Still Plugging Along (Dawn)

I seemed to have disappeared out of the blogging world but I am still plugging along in the sugar, dairy, gluten, corn, soy and alcohol free world. What's left to eat you ask! I am pleasantly surprised to say how easy and satisfying this way of eating has been MOST of the time! Have I cheated? Absolutely!! But the commitment to change my diet has tremendously reduced my intake of the above mentioned foods and packaged process foods. It feels great most of the time! My sugar "cheats" have been a paleo bar with 18g of raw honey once a week. ( it is a far cry from a cupcake and ice cream but I find it satisfies my craving!) When I am out with friends for a drink I have been happy with one vodka and soda water! Do I miss a cold beer on occasion ? Yup! But it's not worth the bloating I used to get! Eating a healthy dish out can be a challenge at times. Finding restaurant food with absolutely no sugar is almost impossible but I lightened up and decided a little on occasion is a big improvement!! I decided I really wanted some deep fried chips and yummy salsa out one night and gave in to my temptation but found I was happy to stop after a handful of chips instead of two basketfuls!! The afternoon visit to the pantry for chips has stopped. I don't feel deprived when I leave a restaurant without dessert. The cravings are gone most of the time! The point here is I am looking at how much my diet has improved, my cravings reduced and my willpower has remained instead of beating myself up for cheating here and there! If this way of eating seems too difficult for you, I just encourage you to start small- make one change in your diet that you know you need to make. If you have a bad day, so be it. Start again the next day and before you know it you will have many more good days than bad and see positive results!


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A Small Rant about the Scale (Crystal)

    I tell my patients this all the time... "Check your weight once a week on the same scale. Your weight can fluctuate daily and it is just going to cause more emotional issues if you check it every day."

    This was easy for me to say when I didn't own a scale! I am starting weight loss programs for women and I also do school physicals, so about 3 weeks ago I finally had my office manager/sister go get us a scale for the office. She brings back this fancy weight watchers one that measures your weight perfectly to the ounce! So what do I do? I step on it within minutes. 165.5. What?!? I've been on this cleanse again for 2 weeks and have gained a pound and a half?

The logical woman in my head is going "Ummmm... you know every scale is different."

I don't stop here. I have been stepping on that scale every day ever since. A few days later it read 164.9 and stayed there for a week. Then it was 164.0 for a week. I started to get really upset about this.

When I started the cleanse in January I wasn't doing it for weight loss. I was really trying to get to the root of health problems I was having and weight loss was just a nice side effect. Now that the way I eat is just the way I live my life and not a diet, I really don't have to try too hard to stick with it. I thought that being strict again was going to bring me down to my goal weight pretty quickly. (152 pounds is my goal weight.) I have never even been under 170 as an adult, so already I am feeling pretty good about the way I look and feel, but I am a woman just like any other and of course the emotional reaction was "I eat sooo healthy and excercise all the time. What more can I do?!?!I might as well eat whatever!"

To answer my own question- RELAX!!!! I know that when you make positive changes in your activity and diet this is how it goes.... The first 2 weeks you loose water weight and toxins. The next several weeks your cortisol and blood sugar levels out, you gain lean muscle for a while and THEN you see some weight loss.

So yesterday I stepped on the scale and it was 162.9. "So I'm NOT doomed to be 164 FOREVER?!?!"
It has been 30 days on the candida cleanse. My body finally understands what I am trying to do. Today it was 160.9. I may have to lock that scale somewhere. I know I am doing the right things for my body, so I just need to take my own advice and listen to my inner physician.

One Thing Leads to Another.... (Crystal)

There comes a time in any relationship when long after the break-up there is still some connection that still remains. You know what I am talking about... that sweater, that box of pictures..that chord you haven't cut. Even though I have been working on this emotional release since January I have to admit that there are a few things that I would call "crutches." As I find non-toxic options in my relationship with food these are the things I find myself willing to go to the store late at night for.

1. Coffee - those of you who know me well, understand that this is my absolute favorite food product. I gave up my cream and sugar and drink it with a splash of almond milk and cinnamon, but I can honestly say I am very unhappy when I don't have coffee.
2. Almond Butter- I wait all day to have this 300 calorie snack. It's full of protein and fat- something I shouldn't be eating at 10pm while watching the Big Bang Theory.
3. Vodka. The Candida Cure says to eliminate alcohol and if you do drink, to make it vodka. For some reason in my brain this gives me permission to drink as long as its Vodka. I definitely have improved in the frequency of alcohol consumption, but I haven't fully let go of this crutch at the end if stressful days and it really only lengthens my journey of curing candida.

So I guess I still have some old sweaters hanging around that I need to find the strength to let go of as I sever emotional ties with food. No part of this is easy, but just like pushing yourself through a workout, you have to move past your comfort levels to become stronger. I am in no way going to give these all up at once and tell myself I can never have them again, but I have to get to a point where I don't "need" these things. They are just choices like eggs or an apple. I don't get upset when I am out of apples or asparagus.


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Pizza Time! (Crystal)

I thought I would share one of my favorite "quick meals." Veggie Pizza! There are many variations if this that I have made and each one has been so delicious it feels like cheating.






Ingredients:
Sami's Bakery Millet and Flax Pizza Crust
Organic (no sugar) tomato or pizza sauce
Oregano
Olive Oil
Veggies of choice (this one has Kale, red peppers and tomatoes, but I often use onions, spinach, green peppers and fresh basil)

Preheat oven to 350
Cook onions, green or red peppers on stovetop over medium heat in olive oil
slightly wilt kale or spinach
spread pizza sauce on crust and sprinkle oregano
add cooked veggies and raw tomatoes
drizzle olive oil over top
Cook for 11-15 minutes until crust is slightly golden on edges

I promise you won't miss the cheese!

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Good Morning Sunshine (Dawn)

Even though I have never been "addicted" to coffee, I do enjoy the warmth and ritual of a mug off organic coffee with sweetened soy milk on the weekends. I had my version of a "healthy" latte that was just sweet enough and emotionally satisfying. Well it still had lots of sugar and soy which are not part of the candida cure way of life. (Actually I was quite surprised at how much sugar it was in my little bit of soy milk) So here is my new version which I find almost as satisfying! I love the warmth of the chai spices and I still get to enjoy the comfort of the relationship with my mug :)
Unsweetened almond milk, 7 drops of stevia, 1 chai tea bag in my mug and a couple paleo biscuits watching the rising sun is very satisfying!








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Paleo Muffins (Dawn)

2 1/2 c almond flour
1/4 tsp. baking soda
1/2 tsp. Pink salt
3 large eggs
1/3 cup of pumpkin
1 tsp. apple cider vinegar
2 Tb coconut oil
1 tsp. cinnamon
6 drops stevia


Optional spices:
Vanilla extract
Citrus Zest
Basil or dill

Bake. 350 degrees for 10-15 mins
This recipe was a hit and great for breakfast or mid afternoon pick me up snack!



- Posted using BlogPress from my iPhone

- Posted using BlogPress from my iPhone

The Day 11 Temper Tantrum Phenomenon (Crystal)

   

I remember this from last cleanse. It was day 11 exactly and all of a sudden the flood gates opened emotionally. It was like everything I had ever covered up with food came rushing out of me. It was the worst break up of my life. I even watched sappy movies to comfort myself. Then 2-3 days later I was completely over it. I heard about "die offs" and detox and was expecting at least a little bit of discomfort, but I had no idea it was going to be like that! PMS is no match for a food-aholic on a candida cleanse!

Thursday of this past week I woke up and felt like something very heavy was laying on top of me. My husband said even a word and I snapped at him. I didn't want to help anyone, listen to anybody, didn't want to eat and just welled with tears every 5 minutes. I looked through my ovulation calendar and that wasn't it. I took all of my supplements, ate well and exercised. The feeling of utter gloom would just not go away. Then I looked at the calendar, curious to my progress on the cleanse and there it was- day 11! I can't believe I didn't notice!

So I decided that I was in need of some emotional nourishment. I forgave myself for may lack of enthusiasm toward the world and went home and made my favorite cleanse dinner- gluten free no cheese pizza! Then just went to bed while my husband watched the kids. The next few days took an upswing, just gratifying more that I need to spend more time nurturing myself and honoring the days in which I am a mess. I am too hard on myself. I push myself too much. I tell my patients all the time to stop this. I am making a plan to honor my own advice.

Have your muffin and eat it too! (Crystal)

I don't think I've ever put this many eggs in something, but it worked! I took this recipe from a paleo cookbook (I'll post the name of it when I get it) I really was resolved to not eating muffins for 90 days, but these are right in line with the Candida Cleanse and taste amazing! Gluten Free, Dairy Free, Nut free and sugar free!

Blueberry Lemon Muffins (makes 12)

6 organic Eggs
1/2 cup melted organic coconut oil
1 tsp organic vanilla extract
1 lemon juice and zest
1/2 cup organic coconut flour
1/2 tsp sea salt
1/4 tsp baking soda
1 cup fresh organic blueberries
(this recipe calls for 1/4 cup grade B maple syrup, but I didn't put this in. instead I used 2 tsp of stevia powder. I don't think it needed it and may not use it the next time.)

preheat oven to 350
whisk eggs, coconut oil, lemon juice and zest and vanilla together. slowly add baking powder, salt and coconut flour. Fold in blueberries. The batter will be fluffy and sticky. scoop batter in to baking cups in a muffin tin. (this batter does not rise, so it is ok to fill the cups all the way) bake 31-35 minutes (the recipe said 35-40 but I always bake a few minutes short of what the recipe says.



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Meal Planning 101 (Crystal)

If I was just making food for me and could prepare all my meals at home, I would probably end up at the grocery store every day. Since that isn't an option with a full time practice, a family of 5 and births happening all over the place- eating like this takes some careful, yet flexible, planning. I am lucky because my husband happens to be a very good (and creative) cook. So we decided to attempt 4 days of preparation.
Dinner Thursday: Turkey Burgers (these turned out fantastic so I will post the recipe below.)
Friday: Steak, Asparagus and roasted sweet potatoes
Saturday: Italian Chicken Sausage stew (another favorite- so I've also posted this one.)
Tomorrow will be tacos. (traditional for the kids and salad style with lots of veggies and no meat for me)
Breakfasts are usually eggs or smoothies (fruit for the kids, green for me) and snacks are usually nuts or miscellaneous veggies dipped in hummus.
And I have mastered the perfect pancake maker. Thanks to my Dad's late night infomercial buy, I can now make 8-12 gluten and sugar free pancakes (Bob's Red Mill- replace veg oil with coconut) They freeze well and make perfect snacks or desert with raw organic almond butter.






Turkey Burgers with Nitrate Free turkey bacon
(Recipe makes 5-6)

1 1/4 lb ground turkey
1 red pepper
1/2 sweet yellow onion
3 cloves garlic
1/4 cup braggs nutritional yeast
pinch of kosher salt

blend red pepper, garlic and onion in a food processor. Knead the mixture and the nutritional yeast in to the ground turkey In a medium bowl.
Make in to patties and grill or pan fry about 16-18 minutes, flipping several times to make sure they don't burn.
The picture shows the patty served over spinach with tomato and avocado and some nitrate free bacon. There aren't really commercial made hamburger buns that are ok on the candida cleanse so I just don't bother with a grain. it tastes good like this. You could also add onion, lettuce, mustard (made with apple cider vinegar- not regular mustard)



Italian Sausage Stew
(serves 4-6)

olive oil (organic cold pressed)
1 lb nitrate free organic turkey or chicken sausage links
4 cloves garlic (chopped)
1 yellow onion (chopped)
2 tomatoes
1 cup spinach
1 red bell pepper
2 cups organic vegetable broth
salt and pepper
1/4 cup nutritional yeast (optional)
chopped parsley
Organic brown rice pasta

Add 2 cups cold water to large frying pan. Add sausage links and cook, frequently turning about 20 minutes. remove from pan and set aside. rinse pan. Add olive oil (about 2 tbsp) then sauté garlic. Add chopped onion. In a chopper or food processor, finely chop tomato, spinach and red pepper them add to pan. Add vegetable broth, followed by salt, pepper and nutritional yeast. Slice sausage in to bite size pieces then add to mixture. Simmer another 25 minutes and cook pasta in the meantime according to package. Spoon over the drained pasta and add parsley to taste.

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STILL DAY 6 (Dawn)

8 pm - Did I say the cravings were gone???????    MAJOR CRAVINGS tonight!!!!!   I think I will go take a long walk!!   :)

Week in Review (Day 6) (Dawn)

I am finding following this diet is very doable as long as I have shopped and planned my meals for the day. I have not felt deprived at all and the cravings have already decreased! It's amazing how many options there  are to replace the snack foods.

 The hard part for me has been when it comes to social situations. People notice you are ordering special or not eating what is offered to eat or drink. I get tired of explaining to people as to why I am doing this!   I was not prepared when eating out one day this week and ended up eating a sauce that was not sugar free. So I now have an "emergency kit" in my car with an acceptable salad dressing and snack for those unplanned situations.  I have replaced my chip cravings with a crunchy flax seed cracker that I found in the health food store. So its taken some adjusting to new situations but easy to remedy.

I have continued to have some low level headaches and a few days of bloating as I am increasing my dose of anti-fungal medicine. I have exercised every day which has felt great! It starts my day off with more energy and enthusiasm. Getting the qi moving really helps body mind and spirit! My commitment to 15 minutes of exercise makes it less daunting. I am struggling with keeping myself hydrated with the recommended water intake.

Do you  have problems with fatigue, bloating, arthritis, allergies, low blood sugar, weight gain, anxiety, depression, PMS or acne. Have you taken antibiotics, steroids, birth control pills, estrogen replacement therapy, chemo or radiation?  Consider this diet and lifestyle changes as part of your healing protocol!!

Day 2 (Dawn)

I started off the day tired due to the fact that I stayed up too late blogging! But I am happy to say I still got up at 6 am and meditated then did my 15 minute interval workout followed by a short ab workout. I felt pretty good all day except for an occasional dull headache that would come and go. I do not normally get headaches so I attribute this to one of the side effects of the body beginning to cleanse. This is a good sign.  I chose to take the Nystatin for the anti-fungal. I am starting slowly with one a day but will build to 3/ day by increasing the dose every three days. Its important to begin slowly so that the body doesn't react too strongly to the cleanse. I did have some major cravings this afternoon but did not hit the bag of salty yummy organic chips that I love so much.  Instead I munched on some celery and a slice of turkey.  Still feeling not quite satisfied I dug my spoon into a delicious jar of coconut butter. This heavenly healthy fat helps curb the cravings I get, but I just have to be careful to only eat 1 spoonful! Dinner consisted of a turkey meatloaf with steamed Kale and a salad.    Getting enough sleep is one of my daily challenges and I am exhausted today so 10 pm to bed is really too late but an improvement for me. Room for improvement but happy with my will power today.  :)

Why the Candida Cure? (Dawn)

For most of my adult life I have been know as the "health nut."  I bought organic, unprocessed  whole foods as much as possible and ate out less than the average bear.  As long as I exercised regularly my weight always  hung out around 133 lbs even after 5 pregnancies and 12 years of nursing. I had lots of energy to run marathons and triathlons and keep up with my 5 kids. By the time I had turned 50 I had gone through menopause and some major changes in my life that had increased my emotional and physical stress.  But as most of us do, I kept pushing through thinking I could handle my stressful lifestyle.  I stopped exercising regularly, ate more junk and drank alcohol on a regular basis. Overall I still ate a much healthier diet than most but I was still eating way too many grains, breads, desserts and not eating regularly. Over the past 5 years I have felt increasingly less energy, loss muscle mass, and find my weight fluctuates between 133- 142 lbs depending on how stressed I am. I have also developed some digestive issues. 

Owning a business, taking care of a family and trying to find time to cook, exercise and meditate has been a challenge. The more stress I am under the more carbs and sugars I crave and consume which just creates an emotional roller coaster. I feel less energetic, more irritable which just makes me eat more of the wrong foods. In May, I decided it was time to end this cycle so I did a sugar, dairy, gluten free cleanse  for 6 weeks and was  at how my digestion and energy levels improved and my weight stayed around 135lbs. My cravings were gone and I started exercising more regularly even though I still didnt have as much energy as I felt I should.  Then in July and a couple of vacations later I was back to craving the chips and desserts and was enjoying my food way too much.  I had gained 5 lbs again!! 

I have been sharing the Candida Cure by Ann Boroch with many of my patients.  I have studied her books among many other nutrition books and truly  believe that following her diet plan is one of the best ways to heal many of the health challenges that most people are struggling with.  Food is our first medicine!  This diet promotes healthy digestion, decreased inflammation, regulates blood sugar and decreases cravings and balances mood swings.

  It is time for me to make the commitment to myself again! My goal is to loose at least 5 lbs, heal my digestive track and have the energy I used to have.  I have not only committed to this diet for as long as it takes but to exercise 6 days a week and mediate daily for 15 minutes.  I am looking forward to sharing this journey with you- the ups and downs, the good days and bad days, the struggles and successes. I am thankful that I have my friend and business partner Crystal to share this commitment with.  Its always helpful to have a buddy to  share support and accountability. It was a successful day of no sugar, low carbs (no chips!!), 15 minutes meditation, 15 minute interval run and 1st of the 30 day ab challenge completed!! YAY!! 

Candida Cleanse Round 2, Day 1! (Crystal)

The after picture below was taken April 2, 2013 after I had completed a 90 day candida cleanse. I've been on every diet imaginable and could never get below 185 pounds. My highest weight was 235.
I started out on January 7th and was 197 pounds. After several children and turning 30, my body started to react in other ways to my poor food choices as well. I developed chronic skin infections, fatigue, anxiety, PMS and psoriasis. I knew something needed to change drastically. Within my research, I knew Candida Albicens was a consistent cause for disease in a lot of my patients with the same difficulties, so I started to look in to it more. Many books later, the 90 day program in "The Candida Cure" by Ann Boroch fit the model of holistic medicine the best and I committed to 90 days.
     I got great results with this. For the first time ever I broke food addictions, lost weight and had control over my hunger and energy levels. It didn't come without some less amazing things though. The emotional detox from all of the sugar and processed food came out with a vengeance, as if every bad experience that I had ever covered up with food was flying out in to my blood stream. I learned a lot about my habits and how dishonest I was being with myself.
     After the 90 days were completed, I stayed within many of the confines of the diet. I didn't add in gluten or dairy and managed to stay away from refined sugar. Still, I knew I wasn't finished. The skin problems haven't been completely alleviated, although much improved. I have 25 more pounds to lose and haven't been losing weight for the past 2 months. I still rely on food as emotional support. I also did not do the detoxification supplements and anti fungals as recommended in the book and don't believe I received the full health benefits. SO... it's time to do it again. Ready. Set. Here we go....

Welcome to Our Blog!

As acupuncture physicians and mothers trying to provide the best advice for our patients, we often lose touch on what it is we need to do for our own health and well being. We've created this site to keep us accountable and to hopefully inspire others to commit to their health. Enjoy!