopting a whole foods diet rich in fruits and vegetables and moving your body for 30 min/day, you can significantly decrease your risk for obesity, cardiovascular disease, diabetes and cancer. In fact, a recent Meta Analysis demonstrated that more than 1.5 million subjects showed a reduction in cardiovascular disease when they adhered to the Mediterranean Diet.
Essentially, the Mediterranean Diet is low in saturated fats, low in sugar, rich in omega 3 fatty acids, whole grains and unprocessed fruits and veggies. Endless studies continue to demonstrate risk prevention and improved longevity with as little as 30 minutes of exercise per day 6 days per week. With a vegetable garden in your yard or involvement in a community garden you can easily accomplish both an increased consumption of fruits and veggies and 30 minutes of exercise.
Connecting with Nature
Beyond lowering cholesterol, blood pressure and stress, and the weight loss that is associated with gardening, there is a powerful healing benefit when you are more connected with nature. Harvard naturalist and Pulitzer Prize winner Edward O. Wilson, who coined the term biophilia – love of living things, believes that we have an affinity for nature because we are part of nature. He says that we would prefer to look at flowers, tress, fruits and vegetables over concrete buildings, freeways, and busy sidewalks. Wilson says that because we are connected to nature we are restored by nature.
There have been several studies that have demonstrated strong evidence that nature heals. One study done at Texas A&M University found that patients recovering from gallbladder surgery who looked out at a view of trees had significantly shorter hospital stays, fewer complaints, and took less pain medication than those who looked out at a brick wall. There are other studies that have found that looking at scenes of nature can produce a decline in systolic blood pressure in five minutes or less. It is believed that by looking at nature we increase healing. By examining changes in brain electrical activity, muscle tension, respiration, and shifts in emotional states, researchers have concluded that all may be linked to better immune function. Therefore, not only can we heal faster by improving the immune function and inflammatory response, we can also decrease disease.
Quality of Life
Furthermore, gardening is a great way to promote healthy living and nutritious eating habits. Gardening increases the consumption of fruits and vegetables for kids and adults by making fresh fruits and vegetables readily available, adding in the excitement of eating something healthy because you grew it, creating a greater appreciation for how food is grown and by providing opportunities to practice preparing nutritious and new foods. It is a great way to spend time with children and discuss important topics such as; life cycles, the health of the soil, composting, our relationship with the earth and other species, and of course food.
My daughter Lola loves to be in the garden. Whether it’s the thrill of starting seeds and growing sprouts in a couple of days or waiting months for the beets to be ready, she is always eager to take a bite of something that she helped grow. That is the moment when I think to my self, “now, that’s some good parenting!” Plus, gardens are an exciting and interactive tool that demonstrates life skills and develops good habits.
Top 10 reasons to grow a garden
1. Deeper Connection with the Earth
2. Local, Organic, Fresh
3. Better Health
4. Economical
5. Educational
6. Stress Reduction
7. Beauty
8. Sharing the with your community
9. Variety in Your Diet
10. Joy
Here are some great resources to get you started, simply Google the following:
You Grow Girl
Gardening Supply Company
Vegetable Gardening Made Easy – good soil to great veggies
Organic Home Gardener
Gardening Guru
Thank you for coming to Nature Cures today, I expect that if you follow my simple instructions, with in a few weeks and for years to come you will be feeling much, much better.
Peace!
Dr. Rose
Image courtesy Mazaletel
Posted in Alternative medicine, Articles by our Doctors, Food, General, Health, Healthy diet, Healthy lifestyle, Nutrition | Comments Off
Avoiding the Holiday Binge
Saturday, December 18th, 2010
___________________________________
by Maria Zilka
Nature Cures Clinic nutritional therapist
Years ago there was a popular commercial on television selling a well-known fizzy tablet designed to aid an over-acid stomach condition. Often there was portrayed an over-weight, middle-aged man in a tee shirt, scruffy faced and disheveled, lamenting over his exploit of over-eating. “I can’t believe I ate the whole thing” was his sighing cry while his unsympathetic wife answered in a monotone “Believe it Harry.” It got a lot of laughs and was very effective advertising most likely because it was so relatable!
Over eating is a problem – and not always for the most obvious reason which is too many calories. The physiological effect on the body when we over eat is something to take heed of. Our digestive system is designed to process food into absorbable sized molecules so that the body can use these nutrients for energy, healing, restoration and balance. When we over eat we place such an enormous burden on this system that often many foods pass under processed from the stomach into the small intestine where all kinds of bad can happen!
Think of the small intestine as similar to that children’s toy that has several differently shaped pieces that must be matched up to the cut outs in a lid over a bucket. The child has to fit the shape to the cut out in order to solve the puzzle and fill the bucket. In a similar way – our food particles must be broken down to the right particle size in order to pass through the hair-like tubes that line the small intestine. Food particles of the right size will then be absorbed and utilized by the body. Food particles of the wrong size will stay in the intestine – fermenting and putrefying – causing bloating, gas and discomfort.
If this condition becomes chronic further dysfunction can occur including “leaky gut syndrome” where selectivity on what passes through is lost and the lining becomes “leaky.” This allows inappropriately sized proteins and fats to pass through which then overwhelm the immune system – which leads to more problems including allergies, impaired immune function and other imbalances.
There are a number of other physiological reasons for not over-eating including triggering over production of insulin, burdening the stomach (especially if your stomach acid is low – which is the more common condition with a high carb, western diet), and over eating non-enzymatic, processed foods. Any and all of these are causes for digestive upset and poor absorption of nutrients – leaving us over fed and under nourished!
To avoid this holiday eating pitfall and keep a very merry gut – here are some tips to keep in mind while sitting down to the dinner table (or lingering about the buffet table).
Relax, breathe and take it easy. Digestion happens in the parasympathetic state. There’s a reason we’d say “grace” before eating – it gave us time to get our bodies ready for food and our brains calmed down enough to allow digestion to take place.
Portion control. You really don’t have to “eat the whole thing.” Using smaller plates helps with this – no more super-sized dishware!
Chew slowly and completely. You should try to chew each bit at least 20 times. Try it – it’s not so easy and you’ll realize how little you actually chew if you start counting! It’s a great awareness exercise.
Make sure you have enough stomach acid. If you’re burping and uncomfortable after eating it may be that you are not producing sufficient stomach acid. If this is a common condition for you then it is important to address this with your health practitioner.
If you feel that your digestion is not quite right – or you are experiencing any issues with some of the condition listed above – we invite you to come into the clinic to discuss the proper protocol to help you regain your digestive balance.
Call us for a free consult or come on in and talk with your doctor – a happy gut is the key to wellness!
Image courtesy Pink Sherbet Photography
Tags: digestion, eating, holidays
Posted in Articles by our Doctors, Diet, Food, General, Maria Zilka | 1 Comment »
Diabetes – The New Epidemic
Wednesday, February 17th, 2010
by Maria Zilka, NT
It would be hard to find a medical expert these days, conventional or otherwise, who wouldn’t agree that our sugar-based diets are killing us. Our daily bread has turned into a non-stop feeding frenzy of refined carbohydrates including many breads, pastries, sweets, over-processed cereals and artificial sweeteners. And despite the warning signs – epidemic rates of diabetes, heart disease, obesity, high blood pressure and depression – we continue to indulge ourselves on this poison, sugar.
Tags: alternative diabetes treatment, antidiabetes drugs, Diabetes, naturopathic diabetes treatment, Naturopathic Nutrition Therapist, Nutrition, nutritional analysis, type 1 diabetes, Type 2 diabetes
Posted in antidiabetes, Articles by our Doctors, Diabetes, Food, Healthy diet, insulin, Maria Zilka, Obesity, Type 2 diabetes | Comments Off