Peach Donuts w/Lemon Cream Cheese Frosting

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While in Austin, I went to a donut food truck and ordered a donut called “Son of a Peach.” It was basically a donut with cinnamon, sugar, and peach filling.  However, I couldn’t even come close to finishing it because it was a sugar bomb!  When I say sugar bomb, I mean, tastes so good for the first 3 bites and then you start making pained faces because you don’t think you can finish it without a stomach ache!  It was the largest donut I’ve ever seen, slathered in the most cream cheese I’ve ever seen.  There were some ladies around that looked at me and said “Is that a donut?!  You enjoy every bit of that.”  After a little more conversation, they also said “We won’t tell your patients; its ok.” How did I answer?
Oh no, that’s ok.  I WILL TELL THEM!
I always eat a few things I normally wouldn’t when I am in new cities to gain flavor inspiration for the blog.  I’m sad to say that this donut didn’t live up to my expectations.  I was hoping for some peach!  I couldn’t taste the peach at all.  So, when I decided to redo this donut, I knew I wanted to add some brightness with lemon, and some freshness with FRESH peaches.
Peaches are on the dirty dozen, so make sure you buy organic to avoid pesticide exposure.  They are in season now, although sometimes they can be difficult to find.  I found some on sale at Whole Foods.
If you don’t have a donut pan, you can make these into muffins.
Peach Donuts
Ingredients:
2 organic peaches, chop 1 1/2 of them but thinly slice the remaining 1/2 peach to top the donuts
1 3/4 cup almond flour
2 eggs
1/4 cup local honey
1/4 tsp salt
1/4 cup full fat coconut milk
1 tsp cinnamon
2 Tbsp coconut flour
1 tsp vanilla
1 Tbsp butter
Directions:
Preheat oven to 350F. In the food processor, puree 1/2 cup of chopped peaches and then add the other ingredients and mix well.  Once mixed, pulse in the remaining chopped peaches until evenly distributed.  Pour the batter into a donut pan or a muffin pan that has been greased. Bake for 20 minutes or until the donut springs back when touched or 30 minutes for muffins.
Top with cream cheese frosting which I just threw together with 1 block of room temp cream cheese, a healthy dollop of honey, a few Tbsp of coconut sugar, a splash of coconut milk, zest of one lemon, and the juice of half that lemon.  Whip until slightly fluffy and well mixed.  Put on cool donuts and top with sliced peaches.

Rethinking Your To-Do List

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Back in April, I was doing my morning post for the facebook page and this really intriguing post popped up in my newsfeed.  It was a mom posting her daughter’s to-do list.  As I understand, mom was creating her to-do list so she didn’t forget anything and like most kids tend to do, her daughter wanted to follow suit.  Monkey see, monkey do!  The little girl wrote out her to-do list right alongside her mom, and when mom took a look, I can only imagine she probably giggled.  Then the moment sets in that you realize how far we have been removed from living life.

I didn’t get to see mom’s to-do list, but I can imagine it had the typical items that most would have: laundry, grocery items, send an email, make sure to return a phone call, pay a bill, etc..  The daughter’s to-do list was priceless:

  1. Pet the puppy 1 time
  2. Teach the puppy how to be a ballerina
  3. Kiss daddy
  4. Paint a picture
  5. Learn how to say “Hi, you want some food?” in Spanish

The things this little girl saw to be important enough not to forget were showing affection, giving love, expressing herself, learning new things, and spreading her knowledge by teaching it to others. Her parents are doing an amazing job instilling what’s important in life!

This is a to-do list from someone who is virtually free of responsibility, so it is a stark contrast to the to-do list of someone with major responsibilities, like a parent.  However, it begs the question:  What is important to me?  What things do I and should I spend my time doing?  Is my to-do list so long that I don’t have time to enjoy life?  When’s the last time I created something just for fun?  When’s the last time I learned something new?  Am I in control of my life?

If these questions start to make you feel sad, then it may mean its time to decrease responsibility.  Decreasing responsibility will decrease the to-do list of things you don’t necessarily enjoy.  Does that mean quitting your job?  Not necessarily, but it may mean structuring boundaries, changing jobs, or being more mindful of how it enters your life outside of work.  Does that mean quit being on the PTO? Not necessarily, but that may mean if you enjoy and want to be on the PTO, maybe you AREN’T also team mom.  Does that mean you don’t have to do laundry ever again?!  No, but maybe that means it can wait.  Does that mean no more cleaning?!  No, but that may mean maybe you can decrease the amount of “stuff” you have, so your life is less consumed with clutter, objects, mindless organizing, cleaning, and hauling around.

Your time is valuable.  You should be able to enjoy some of it without that enjoyment being the pencil line through a requirement on the to-do list.  If your life is so full of responsibility that you have to keep extensive lists to keep track of it all, then maybe you can consider ways to simply life.  If you wish your to-do list had a lot more kissing, learning,  creating, and teaching, then make it happen.  One day, you will no longer have time to make those things reality.  That’s just a fact of life.  However, you do have that moment right now to choose what you want to fill your time with, and making that decision is a tough thing in a society that tricks you into believing you have to have it all, do it all, and take care of it all.  Truth bomb: You don’t.  It doesn’t take much to live, you choose the things you want to be involved with, and only you tell yourself your house isn’t clean enough.

If I could share every story of patients that changed their life circumstances around jobs, duties, extra-curriculars, and financial responsibilities in order to decrease stress, increasing living, and rescue their health, I may start to sound like a psychiatrist.  Changing these things IS POSSIBLE.  It matters.  It doesn’t mean you’re lazy or unsuccessful.  It means you’ve redefined what matters to you and dispersed your time accordingly.  End of story.

Thank  you to the mom that let me share such amazing insight from her beautiful little girl.

PB and Macadamia Nut Cookies (gluten free, dairy free)

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I recently had a friend that had to have surgery for an athletic injury, and I felt so bad for him that I said “I feel like I should make you dessert or something.  What do you like?  He said “Cookies, peanut butter macadamia nut are my favorite.”
Well, I don’t normally eat peanut butter because it is a legume.  It also tends to have mold considerations.  However, when someone says peanut butter, they expect peanut butter. There are substitutes that come close, but nothing tastes EXACTLY like peanut butter.  So, if you don’t eat peanut butter, you could easily substitute sunbutter or any nut butter instead.
This recipe is one I used to make all the time when I was getting my doctorate, and what I loved about it was it was simple, the texture is moist, and it’s quick. Since I used a natural peanut butter (and if you sub nuttbutter), I refrigerated the dough for an hour before baking just to make sure they wouldn’t spread too much, but if you’re impatient, go ahead and live on the edge.
PB and Macadamia Nut Cookies
Ingredients:
1 cup natural peanut butter, oil stirred in
1 egg
3/4 cup coconut sugar
1 tsp vanilla
1/2 tsp salt
1/4 cup macadamia nuts, chopped
Directions:
Preheat oven to 350F. Mix all the ingredients together until a dough forms.  If it seems really wet and sticky, place in the fridge for an hour before baking.  Once cold, scoop little balls onto the baking sheet (golf balls or so).  Bake for 6 minutes, then press the dough down with a fork and bake for another 2-4 minutes.  I like mine moist and doughy, so I say bake less.  If you want it more dry and crumby, bake more.

Paloma aka Mexican Grapefruit Goodness

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I LOVE GRAPEFRUIT!!  I seriously love grapfruit cocktails and this one is no exception.  I eat a lot of Mexican flavored dishes because the spice combo just never gets old, and who doesn’t love a taco?!  Turns out, not only does Mexican cuisine steal my heart, so do their cocktails.  You know that drink that tastes like cinnamon toast crunch at Christmas time?  Mexican.  You know that Norcal margarita?  Mexican.  This amazing paloma?  Mexican.  Not only is this refreshing, but you could easily switch up the tequila for some Tito’s vodka, gin, or rum and have it be equally as amazing.
I use a little bit of light colored agave in this recipe to run with the agave notes, but you could omit the agave and have it be delicious if your tastes are use to less sweet.  Agave is mostly fructose, so it’s not the best sweetener to use on a regular basis, however, we are talking about a cocktail.  So, get over it.  Light colored agave will be sweet but not have a ton of flavor.  That is an issue if you try to sub honey, coconut, or maple syrup.  They will all have a hint of mollasses to their flavor or a high floral note depending on the flowers used for the honey.  This drink wants a little sweet without any added flavor.
Paloma
Ingredients:
juice of 1 grapefruit
1 shot clear tequila
tiny bit of light colored agave
pinch of real salt
small squeeze of a lime
soda water
mint to garnish
Directions:
In a shaker, place a couple ice cubes along with the grapefruit juice, tequila, salt, and agave. Shake to combine. (you can skip this step if you omit the agave)  Pour into a glass over ice, top with soda water, squeeze a little splash of fresh lime, and garnish with mint!  These can be dangerous so drink responsibly!

Your Placenta: To Eat or Not to Eat

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Since I have approximately 100 friends having babies right now…ok, maybe not 100….I have officially turned into a maternity and pediatric doctor without asking for it.  Thanks guys.  One question that has come up that I didn’t necessarily have a good answer for is whether or not I thought it was a good idea to encapsulate your placenta and consume it.

The first question I always ask myself when I am not sure if something is appropriate for health is: “Did/do healthy populations do this?”  I have lived in other countries, done health work in other populations, and read extensively on hunter gather populations, and while some have rituals around what to do with the placenta, NONE OF THEM consume it (that I could find).  Other mammals consume their placenta after birth and there’s a lot of speculation and anecdotal evidence that doing so may help reestablish hormonal balance in women postpartum, but the science isn’t there.  I searched journals, asked some of the best ancestral medical professionals around, and contacted holistic women and children doctors.  No one could find legitimate research on the topic.

So, the science isn’t there, but does that mean you shouldn’t eat your placenta?  Not necessarily.  One good point that was brought up was whether or not you were administered drugs during the birth process.  Since the placenta acts as a nutrient transfer organ, there could be some real contraindications in consuming something that may have lots of residual chemicals present.  However, if you gave a natural birth without medication, you may be ingesting something full of nutrients.  As with any organ, there tends to be more fat soluble vitamins present in addition to mineral content.  Consuming any organ meats after birth could probably be a really good idea to restore some of these essentials, which play a role in energy, mood, thyroid function, adrenal health, and overall good physiology.  However, you may not be sh*t outta luck if you had an epidural or forgot to plan encapsulation.  If most of the benefit is potentially coming from the nutritional qualities of  the placenta as an organ, then it may be just as helpful to consume organs from grassfed cows such as liver.  If you don’t like liver, you can get similar nutrients from Cod Liver Oil.  I like the brand Green Pastures, and there is a link to their product in my amazon store across the task bar above.

Conclusively, things are inconclusive.  Did you like that statement?  I thought I was pretty clever.  But in all seriousness, I searched high and low for the research, I asked prominent professionals, I deferred to the actions of health populations, and there just isn’t a lot out there.  Therefore, I am left to assume that most of the benefits American women speak of is partly due to the nutrients they are gaining from consuming the placenta that could also be found in beef liver or cod liver oil.  Particularly, fat soluble vitamins like A, D, and K.  I’m not often left without an opinion, but my opinion here is very unsubstantiated.  If it’s a natural birth, you’re probably not going to hurt anything, so why not.  If it wasn’t a natural birth, then you may want to think about cod liver supplementation to aid your hormone levels after birth, especially since it’s a healthy practice for anyone to make sure they are getting these nutrients in their diet.

1 Year Down and Counting: What I Realized Since Leaving My Practice

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I didn’t even realize that a year had crept up on me until I started getting messages of congratulations on LinkedIn.  I guess it’s a testament to how time flies when you’re having fun!  I wrote a post before leaving Amberwood to try to help everyone understand that I wasn’t going anywhere, but I would be around in a different capacity for a while.  If you’re interested in reading my thoughts from a year and a half ago, feel free to read this post.

I wanted to force myself to take a moment and reflect on the past year; what things have I learned, what have I loved, what might be improved, what I want the next year to look like.  I learned a couple things:

  1. I’ve always wanted an office dog and now I have the best of both worlds because even though I don’t have an office dog, I have several “office pets!”  Every time I visit patients at their home, I get to enjoy the company of their pets.  I have cats, dogs, and even birds that are now a part of my work day!  I love it!
  2. I love being my own boss.  I’ve never really been one to conform, so the freedom to follow my passion in whatever direction it is taking me at any point in time is priceless.  If I want to offer something new to my patients, I do!  If I want to hold an impromptu class on something that people seem really interested in, I do!  If I want to go to seminars on plant biology, I do!  It’s that simple.
  3. I miss seeing the staff and my patients.  While I’ve received messages, texts, emails, etc from tons of old patients, it’s not the same as seeing them regularly.  Sometimes I miss those familiar faces.  I miss jamming out in the back office to music with Tam, I miss Michelle bringing in healthy treats for staff meetings, and I miss Marla always being there to keep me organized.  I have no doubt that I will be part of a team at some point again.  For now, my team is bigger than ever, but there’s not a core group I see daily.  I miss that.
  4. I hate taxes.  Do I need to elaborate?  I didn’t think so.
  5. This is exactly what I should be doing right now.  There’s no doubt about it.  I think it’s important to allow yourself the freedom to change, to evolve, to expand interests, skills, and passions.  I am lucky enough to have freedom within my current situation to teach, see patients, adjust for other chiros, read research, write a book, attend amazing conferences, develop new recipes, AND have time to play, exercise, sleep, and travel.  I have been touched by so many patients and students within this first year, that I can go to bed at night feeling like although I don’t know what the future holds, I was right where I was supposed to be for the moment.

My passion is more on fire than ever before, and that is a direct result of this past year.  I can’t wait to experience the next year with each of you.  I wouldn’t be here if it weren’t for each of my patients, my family, my friends, all my followers, and the little voice inside me telling me to take the leap of faith.  Not everyone feels so connected to their career choice.  I am truly blessed and forever grateful for the road that has led me here.  If you are still searching for your purpose in life, be present, look for signs, notice the things that light your soul on fire.  Do those things more.  You don’t need to see where the road goes in order to take the trip.  You’ll know when it’s time to take a turn.  That’s the beauty in life.  Get comfortable with the unknown and turn that fear into excitement to learn what may be over that hill.

We should all cheers with a new cocktail recipe.  Stay tuned for a drink recipe that may be your new summer fave!

 

Sleep: How It Impacts Your Life, Your Looks, and Your Health!

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For as long as I can remember, I have been a good sleeper.  I would be that friend at sleepovers that would sleep so long that my friends would go to church and come back and I’d still be in bed!  For a long time, my parents wouldn’t call me before noon because otherwise there was a wrath to follow.  I’m happy to say that I still love sleep, but I am up before noon. ;)  Last weekend, I sat in on a presentation by a former Navy Seal named Dr. Parsley and listened to all the things he was doing in his clinic to keep patients healthy, beautiful, and free from hormone imbalance.  You want to know what his secret is?  SLEEP!

We tend to see sleep as a luxury in the US because you can sleep when you’re dead, right?  However, many cultures value sleep, build naps into their schedule of working, and see it for what it is: a requirement for normal hormone function.  Losing hours of sleep mimics the aging process in so many ways.  Not only does it make you look older, it makes you hang on to excess weight, become cranky, and slows down your nervous system’s ability to adapt.  REM sleep specifically is when your brain converts short term memory into long term memory and without REM, you may feel as though you need to be told the same thing over and over again or read the same page in your book over and over again.  This decrease in memory and cognitive function isn’t just for the elderly, its for anyone at any age that isn’t getting enough zzz’s.

Lack of sleep also decreases your thyroid function by about 30 %.  When you have decreased thyroid function, you also have lowered cognitive capability and tend to lose your ability to react to stressful situations without being overly emotional.  Can we say “middle age sob-fest?!”  If I see anything in practice becoming a huge concern, it’s hypothyroidism.  There are thyroid receptors on every single cell in your body.  If you’re not making enough, you could experience things like anxiety, constipation, cold intolerance, skin issues, and a complete lack of energy.  I won’t go off on a tangent, but the normal ranges for TSH these days are NOT normal.  If this sounds like you, have someone take a closer look with you….please.

For all of you out there trying to fight the aging process, decreased sleep decreases your collagen, elastin, and keratin production in your skin which results in wrinkles, dull skin, and brittle hair.  UGH.  Who knew that you could bypass all those appointments with the dermatologist by just getting more sleep!?  Have you ever wondered what actually makes people look their age?  Think about it.  How do you know someone is 20 vs 28?  20 vs 35?  puppy vs dog?  It’s hard to pinpoint how you KNOW someone is around a certain age when it’s not due to grey hair or wrinkles, but we usually know approximately what age someone is.  It’s actually because of fat pad distribution.  You have fat pads above and below your eyes which open them up and a fat pad behind the eye that pushes your eye forward.  As that fat decreases, your eyes sink in ever so slightly and you continue to age.  Many people get BOTOX to look younger, but according to Dr. Parsley, it makes your muscles atrophy and you ultimately end up looking older because as your fat pads redistribute and muscles harden, you get something he calls “skeleton face.”

As if beauty, cognitive function, and thyroid production wasn’t enough, lack of sleep also decreases your testosterone production and insulin sensitivity by about 30%!  Tons of people are flocking to get testosterone replacement to stay youthful and lean; it is HUGE for what your body looks like.  Lowered testosterone also contributes to sex drive in both men and women!  Decreased sleep results in lack of sex drive, getting pudgy, and developing signs of diabetes!  Man, if only we just valued sleep, we could avoid being dumb, fat, ugly, and slow, and possibly diabetic!  Let me put sprinkles on the cake here and say that if you are an athlete, REM sleep is when your body rebuilds by producing anabolic hormones. So, yes, even the young, lean, athletes require sleep.

EVERYONE NEEDS SLEEP!  Aim for 8 hours a night and anything less is building a sleep debt. If you have trouble sleeping regardless of all your attempts, you may have something bigger going on and should consider testing; your health relies on it. We can’t escape aging but we can age well, age gracefully, and be a badass at any age!

You are Not Eating for 1;You are Eating for 1.5 trillion!

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As most of you are aware, I was in Austin this past weekend to listen to doctors, researchers, and holistic practitioners shed light on their areas of expertise.  This year’s conference focused on the microbiome.  What is the microbiome?  Well, in short, it is all the organisms that live within us and result in our health, or lack there of.  I often say that we are nothing more than walking houses for the bacteria that have taken up residence.  I’ve been saying this since I learned that we have 10 times the amount of bacteria in our body then we do cells!  That means that we are not eating for 1 (or 2 for you preggers out there), we are eating for about 1.5 trillion!  That’s right.  Every time you put something in your mouth or environment, you are either helping beneficial bacteria to survive and thrive or you are opening the door for opportunistic bacteria to wreak havoc.   Based on the abundance of their existence, 99% of the DNA material being expressed is not even yours.  Take a moment and let that sink in.  You are nothing more than a hotel.  How clean your hallways are, how good your vibes are, how efficiently your operation runs is all dependent on your staff: the bacteria.

In cell physiology, I teach students about organelles.  Organelles are all the things living within the cell membrane that help accomplish cellular tasks.  Organelles are things like lysosomes, rough and smooth endoplasmic reticulum, vesicles, and mitochondria.  If I just lost you, hang on for a sec.  Mitochondria are considered the powerhouse of the cell because of their ability to produce ATP, aka the cell’s energy.  What a great member of a cell’s staff, right?!  Well, you may be shocked to know that thanks to a woman scientist by the name of Lynn Margulis, we now know that mitochondria actually used to exist as its own free-floating bacteria.  Yup.  They existed on their own and decided to take up shop inside of us instead! ( Side note: the longer I study science, the more women pop up as huge contributors to our understanding of things.  I hope my teachings inspire more young women to ask questions, seek answers, and make more major contributions to the world.  It will be my most important legacy.)

If we know that bacteria existed on Earth prior to humans, and we serve as their home, and our health is a reflection of their health, what we can do to make sure they are healthy?  Asking this question will only allow us to open doors that will create a better quality of life and a better health status for us as humans.  Metaphorically speaking, making sure our bacteria are happy will majorly improve our hotel vibes.  Just sayin’.  There is NOT a single disease or disorder that doesn’t have some impact from bacterial function.  We all think of digestive disorders when we think about gut bacteria, but we should also start recognizing things like autism, diabetes, anxiety, MS, diabetes, obesity, and depression are also directly related.  Stool tests can be a great tool to see what bacteria you’ve got going on and how they are doing.  1g of poop contains 100 million terabytes of information, and if you know computers, you know that’s a crazy amount of information for such a small quantity of poop.  You clean up baby diapers with more than 10x’s that amount of poop; let’s be honest!

The take home message here is that you are only as healthy as the bacteria living within you.  You create an environment for that bacteria based on your diet, exposure to toxins, medications taken, and lifestyle choices.  This environment that YOU created is either helping you or hindering you.  Working with a doctor that recognizes this significance may be the key to unlocking underlying issues that may be keeping you unhealthy.  If you have frequent infections, take antibiotics or heartburn medications, or suffer from an autoimmune disease, diabetes, or psychological issues, I encourage you to read, become informed, and makes changes to create a healthy internal environment.

Smoked Salmon and Egg on Rye

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Rye?! Did you say bread?  Bread with gluten?!  Yes. Let me fill you in.  I have lived in other countries that eat grains regularly.  I have studied cultures of people that consume bread and are still healthy.  I am not anti-bread.  I am anti-bad preparation of bread.  There are a couple key differences between American food and traditional cultural foods:
1. We cut quality corners to make things quick and cheap, which means we often eat pesticide, GMO versions of grains
2. We don’t prepare many foods in a way that render nutrients available or toxins predigested
We have the luxury of getting our nutrients from any foods we choose; therefore, we do not NEED to consume grain products like bread to survive.  However, let’s say we did…or maybe just wanted to do so in a healthy way.  Grains need to be soaked, sprouted or fermented in order to be safely consumed and have nutrient availability.  Other cultures do this very thing when they prepare their grain products like pasta, bread, or pastries.  These processes can take DAYS for something to be ready to consume.  Americans ain’t got time for that.  We are about instant gratification and if we need to think days ahead of time in order to have food ready, we’d rather just not eat it.  On top of that, women in other cultures cook ALL DANG DAY!  We have many women in our society working all day and having time to prepare grains appropriately usually isn’t on the agenda after a full day at the office.
This brings me to the rye bread that is so graciously acting as the foundation for my grassfed butter, smoked salmon, and fried egg.  I often have patients from other countries that tell me they miss the food from back home.  They will tell you “The bread just isn’t the same.”  Every. Single. Time.  I am working with a woman from Finland who goes out of her way to order this traditional rye bread from the east coast, and she sent me the website and ingredients.  This stuff is legit.  Bread done the right way.  Whole ingredients prepared for human consumption, so we can actually have access to the nutrients grains can provide.  The company makes the bread one time a week because it takes that long to ferment before they can ship it out!  This is what the real deal looks like.  If you want to consume bread products and have them be healthy for you, this is what you are looking for.  Let me tell you: THIS IS HARD TO FIND!
So, she told me exactly how delicious this would be if I ate this combo, and boy was she right.  It was delicious.  I would eat it again on occasion, but I am probably not going to go out of my way to get my nutrients from bread that I have to have shipped from another state!  If this was something I grew up on and missed it that much, then maybe I would reconsider.  However, bread is not typically a healthy food for us because of our lack of quality and knowledge of preparation (not to mention the carbohydrate content is way too high for most).  When you travel to other countries, these things are often prepared just as they should be, so eat up!  When you get back to the states, just remember that not all bread is created equal and if we looked at ingredient lists and nutrient availability only, you wouldn’t even know they were the same product in the comparison.IMG_4553
 http://www.nordicbreads.com/?page_id=819

Kale, Strawberry, Avocado Salad w/Chia Citrus Dressing

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Once again, a recipe that isn’t really a recipe!  However, kale is super easy to grow and strawberry season is around the corner.  If this salad convinces you to grow some kale or eat some organic berries, then my job here is done.  Since I am a crazy person in the kitchen, I don’t measure anything.  You shouldn’t either.  You know what you like, give yourself enough to have multiple elements in every bite and a little extra of the things you enjoy the most. That wasn’t technical, but it works everytime. Kale (or any winter green) is bitter, so you need some sweetness and some acid to balance it out.  The strawberries could be switched for whatever fruit you have on hand.  The lemon in the dressing could be switched for your favorite vinegar.
Kale, Strawberry, Avocado Salad w/Chia Citrus Dressing
Ingredients:
kale, stems removed and leaves chopped
organic strawberries, hulled, halved
avocado, diced
a couple glugs of EVOO
juice of half a lemon
zest of a lemon
pinch of salt and pepper
dollop of honey
1/4 tsp chia seeds
Directions:
Chop all the salad ingredients into bite size pieces and toss together.  Whisk all the dressing ingredients together and pour over salad.  Kale is hearty, so even a dressed salad can store nicely in the fridge.