Asian Cabbage Crunch

Whole Foods Fridays - Asian Cabbage Crunch

I created Whole Food Friday posts to show you that healthy food can be delicious!  Each post will give you a recipe or a recipe idea and the health conditions it will help treat!  My goal is to help you making healthy living and eating easy!  Enjoy Dr. Dae!

 

 

This Asian Cabbage Crunch is a wonderfully light meal for a hot summer day. Red cabbage and savoy cabbage both had anti-cancer properties because they are members cruciferous vegetable family. This family of vegetable has a high level of minerals and vitamins including Vitamin A, Vitamin C, folic acid and fiber.  All of these are important for wound healing and cell repair.  The fiber found in cabbage is essential for heart health and blood sugar stabilization.  Cabbage in particular are especially important for supporting the digestive system and digestive disorders.

Since these are recipes found in Rebecca Katz new book The Longevity Kitchen I can't give the recipes here but the book is worth the money.  You will be able to make several of the dishes to your taste buds delight.  To find out more information about @RebeccaKatzYum or to purchase The Longevity Kitchen go to http://rebeccakatz.com.

Sources:

Mateljan, George. The world's healthiest foods: essential guide for the healthiest way of eating. Seattle, Wash.: George Mateljan Foundation, 2006. Print.

Katz, Rebecca, and Mat Edelson. The longevity kitchen: satisfying, big-flavor recipes featuring the top 16 age-busting power foods. Berkeley: 10 Speed Press, 2013. Print.

What Our Grandparents Can Teach Us About Healthy Eating

Have you ever heard someone say, "My grandparents lived to be old and they ate whatever they wanted to"? Or perhaps they might say, "My grandparents lived to be very old and so I have good genes so I don’t have to eat healthy." I have heard people use these types of excuses as reasons why they can eat unhealthy and still have a healthy aging process.

I have to shed some light on the faulty premises on which these statements are based.

My Grammy lived to be three weeks shy of 100 years old. She was very healthy until the last 18 months of her life. As I mentioned last week she walked everywhere so she exercised for most of her life.

She also ate whole foods for most of her life. When she was growing up in the early 1900s there was no such thing as frozen pizza or Chicken McNuggets. In fact, the first McDonald’s did not open until she was almost 30 years old.

My grammy cooked a whole foods dinner every night for my mom and her sibling. Fast food and eating out were for special occasions. Healthy aging occurred because of healthy eating.

In fact when my grammy was growing up, there was no such thing as whole foods -- it was just food. Modern processed and convenience foods did not become part of American food culture until after the world wars.

So when we talk about our grandparents eating whatever they wanted and aging in a healthy manner, it is because most of the food they ate were whole foods!

The Academy of Nutrition and Dietetics recommend a whole food diet for healthy aging. They emphasize eating a variety of fruits, vegetables, whole grains, lean meat, poultry, eggs or fish, low or no-fat diary, nuts or beans.

If healthy aging is important to us then we have to eat like our grandparents and start including more whole foods in our diets. We need to stop with the highly processed, junk food, sugary beverages, convenience foods and fast food that make up our standard American diets. This is the key to healthy aging!

Live Vibrantly, Dr. Dae Dr. Daemon Jones

 

This article was first published on EmpowHer.com.  The photo was courtesy of Auremar/PhotoSpin

Braised Chicken with Artichokes and Olives

Whole Foods Fridays - Braised Chicken with Artichokes and Olives

I created Whole Food Friday posts to show you that healthy food can be delicious!  Each post will give you a recipe or a recipe idea and the health conditions it will help treat!  My goal is to help you making healthy living and eating easy!  Enjoy Dr. Dae!

 

This is filling treat.  The chickpeas are packed with protein and in a recent study have been shown to help people feel satisfied and eat less processed food in their diet.

According to the 2007 U.S. Department of Agriculture study, Artichokes are one of the top ten antioxidant rich foods. It is filled with fiber, medium artichoke contains about 6 grams of fiber about 25% of the daily allowance.  This stabilizes blood sugars and helps you fill full and satiated.  This is important reversing diabetes, reducing weight, and balancing hormones.

Olives are full of monounsaturated fats which anti-inflammatory, anti-cancer or antioxidant properties.

Organic chicken is a great source of protein.  For those who want some animal protein along with their meals this a great flavor balance.

Since these are recipes found in Rebecca Katz new book The Longevity Kitchen I can't give the recipes here but the book is worth the money.  You will be able to make several of the dishes to your taste buds delight.  To find out more information about @RebeccaKatzYum or to purchase The Longevity Kitchen go to http://rebeccakatz.com.

Sources:

Mateljan, George. The world's healthiest foods: essential guide for the healthiest way of eating. Seattle, Wash.: George Mateljan Foundation, 2006. Print.

Can Walking be the Key to Longevity?

On Mother’s Day I sat and reflected on all the fabulous women that have raised me up into adulthood. As I reflected on these women I realized that I am blessed because so many of my “mothers” cultivated healthy aging and long lives. My god-grandmother was 106 when she passed away. What are the common threads that created healthy aging into their 80s or 90s and beyond? It was their healthy behaviors.

On my grandmother’s ninety-ninth birthday her friends came over to see her and pray with her. As they were sitting around her bed they were laughing and talking about their childhoods.

Somehow they got into a discussion about having to deliver money to pay the families' bills. They chuckled as they recounted how their moms would give them a nickel to take a cab to go to the corner store a few miles away to pay the bill. They would pocket the money and walk instead.

They grew up walking from necessity but it helped them stay healthy and fit, too.

Even today one of my favorite ladies at 89 walks or takes the bus everywhere. When my grammy was still alive she would walk a mile and half to visit with my grandmother and then walk home after the visit!

In today’s society we marvel at women that live well into old age thinking they have some special gene pool that has prevented them from chronic disease. The truth is they followed the basic principles of health they move their bodies.

There are many benefits walking on a daily basis. Here are just a few:

• It reduces chronic disease like heart disease, high blood pressure, diabetes, weight gain.

• It reduces stress.

• It improves sleep.

• It helps with memory.

• It strengthens your immune system.

If you are concerned about healthy aging, consider walking for 20 minutes every day. Not only is it great exercise, you can also do it with friends, family, or your pets.

Such a simple exercise has helped the “mothers” in my family live into their 80s and beyond with minimal medications. I call that a natural cure, for sure!

Live Vibrantly, Dr. Dae Dr. Daemon Jones

Ideas for How to Eat a Healthy Breakfast When You are Eating Out

Whole Foods Fridays - Healthy Breakfast When Traveling

Does eating out when you are traveling cause you stress?  Are you worried that you can't make healthy choices when you are on vacation?
You don't have to worry you can eat healthy by understanding a few basic rules.
Here they are:
  1. Eat a hearty breakfast to get your metabolism running smoothly and ready for the day
  2. Make sure to include protein as part of your breakfast
  3. Eat fruits or vegetables to get in fiber during the day.
  • When you are reading the menu options look for foods that have proteins. Typical breakfast protein options are eggs, bacon, sausage, smoked salmon, yogurt, cheese or nuts.  If you are choosing bacon or sausage consider lean options like turkey or vegetarian options if they are available. Once you have selected a protein option you will want to have a fruit or vegetable to accompany it.
  • Fruits are a pretty common options for breakfast too.  You can choose from a fruit plate, oatmeal, cereal, yogurt, granola or pancakes with fresh fruit served on top. If you like eggs add vegetables to your omelet or scrambled eggs.  When you have a combination of eggs with vegetable and herbs everything taste better. There are many ways to add vegetables for breakfast or brunch too.  If you are eating brunch ask for a small salad to accompany your eggs or omelets.
  • You can also consider non-traditional breakfast options that have your favorite flavors.
  • Here is a personal example from my travels just a few days ago.  I was visiting friends and we decided to eat brunch out Friday morning.  My friends chose a Tex-Mex restaurant with brunch options. Huevos Rancheros are one my favorite Tex-Mex treats! Whenever I eat breakfast I always look for a combination of proteins and vegetables - this is perfect. The eggs, black beans, cheese are great protein sources. The tomato sauce, black beans, corn tortilla avocado are packed with fiber. This combination helps to stabilize blood sugars and provide sustained energy for the day. The herbs and spices used to cook the foods made a every bite delicious.  I felt satiated and I was ready for a fun day packed with activities.
  • When you are traveling make sure to add breakfast to your most important things to do.  It will keep you healthy and happy while you are away from home!
Live Vibrantly,
Dr. Dae

How Can You Use Whole Foods to Improve Your Menopausal Symptoms?

What we put in our mouths can have a strong impact on perimenopausal or menopausal transition symptoms. Creating and maintaining a healthy diet can improve perimenopausal symptoms. In general, increasing the amount of foods that come from plant sources helps to balance out symptoms.

Why are plant-based foods so helpful? They are chock full of fiber. Examples of plant-based foods are fruits, vegetables, whole grains, nuts, seeds, beans and legumes.

I recommend increasing the number of plant-based food until you are eating a combination of at least 10 servings every day. Fiber binds to excess cholesterol and excess estrogen in the body.

While all plant-based foods have fiber, it is important to make sure you have plenty of fruits and vegetables, at least 5 serving per day. A serving size for cooked vegetables or fruit is ½ cup. The serving size for raw fruits or vegetables is 1 cup.

Drinking water is essential for staying hydrated. Water is necessary for getting rid of toxins and eliminating excess hormones from the body. Drinking 8-10 glasses a day is a good rule of thumb for water intake.

Foods that contain isoflavones, soy, whole grains and beans may help reduce some menopausal symptoms and lower cholesterol levels. If you are eating more plant foods it becomes easy to reduce foods that are high in fat. These high-fat foods are not healthy for you because they raise the cholesterol levels and increase the heart disease as well.

We women may benefit from supplementation of vital nutrients like calcium and iron. Calcium and iron are found in foods as well as in capsules or tablets. I always prefer foods but sometimes capsules are necessary.

Calcium is one of the important minerals found in our bone matrix along with other minerals as well. During perimenopause and menopause, the chemical changes in the body can cause bone density to decrease. Foods that are high in calcium are clams, sardines, broccoli, legumes and dairy products.

Iron levels may be impacted especially if women are having heavy bleeding. To replenish iron stores eat red meat, poultry, fish, eggs, green leafy vegetables and nuts.

If you are eating processed foods, make sure to read the labels.

Be especially diligent about looking for the amounts of salt and sugar. Foods that are known to have high amounts of salt are smoked meats, canned soups and canned foods. Sugar can be hidden in such items as marinades, salad dressing, spaghetti sauces and products found in jars and cans, peanut butters, and baked goods. It's also found in candy, cereals, protein bars, ketchup.

Eating healthy is important during our transition to menopause and it helps create a healthy weight. I recommend that women maintain a healthy weight because extra fat on the body produces excess estrogen that creates an imbalance in our female hormones. This imbalance makes menopausal symptoms much worse. So dropping the extra weight can normalize or alleviate symptoms all together.

What you eat can have an impact menopausal symptoms. So eat healthy and maintain a healthy weight, and you can diminish menopausal symptoms.

Live Vibrantly,

Live Vibrantly, Dr. Dae Dr. Daemon Jones

This post was originally posted on www.EmpowHer.com.

Hot-and-Sour Sesame Soba Noodles

Whole Foods Fridays - Hot-and-Sour Sesame Soba Noodles

I created Whole Food Friday posts to show you that healthy food can be delicious!  Each post will give you a recipe or a recipe idea and the health conditions it will help treat!  My goal is to help you making healthy living and eating easy!  Enjoy Dr. Dae!

 

 

Are you sensitive to wheat or gluten?  Have no Fear Soba noodles are here!  I was first introduced to Soba Noodle Soup during the lunch time rush in Tokyo.  It is a favorite for lunch all over Japan. Chef Rebecca had made it into a lovely side dish or a main dish.

Soba noodles are made with Buckwheat, which is a different grain than Wheat. Buckwheat is gluten-free it doesn't have gluten in it.  So for anyone that was avoiding all types of pasta because they need to be gluten-free this is a great substitute.  It is hardy enough to mix with vegetables, beans or meats.  It also cooks in minutes. So it is a quick way to enjoy a pasta side dish or main dish.

You can use it to replace your favorite long pasta dish.  It is a great option.  You can find Soba noodles in your local grocery stores in the international isle.  Make sure to read the label to make sure the manufacturer has not added wheat.

Since these are recipes found in Rebecca Katz new book The Longevity Kitchen I can't give the recipes here but the book is worth the money.  You will be able to make several of the dishes to your taste buds delight.  To find out more information about @RebeccaKatzYum or to purchase The Longevity Kitchen go to http://rebeccakatz.com.

Did You Know? Climate Change can Play a Role in Allergy Severity

The weather this spring has been very strange! In the Washington, D.C., metropolitan area we have had 90 degree days in March and 40 degree days in April. This is very confusing for me. The unpredictable weather is a result of the global warming of the planet, and the seasons going from cold to hot to cold again is impacting our the growing seasons. So if we as humans are confused, then you can be sure that the flowers and the trees are having a heck of a time figuring out when and how much pollen to release.

Trees, grasses and flowers have specific times of year when they release pollen into the environment but with the large swings in the temperature the pollen release is overlapping, creating higher counts than our bodies are used to. In addition, the high amounts of precipitation can increase the molds and spores released too.

The result for allergy sufferers, asthmatics and people with lung conditions can be worse allergy symptoms than usual. Also people may be caught off-guard with allergy symptoms appearing earlier than they would normally expect.

If you are being affected by allergies, what can you do about it? There are some simple lifestyle behaviors that can help boost your immune system. What you eat and how you manage stress can improve your allergic symptoms.

Focus on whole foods, especially healthy proteins and vegetables. Whole foods are fruits, vegetables, nuts, seeds, legumes, whole grains, lean meats, poultry, fish and water found close to their natural state.

If you have any sinus congestion or sinus headaches, or are generally stuffy, stay away from milk, cheese, ice cream and dairy products. Dairy products, grapefruit and orange juice increase mucus production making sinus symptoms worse.

Highly processed foods or sugary foods like desserts, cookies, cakes, donuts or junk foods turn into sugar quickly in the body and suppress the immune system for hours after you eat them.

During allergy season, if you are an allergy sufferer, your immune system is working on overdrive to manage your symptoms. When you eat lots of sugar you are preventing your immune system from doing its job.

Managing stress releases your stress hormone, cortisol, which can suppress your immune system causing you to have worse allergic symptoms.

The wonderful thing about these lifestyle changes, of eating whole foods and managing your stress, is that they are beneficial for every disease condition, not just allergies. If you practice them all the time you will see benefits during allergy season and all year round!

Live Vibrantly, Dr. Dae Dr. Daemon Jones

Dr. Dae's website: www.HealthyDaes.org

Download one of Dr. Dae's books: Daelicious! Recipes for Vibrant Living or Stress Relieving Recipes: Using Food to Keep you Calm, @ www.HealthyDaes.orgDr. Dae's Bio: Dr. Daemon Jones is a Naturopathic Physician who treats patients all over the country using Skype and phone visits. She helps her patients cultivate health and feel great, using a combination of safe and effective naturopathic and conventional methods.

Sources:

"2013 Allergy Season Could Be The Worst Ever, Thanks To Climate Change, Some Experts Say." Breaking News and Opinion on The Huffington Post. N.p., n.d. Web. 30 Apr. 2013. http://www.huffingtonpost.com/2013/03/31/2013-allergy-season-could_n_298...

"How Stress And Sleep Loss Are Shortening Your Life - Forbes." Information for the World's Business Leaders - Forbes.com. N.p., n.d. Web. 30 Apr. 2013. http://www.forbes.com/sites/melaniehaiken/2012/07/05/how-stress-and-slee...

"Stress: Constant stress puts your health at risk - MayoClinic.com." Mayo Clinic. N.p., n.d. Web. 30 Apr. 2013. http://www.mayoclinic.com/health/stress/SR00001

What is Stress?

Have you experienced stress? How would you describe it?

It is so interesting that when you ask people if they have ever experienced stress, most people will say yes. They can even tell you the situation or event that caused them to feel stressed. But everyone does not feel stressed or get stressed for the same reasons.

Today I thought I would answer the questions, what is stress, and why do we need stress to survive?

What is stress? According to the Medical Dictionary, stress has been defined as an organism's total response to environmental demands or pressures.

The response can be measured in one of two ways:

1) by the organism's internal interpretation of a stimulus or situation or 2) by the organism's external response to stimulus measured by physical functions including release of stress hormones

People generally feel stressed because they feel threatened in a situation or in their environment. When we feel a loss of control in our physical, social or working environments it brings on the feeling of stress.

There are certain emotions that also bring on the feelings of being stressed including feeling helpless or hopeless, intense fear or anger, cynicism or lack of trust.

Feeling stressed is generally accompanied by physical symptoms that make us aware that we are feeling stress. Our blood pressure rises and our heart starts beating faster, our breathing becomes more rapid, our muscles tense and our mind becomes more alert.

More long-term symptoms might include digestive upset or changes in bowel movements, decrease in our immune function, or inability to sleep.

Since each person identifies, handles and manages stress differently there are different combinations of these symptoms that can occur related to feeling stressed.

Why do we need stress to survive? From a basic survival standpoint, stress is a necessary component for life. If we as humans are being threatened by a lion we need to feel stress. In that instant we need to release our stress hormones to help us run away to safety or fight off the lion.

However when we feel stressed about things that are not life-threatening, the quality of our health can be damaged. We become more susceptible to chronic diseases like insulin resistance, diabetes, heart disease, obesity, metabolic syndrome, high blood pressure.

It is important to be aware of when you are feeling stressed especially if you feel it often in your daily or weekly life. Knowing that you feel it is the first step to finding tools to help you manage it and reduce it in your life.

For stress-management ideas, check out my previous posts about stress busting foods, Antioxidants are Stress-Busting Foods: Do You Have Them in Your Diet? and More of Dr. Dae's Top Stress-Busting Foods.

Or purchase my ebook Stress Relieving Recipes: Using Food to Keep you Calm.

Live Vibrantly, Dr. Dae Dr. Daemon Jones

Strawberry Spinach Crunch - Whole Food Fridays Recipe

Whole Food Fridays - Strawberry Spinach Crunch

I created Whole Food Friday posts to show you that healthy food can be delicious!  Each post will give you a recipe or a recipe idea and the health conditions it will help treat!  My goal is to help you making healthy living and eating easy!  Enjoy Dr. Dae!

 

To keep with the theme of stress awareness month I wanted to share with you one of my favorite salad.  I call it Strawberry Spinach Crunch!  Spring is the perfect time of year to eat this salad because strawberries and spinach are both harvested in the spring so they are at the freshest and depending on where you live you can get them locally!

If you have never had fruit mixed with your salad you will be surprised how sweet and satisfying this salad will be for you.

Spinach, Strawberries and Walnuts are all on @DrDae's list of foods to help manage stress.

Spinach is high in fiber and magnesium.  Fiber is important to help balance your blood sugars to keep your stress hormones from being released do to low blood sugars.  Fiber is found all of the ingredients in this salad.  Magnesium is important to calm your nerves and relieve muscle tension that often crops up during stressful events.  It also helps to reduce blood pressure that can be elevated during stressful situations.

Strawberries are high in Vitamin C which is a necessary nutrient to synthesize your stress hormones.  Strawberries are also high in lycopene which is a great antioxidant.  Antioxidants protect our cells from the damaging effects of stress on our body.

Walnuts are an excellent source of Omega-3 fatty acids.  Omega -3 Fatty acids prevent your stress hormones adrenal and cortisol from going through the roof.  Walnuts have been shown to lower blood pressure. A serving size is only a quarter of a cup which is about a handful.

Eat the colors of the rainbow!  The phytonutrients that create the lovely green, red, and purples are support or body in managing stress.  The antioxidants that protect our cells from damage and boost our immune system at the same time.  So eat more fruits and vegetables!

 

Spring Strawberry Spinach Crunch

1/4 cup extra Virgin Olive oil

1 tablespoon red wine vinegar

1 teaspoons honey

1/4 teaspoon ground ginger

1 cup fresh strawberries, chopped

2 cups spinach, rinsed and dried

1/2 cup chopped walnuts

1/2 cup finely chopped red onions

 

1. In a small bowl whisk oil, vinegar, honey, and ginger until well mixed into a dressing.

2. Put field greens in a big bowl and top with strawberries, walnuts and red onions.

3. Pour dressing over mixture and toss to combine.

 

[box]If you love this recipe you can get more recipes like this by purchasing Daelicious! Recipes for Vibrant Living.  You can buy the book or download it and have it now![/box]

How does Stress Impact Diabetes? It Raises Your Blood Sugar Levels

You hear people talking about how stressed they are. We as human beings are not built to be stressed all of the time. We were built to have very short periods of stress used to get us out of life-threatening situations. Once we have escaped that situation our stress should be over. However with the intensity of a 21st century lifestyle we find ourselves stressed for longer periods of time. It may be for days, weeks, month and years. This constant level of stress, physical or emotional, can have a big impact on other health conditions.

Emotional stressors can include family issues to work or financial problems. Physical stressors might include cold or flus, skipping meals, overweight or other health conditions.

Today I want to talk about how stress can increase blood sugars. When people are under emotional or physical stress they tend not to take as good care of themselves. They may not eat well, exercise or make the best decisions about their personal care.

In addition when we are stressed our bodies release the stress hormones cortisol and epinephrine, which cause our blood sugars to rise. The purpose is to provide our body with the quick energy needed to deal with a crisis.

Diabetics and prediabetics have an impaired ability to manage the increase in blood sugar levels under normal circumstances so when you are stressed it causes your blood sugar levels to go higher than they normally would.

High blood sugar levels over time are responsible for all of diabetic complications including nerve damage, foot damage, infections and higher risk for heart disease.

So it is important to recognize that if your blood sugars are high it might be a combination of what you eat, how much you exercise, what combination of medications you are taking and your stress level.

If you are not looking at all of the factors related to higher blood sugars you may not be managing them very well.

The first step is to acknowledge that you are stressed. The next step is to create a stress management plan as part of your treatment plan.

Making stress management as important as what you eat and the medication you take for your condition can make all the difference in your ability to successfully manage your condition.

For ideas on how to manage stress, you can check out some of my other recent posts about stress.

Live Vibrantly, Dr. Dae Dr. Daemon Jones

Dr. Dae's website: www.HealthyDaes.org Download one of Dr. Dae's books: Daelicious! Recipes for Vibrant Living or Stress Relieving Recipes: Using Food to Keep you Calm, @ www.HealthyDaes.org

Dr. Dae's Bio: Dr. Daemon Jones is a Naturopathic Physician who treats patients all over the country using Skype and phone visits. She helps her patients cultivate health and feel great, using a combination of safe and effective naturopathic and conventional methods.

Sources:

"Stress and Diabetes." WebMD Diabetes Center: Types, Causes, Symptoms, Tests, and Treatments. N.p., n.d. Web. 23 Apr. 2013. http://diabetes.webmd.com/features/stress-diabetes

"Stress - American Diabetes Association." American Diabetes Association Home Page - American Diabetes Association. N.p., n.d. Web. 23 Apr. 2013. http://www.diabetes.org/living-with-diabetes/complications/stress.html

This article was originally published on EmpowHer.com by @DrDae

Simple Daily Behaviorals Can Reduce Stress

There are so many ways to de-stress.  I have been giving you suggestions that you can do in 10 minutes or less.  Here are a few more.  It is important to be aware of many different techniques so you can pull one out of your tool kit for any situation.  You can check my previous posts for the complete list of ideas. Eat a Nutrient Dense Snack

If you are a person that skips meals because you are too busy to eat – having a healthy snack or meal might make all the difference.  When we skip meals it causes our body to release stress hormones to keep use alert and active.

Or maybe you are eating foods high in sugar, fat, fast foods and highly processed foods.. These options send our blood sugars and insulin levels reeling which causes our stress hormones to come into play.

Sometimes the way to reduce stress is to eat balanced meals at least  3-6 times per day.  What are the foods that will keep us healthy and balanced – in two words - Whole Foods!  Vegetables, fruits, whole grains, nuts, seeds, legumes, beans, lean proteins – red meats, white meats, fish, poultry or diary products are all whole foods.  These foods stabilize our blood sugar and insulin levels which keep us calm and reduce our stress response.

Let me be clear I’m not suggesting that you eat to stuff your feelings. I’m suggesting that if you have poor eating habits or skip meals it might be making you stressed.

Take a Sip of Water

Our bodies are made of 70% water! We need to stay hydrated all the time.  If you are not drinking water throughout the day, you could be experiencing feelings of dehydration.  It can manifest itself in physical symptoms that can include increasing your blood pressure or giving you a headache.  Both of these are stressful emotionally and physically.  How much water is a good amount of water to drink?  I recommend ½ your body weight in ounces.  So if you are 150 pounds you need to drink 75 ounces of water every day.

Meditate

Meditation is by far one of my favorite ways to de-stress.  Many of my patients get a look of stress or terror when I bring this up as an option.  I find that most people don’t think they can mediate because they don’t really understand the purpose of meditation.  The purpose of meditation is to decrease the number of thoughts that are running around in our heads.  We can have upwards of 60,000 thoughts in a day.  Sometimes it feels like they are all there in the same moment!  When we focus our attention on the present moment, we slow down the number of thoughts in our heads.  This often reduces the worry, negative talk and destructive thoughts that provoke the stress hormones and their physical and mental response. Thich Nhat Hanh, Buddhist monk, suggests that we can mediate anywhere doing anything.  He teaches us how sitting, walking or even doing dishes can be a meditation as long as we are focusing on breath and positive thoughts.

Live Vibrantly,

Dr. Dae

Dr. Daemon Jones

Costa Rican Black Bean Soup with Sweet Potato Served with Ancho Chile Relish

Whole Foods Fridays - A Taste of Costa Rica

I created Whole Food Friday posts to show you that healthy food can be delicious!  Each post will give you a recipe or a recipe idea and the health conditions it will help treat!  My goal is to help you making healthy living and eating easy!  Enjoy Dr. Dae!

 

Costa Rican Black Bean Soup with Sweet Potato and served with Ancho Chile Relish.  These two recipes can be found in a wonderful book called The Longevity Kitchen by Whole Foods Chef Rebecca Katz.  I love this book, honestly I love all of Rebecca Katz's books.  She teaches us to get to the Yum in foods.

The main ingredients are sweet potatoes and black beans which are both food that are great for managing stress. When you see how great they, are you will definitely want to add them to your arsenal of stress busting foods.

Sweet potatoes are considered by some to be a super food.  They are a rich source of beta carotene which is a pre-cursor to Vitamin A.  It also has a high amount of vitamin C. Both are important for wound healing and cell repair.  Sweet potatoes are categorized as anti-inflammatory, antioxidant and blood sugar balancing, which means they are good for heart health, diabetes, pre-diabetes, stress management, high cholesterol, weight loss, anxiety, depression, infertility, woman's health issues along with a host of other health conditions.

Black beans are a fiber packed food, one cup of black beans gives you almost 15 grams of fiber.  That is almost half of your daily requirement for fiber! Black beans have benefits for anyone with digestive problems.  Black beans have a substance called butyric acid that supports digestive function. The digestive system reduces gas production that people can sometimes experience with other beans. Antioxidant and anti-inflammatory phytonutrients in black beans makes them ideal for supporting heart health and balancing blood sugar.  So in addition to helping digestive issues like IBS, gas, bloating, constipation, diarrhea, Crohn's disease and Ulcerative colitis, it also helps heart health, high blood pressure, high cholesterol, diabetes, pre-diabetes, weight loss, cancer prevention, PCO, PCOS and women's health issues.

Just to add a bit of Yum, Chef Rebecca Katz recommends a dollop of Ancho Chile Relish which the recipe is also in her book. Ancho Chile Relish is a wonderful compliment to anything made with black beans.

If you want this recipe you can find it in The Longevity Kitchen, Chef Rebecca's third book.  I always get ideas for healthy eating from any books she makes. To find out more information about @RebeccaKatzYum or to purchase The Longevity Kitchen go to http://rebeccakatz.com.

 

 

Sources:

Mateljan, George. The world's healthiest foods: essential guide for the healthiest way of eating. Seattle, Wash.: George Mateljan Foundation, 2006. Print.

1 Minute Stress Management - Breathe!

There are so many ways to relieve stress.  In my last post I talked about laughter or taking a walk. Both are activities you can do in 10 minutes or less.  Today I want to give you an exercise that can take you one minute or less.  Yes you read it correctly, you can do this in one minute and feel a difference.  It is simply concentrating on your breathing.  When you focus on your breathing you are focused on the present moment and whatever was upsetting you moves into the past.  You relax and the breathing changes your body chemistry thus reducing the presence of your stress hormones and invoking the relaxation response.  Try it! Take 10 Deep Breaths!

If meditating is not your thing, consider deep breathing.  When you take a deep breath is starts to calm and relax you, decreasing your stress hormone levels and reducing anxiety.  Here is all you have to do.

Get comfortable in your seat.  Make sure your feet are connected to the floor – this is grounding.  Take a deep breath in through your nose and let it out through your mouth.  Once you have completed the cycle count to one in your mind.  Take another deep breath in through your nose and out through your mouth.

If you are in a quiet or secluded place when you exhale, release your breath with a loud sigh. It helps to release all that stuck energy.  Once you have completed the next cycle of breath, count to two in your mind and continue breathing in and out until you get to 10 breaths.  I know this may seem simple, but if you are really upset your mind will start focusing on the situation that you just removed yourself from and you will forget how many breaths you took.

If you forget where you were start over at one.  This helps to focus your mind on your breathing and not on the situation that stressed you out in the first place.

Now that you have gotten to 10 how do you feel? Different? Better?

Post a response, send me a tweet @DrDae or leave me a message or Healthy Daes Facebook !

Live Vibrantly,

Dr. Dae

Dr. Daemon Jones

Relieving Stress in 10 Minutes or Less

Have you had times during your day when you are feeling stressed and overwhelmed?  Perhaps the thought runs through your mind, “ I need to take a break!”  That is exactly what you should do! When we are stressed we are more likely to speak aggressively or with anger, we have more anxiety and  we tend to make poor decisions.  When you are in the middle of a stressful situation, taking a few minutes to relax and gather your thoughts can be the best idea.  It gives you time to change your perspective and regain control of your emotions.

Here are some great ideas that allow you to reset your brain, reduce your stress hormones and calm your body.  This will allow you to de-stress wherever you are.

Take a Walk

Getting up and walking around is one of the best ways to clear your mind and reset your thought processes.  Taking a few minutes to get your heart pumping faster increases the oxygen to your brain and other tissues, and activates brain chemicals like dopamine which makes you feel better, relieves stress and improves concentration so you can think better.

Taking a 10-15 minute walk outside or in nature is even better!

Laugh!

Laughter is definitely one of the best and cheapest medicines around.

When we laugh we increase the amount oxygen to our brains and bodies.  It stimulates our hearts and our lungs to improve our circulation; causes muscle relaxation which reduces the physical symptoms of stress.  It also increases endorphins in our brains which makes us feel good.

There are so many ways you can get a quick laugh, read the comic section of the newspaper, go to youtube and watch a funny video clip or even ask a friend to tell you a joke.  For those of you who are really brave, practice laughter therapy, take a deep breath and then just start laughing for no reason at all for a few minutes.  Just keep laughing.  It might seem silly at first but once you try it you will notice the physical and emotional effects.

Remember laughter is contagious so bring your colleagues, friends or family into the fun.  If you find something funny share it and don’t be surprised if you find yourself laughing harder the second time with the person you shared it with.

Stress management is fun. It is way to calm your mind and your body.  Give yourself permission to take a few minutes to de-stress; it changes your life!

Live Vibrantly,

Dr. Dae

Daemon Jones

Scrambled Eggs with Veggies

Whole Food Friday – Let’s talk breakfast!

Do you have eggs in your pantry?  If you have eggs you have a quick yet filling meal waiting for you.  One of my favorite suggestions for anyone that likes eggs is to create a frittata or scrambled eggs.  It is a great way to start or end your day.

One of my favorite ways to put flavor and increase my servings of vegetables for the day is to add veggies to my eggs.  You can use any vegetables that you have in the refrigerator.  I was staying at a friend’s house who was out of town and I looked into her fridge and found baby broccoli and yellow bell peppers.  I sautéed them along with garlic, fresh basil, sea salt and pepper for about three minutes to keep them crisp.  I added the eggs and right before I turned off the heat I sprinkled some shredded raw milk cheese and let it melt slightly.

I thought it was ready to eat but after the first bite I decided my eggs needed something to round out the taste.  I decided cut up some fresh tomatoes and sprinkled them over top.  Perfect!

This breakfast is perfect for diabetic reversal or prevention.  The combination of proteins and vegetables stabilizes blood sugar levels.

When choosing eggs I recommend free range eggs.  This are high in the good cholesterol and are important for heart health.  It is important to eat the yolk as well as the white part of the egg.  The white serves as protein and the yolk has choline, selenium, iron, zinc, B vitamins, vitamin D and vitamin A in terms of nutrients.

One of the benefits of raw cheese is that there are more live cultures that are beneficial for digestive health.  It is considered a form of protein.  There have been a few studies that show raw milk may reduce allergic reaction symptoms in the disease processes of asthma, hay fever and eczema.  Since raw cheese is unpasteurized it is not recommended for anyone that is in an immunocompromised state.  Cancer patients and HIV patients should not eat these.

The greatest thing about adding vegetables to the eggs is it adds fiber to the meal.  Fiber helps to slow down glucose released into the blood stream which helps to stabilize blood sugars.  This is important not only for pre-diabetes and diabetes but it reduces anxiety and depression and it helps to sustain energy levels between meals.

Enjoy a combination of free-range eggs and your favorite vegetables for breakfast or make a frittata for lunch or dinner.  It is a great whole food meal.

Live Vibrantly,

Dr. Daemon Jones

Dr. Dae

 

source Read more: http://www.livestrong.com/article/430444-health-benefits-of-raw-milk-cheeses/#ixzz2PB5QFYAa

 

 

More of Dr. Dae's Top Stress-Busting Foods

Stress is something that we all have to manage. There are articles every week giving us tools to support managing the stress of daily life. Would it be nice to know that something you are doing every day helps you to relieve your stress? The foods you eat can be stress-busting tools in your life.

In my blog last week Antioxidants are Stress-Busting Foods: Do You Have Them in Your Diet? I began sharing my favorite stress-busting foods. This week I will continue with foods that support your body’s ability to manage stress.

Salmon, or other cold water fatty fish contain omega-3, an essential fatty acid that prevents your stress hormones, adrenal and cortisol, from going through the roof. Omega-3 fatty acids also help stabilize blood sugar levels and are heart-healthy too.

Other examples of cold water fish include mackerel, herring, light tuna, sardines, cod and halibut. Mussels are another good seafood choice. Try eating some of these seafoods twice a week.

If you want vegetarian options look for chia seeds, flax seed oil, hemp seeds, walnuts, cauliflower, Brussels sprouts and tahini.

Magnesium-containing foods such as spinach are key foods to reduce stress. Magnesium calms and relaxes your muscles.

This includes the muscles in your blood vessels that reduce your blood pressure in times of stress. It relaxes your other muscles, which in turn relieves pain and stress, especially tension headaches related to stress.

Magnesium is also responsible for your nervous system’s communication system. When we don't have enough magnesium our nerves get irritable and that can escalate our stress levels.

Other magnesium-containing foods are pumpkin seeds, Swiss chard, bananas, soybeans, almonds, cashews, kidney beans and black beans. Grains like oatmeal, brown rice and quinoa are loaded with magnesium.

Avocado is a superfood for just about any health condition.

This exotic fruit is full of healthy monounsaturated fat which reduces the insulin rush that happens with the release or adrenaline from stressful situations.

The potassium and monounsaturated fat reduce blood pressure as well. The wonderfully rich and thick texture can calm those frantic thoughts and feelings that accompany stressful situations.

Life can be stressful so isn’t it nice to know that eating foods that you love can help you stay balanced and calm?

Live Vibrantly,

Dr. Dae

Dr. Daemon Jones Dr. Dae's website: www.HealthyDaes.org

Download one of Dr. Dae's books: Daelicious! Recipes for Vibrant Living, Cultivate Health: Recipes for Diabetic or Pre-Diabetic Conditions @ www.HealthyDaes.org

Dr. Dae's Bio: Dr. Daemon Jones is a Naturopathic Physician who treats patients all over the country using Skype and phone visits. She helps her patients cultivate health and feel great, using a combination of safe and effective naturopathic and conventional methods.

Sources:

Brown, Elizabeth Nolan. "Omega 3's: 8 Vegetarian Ways To Sneak More Into Your Diet." Breaking News and Opinion on The Huffington Post. N.p., n.d. Web. 2 Apr. 2013. http://www.huffingtonpost.com/2012/02/26/omega-3-vegetarian-vegan_n_1299...

"Free radicals - definition of Free radicals by the Free Online Dictionary, Thesaurus and Encyclopedia.." Dictionary, Encyclopedia and Thesaurus - The Free Dictionary. N.p., n.d. Web. 2 Apr. 2013. http://www.thefreedictionary.com/Free+radicals

Mateljan, George. The world's healthiest foods: essential guide for the healthiest way of eating. Seattle, Wash.: George Mateljan Foundation, 2006. Print.

"Stress-Busting Foods | Women's Health Magazine." Women's Health: Health, Fitness, Weight Loss, Healthy Recipes & Beauty. N.p., n.d. Web. 30 Mar. 2013. http://www.womenshealthmag.com/nutrition/beat-stress

"Top Sources of Omega-3s | Eating Well." Healthy Recipes, Healthy Eating, Healthy Cooking | Eating Well. N.p., n.d. Web. 2 Apr. 2013. http://www.eatingwell.com/nutrition_health/nutrition_news_information/to...

 

This article was originally published on www. EmpowHer.com

Do You Know that Stress Can Make You Fat?

Did you know that stress causes you to gain weight?  I know that might seem obvious if you are a stress eater who tends to overeat when you are dealing with stressful situations.  I am not talking about stress eating, which is overeating causing extra calories and extra pounds.  I’m talking about the stress hormones causing chemical reactions that increases the fat cells in the abdominal region as known as trunkal weight gain.  This happens as a result of stress hormones called cortisol which sets off a cascade of chemical reactions that result in creation of fat cells around the internal organs of your abdomen, which negatively impacts your long-term health. While most of us as women don’t want to look at fat, it is actually more important that we acknowledge where we accumulate fat on our bodies.  The fat tissue develops around the internal organs of the abdomen which gives you the muffin top that make you look and feel fat.  The extra fat that accumulates around the waist can be an indicator of stress levels.  The increase of fat around the belly robs us of our health and vitality and puts us at higher risk for heart disease, diabetes or metabolic syndrome.

When we are stressed, our body releases stress hormones, cortisol and epinephrine.  Epinephrine is released and has a very short time span in our body.  When cortisol is released its effects can last much longer and cause adverse effects over a long period of time.  Under non-stressful conditions, our cortisol levels should be highest in the morning causing us to wake up for the day and then decline with a small spike in the afternoon followed by another decline until they are at the lowest levels around 10:30 in the evening.  However, when we are under chronic or long-term stress, our cortisol levels will be elevated during the day, and this higher level of cortisol causes us to store fat around our waist or mid-sections.  Healthy waist sizes for women are below 35 inches while healthy waist sizes for men are below 40 inches.

So what should we be doing if we find out waist line is over the healthy limit?  Managing our stress isn't just good for our mental health, it is necessary for our physical health too.  We need to develop a stress management plan as part of our fitness or healthy eating plan.  Stress management tools can include activities like exercise, relaxation techniques or deep breathing.  You might be surprised that the foods you eat can be part of your stress management plan too.  If you want ideas for foods that will help you with stress, then check out my Stress Busting Recipes download. It can help you maximize your meals while reducing your stress at the same time.

Live Vibrantly,

Dr. Dae

[box]Check out the Dr. Dae's Stress Busting Recipes ebook  download for ideas about how to cook up these Stress Busting Foods [/box]

Easy Strawberry Frozen Yogurt

Whole Foods Fridays -  Easy Strawberry Frozen Yogurt

I created Whole Food Friday posts to show you that healthy food can be delicious!  Each post will give you a recipe or a recipe idea and the health conditions it will help treat!  My goal is to help you making healthy living and eating easy!

 

I am always looking for ways to create healthy snacks and desserts using whole foods.  This is a simple recipe that takes about 5 minutes to make.

The recipe is 4 ingredients:

1 1/2 to 2 cups of frozen Strawberries

1/2 cup of plain organic yogurt

4 tablespoons of Maple syrup

A few pieces of dark chocolate, at least 60% cacao

1. Place the strawberries, yogurt, and maple syrup in Vitamix and turn on the power up to high and use the tamper to mash the frozen strawberries against the blades until the frozen yogurt is creamy and mixed about 2 minutes. Scoop in to dessert dishes.

2. If you don't have a Vitamix, you can use a blender blend until smooth.  The consistently might be softer than you want so place place the frozen yogurt in a freezer safe container for about 1 hour until it hardens enough to scope it into dessert dishes.

Look at the benefits from using healthy, whole foods

Strawberries are high in fiber, vitamin C, and lycopene.  Fiber, vitamin C and lycopene are all important for heart health and blood stabilization for diabetic and pre-diabetic conditions.  It is a childhood favorite too!

Strawberries are one of the foods that need to be bought organic.  The environmental working group www.egw.org considers strawberries part of the dirty dozen, foods that are highly susceptible to taking in pesticides that are part of their growing environment.

Yogurt - I used plain organic yogurt that have live cultures.  Organic yogurt doesn't have pesticides and growth hormones.   Live cultures are another name for probiotics which are important for digestive health, especially if you have issues with gas, bloating, constipation or irritable bowel disease.

Maple syrup is used to sweeten up and balance the sour of the yogurt and the strawberries.  If you are a diabetic you can use agave nectar instead.  It has a lower glycemic load and doesn't raise blood sugar levels, but it is still sweet.

Dark chocolate has anti-oxidant power.  It is helps to reduce the damage to cells created by free radicals.

4 ingredients create a healthy snack or dessert.  It is just that simple.  You can do it in your home.  Enjoy it and let me know what you think!

Live vibrantly,

Dr. Dae

Dr. Daemon Jones

[box]For more simple whole food recipes like this download on of Dr. Dae's products like Daelicious! Recipes for Vibrant Living  or Diabetes: How To Use Food to Manage Blood Sugar[/box]

Did you know that stress raises your blood sugar levels?

It is true!  It doesn’t matter whether we are talking about mental, emotional or physical stress, our body responds the same way by releasing hormones.  These hormones are called epinephrine or adrenaline and cortisol.  When we are dealing with an isolated stressful event, we can have a very brief rise in blood sugar levels which is considered normal.  When we are under long-term or chronic stressful situations, this release of our stress hormones can cause our blood sugar levels in the bloodstream to rise which leads to insulin resistance in the body. When epinephrine is released it causes the body to increase the demand for glucose.  The body stores glucose in the form of glycogen.  Epinephrine causes glycogen stores to be broken down into glucose and released into the blood stream.  This increases the blood glucose levels in the blood.

The reason why this happens is to provide glucose as fuel for your muscles, your heart and your brain during times of stress to get you out of stressful situation.  This is part of the fight or flight response designed to help you get out of stressful situations quickly.

Epinephrine also causes insulin levels in the blood to decrease.   Insulin is the hormone that lowers blood glucose levels by helping glucose enter into cells.  If insulin levels decrease it allows blood glucose levels to rise.

Cortisol, which is another stress hormone, also increases glucose release into the blood stream increasing glucose blood sugar levels. It also causes insulin levels in the blood to decrease.  Cortisol effects last much longer than epinephrine’s effects.

The results of all the hormone interactions is that chronic or consistent stress can raise your blood sugar levels.  What can you do about it?  You can first recognize if stress is playing a part in your blood sugar levels.  Once you realize this you need to create a plan to help you manage your blood sugar levels better.  This plan will need to include understanding how the foods you are eating impact your diet, setting up a consistent exercise routine and creating a stress management plan to manage your stress.  If you are not sure how to do these three steps then you need to set up an appointment with Dr. Dae to learn how to take your health back by understanding how to manage your blood sugars!

Live Vibrantly,

Dr. Daemon Jones

Dr. Dae