ARTICLES

Emotional Health

Let the Sun Shine

“Because vitamin D is so cheap and so clearly reduces all-cause mortality, I can say this with great certainty: Vitamin D represents the single most cost-effective medical intervention in the United States.” ~ Dr. Greg Plotnikoff, Medical Director, Penny George Institute for Health and Healing, Abbott Northwestern Hospital in Minneapolis Vitamin D2 is made by plants.  Vitamin D3 is made when the skin is exposed to the sun.  Foods can be altered to have vitamin D2 or D3 in them.  As always the natural source is the best.  If that is not possible, like you live in a cloudy area, you can also get them in supplements. Vitamin D’s job is to maintain normal blood levels of phosphorous and calcium.  It helps calcium to be absorbed which forms and keeps your bones strong. There has been recent research that shows that vitamin D can help protect against high blood pressure, cardiovascular disease, skin, kidney and blood diseases, diabetes and endocrine disorders, mental disorders, cancer and some autoimmune diseases.  They are finding that there is a huge population who are vitamin D3 deficient and need to take supplements since they don’t get enough sun exposure. In the summer, try to make

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Emotional Health

Prayer, Thoughtfulness, Meditation

 There are a lot of people who live day to day and without a real purpose. Are you one of those people? Ask yourself and answer honestly. No judgment. We just do what we are supposed to do and want for more. Many people just don’t see that there is something deeper and more meaningful to life.  We try to be the prettiest we can be, with a good body, nice hairstyle, the biggest television, a grand home and fancy cars.  We are always wanting more. Instead of looking at the exterior things, we would be wise to look inside ourselves.  “The accouterments of life were so rich and varied, so elaborated, that almost no place at all was left for life itself. Each and every accessory was so costly and beautiful that it had an existence above and beyond the purpose it was meant to serve – confusing the observer and absorbing attention.” ― Thomas Mann Prayer and meditation not only bring you closer to God, they provide health benefits.  In tests, people who prayed (meditated) for a minimum of two weeks not only showed reduced stress but they also had a stronger immune system, better sleep, a better

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Emotional Health

Trina’s Top 10 Stress Busters

Exercise! Exercise! Exercise! Yes, exercise and melt that stress away with a few laps in the pool or a few laps around the block. Walk. Run. Jump rope. Skip. Lift weights. Do yoga. Pilates. Golf. Just do what you love and get your blood pumping. Breathe. Take some slow, deep breaths. Big belly breaths. In through your nose and out through your mouth. Learn how to alternate nostril breathe. It works for me every time. Check it out here. Learn to say NO! Establish your boundaries and stick to them. If you don’t feel right about adding more to your plate, just say no. The world won’t come to an end and your stress levels will thank you. Biofeedback. I know, I know. Being a biofeedback therapist, I’m a little partial to this type of therapy, but I have to say it really works as a stress busting tool. It literally saved my life when I was completely stressed out from Lyme, so imagine what it can do for you too. Eat your Adaptogen and B’s. These two Premier Research Labs products are my two “go to” products when it comes to busting stress. I take three adaptogen in the

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Weight Loss

Creamy Garlic Chicken

  Creamy Garlic Chicken and Wild Rice Ingredients 2 tsp olive oil 4 small boneless skinless chicken breast halves… 1/4 cup mayo 2 cups frozen stir fry vegetables 1 tbsp coconut aminos 4 cloves garlic 3 cups hot cooked wild rice Directions Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook 6 minutes, turning after 3 minutes Add dressing,vegetables, coconut aminos and garlic; stir. Cook covered, 7 minutes or until chicken is cooked through, stirring occasionally. Serve over the hot cooked wild rice

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Weight Loss

Beet Apple Salad

  Beet Apple Salad Ingredients 1 Beet Bulb 1 Gala Apple… 2 Tablespoons Coconut Oil 2 Tablespoons Sunflower Seeds Juice of 1/2 organic Meyer Lemon Pink Sea Salt Spiralizer Directions Cut the sides of the beet off, and cut in sections. Spiralize in the smaller holed spiralizer. Cut the apples into sections, spiralize. Cut the beets and apples with cooking scissors so that the strands aren’t too long. Add two tablespoons of coconut oil and mix together with tongs Add the juice of 1/2 a lemon Add two tablespoons of sunflower seeds. Sea salt is optional.

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Weight Loss

Chocolate Protein Immunity Pudding

Ingredients Needed: 1/2 cup coconut milk 1 little chunk of cocoa butter 1 tsp coconut oil 3 tbsp chia seeds 1/2 cup cacao powder 1 tsp reishi mushroom 1 tsp chaga mushrooms 1 tbsp spirulina 1 handful of spinach 1 handful frozen strawberries 1 handful goji berries a very small pinch of raw vanilla Preparation: In mixer soak chia seeds with coconut milk for 30 minutes then add in the rest and blend. Sprinkle with cocoa nibs or bee pollen… IT IS YUMMY and so healthy. You can also make maca bars that Brendan Brazier put out as a recipe for Mother’s day.  Those are one of my favorite treats!  Raw cacao, maca, maple syrup, macadamia nuts, coconut….yummmmm.  They make a delicious (and good for you!) treat. You can make protein bars with raw cacao and hemp protein and a few other wonderful ingredients including coconut oil. There are so many raw goodies you can make with cacao that are really healthy.  The one feeling I think I can say that I consistently get when eating chocolate is “decadence”, frivolous and lovely indulgence of the sweetest and healthiest kind.  I make smoothies with cacao, coconut milk, banana, spinach and that

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Weight Loss

Lamb Loin Chops

Lamb Loin Chops Ingredients 8 grass-fed lamb loin chops (2 chops per serving) 2 tablespoons of rosemary, ground… 8 teaspoons of minced garlic Pink salt to taste Directions Arrange the loin chops in a baking dish. Salt and pepper both sides of the chops Before adding the rosemary, I put the leaves in a coffee mill and grind them to a powder. It makes it easier to spread on the chops. Spread the rosemary on top of the chop. Spoon the minced garlic on top of the chop and spread out covering the rosemary. Bake at 375⁰ F for 40 minutes, covered in foil.

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General

Gluten Free Cheesecake

High Protein, Low Carb, Gluten Free Cheesecake Ingredients for crust: 2 cups of raw plain slivered almonds ¼ cup unsalted butter ½ tsp of sea salt Filling ingredients: 1 8oz package of organic cream cheese, light 1 8oz package of organic whipped cream cheese 1 5oz package of creamy goat cheese 1 5-6oz container of organic nonfat Greek yogurt 1 teaspoon of vanilla ¼ whole organic milk 3 slightly beaten pastured eggs ¾ TSP of stevia ¼ cup sugar in the raw Whipped Cream Topping: ½ pint of whipping cream 1 tsp of vanilla 2 tbls of stevia Raw cacao nibs or your favorite organic berries Directions Preheat oven to 375. Serves 12-16. Crust: Blend almonds in food processor until coarsely chopped, then add in melted butter and blend until evenly distributed. Place ingredients in bottom of spring pan and press down firmly. Set aside. Clean out food processor to make filling. Filling: Blend all filling ingredients in food processor until all ingredients are mixed, do not over blend. Pour into spring pan and bake for approximately 40-45 minutes, look for filling to be set but doesn’t need to be too stiff as it will continue to firm up as it

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Chronic Illness

Is SIBO (Small Intestinal Bacterial Overgrowth) affecting you?

Is SIBO (Small Intestinal Bacterial Overgrowth) affecting you? A few symptoms can include abdominal distention (varies throughout the day), abdominal pain, cramping, Vitamin B12 deficiency, bloating after eating, chronic illness (chronic fatigue, hypothyroid, fibromyalgia, diabetes, autoimmune) and more. Let us help you overcome SIBO! Is SIBO (Small Intestinal Bacterial Overgrowth) affecting you? A few symptoms can include the following: Bloating after eating Irritable bowel syndrome, inflammatory bowel diseases Abdominal distention (varies throughout the day) Diarrhea, loose stools, rapid transit Constipation (but more often diarrhea) Gas (flatus), excessive Abdominal pain, cramping Helicobacter pylori/autoimmune damage to stomach, ulcers Food sensitivities: gluten, casein, lactose, sugars, alcohol-sugars Chronic illness (chronic fatigue, hypothyroid, fibromyalgia, diabetes, autoimmune) precedes an increase in gastro-intestinal symptoms Fatty food aggravation or mal-absorption, lienteric stools Vitamin B12 deficiency If you are experiencing many – or any – of these symptoms, we are here to help. We can… Reestablish a supportive terrain via an optimal, although not a restrictive, diet. Help you reestablish a proper immune/microbial relationship, often affected by genetics, immunity, and diet Establish functional peristalsis through brain/neural support, thyroid, G.I. tissue integrity Repair the leaky gut using glutamine, aloe, lysozyme, bone broth, colostrum, etc. Enable you to achieve a quick

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