Healthy “Potato Chip” Recipe Your Kids Will Love!

As every parent knows, the greener, crunchier, and healthier a vegetable is, the less likely you are to get your children to eat it. That’s where the art of vegetable disguise comes into play! I know that most parents have tried sneaking broccoli into their child’s macaroni & cheese at least once! It’s all about getting your kids to eat something that tastes great, then telling them it’s healthy after the fact. This gives you the opportunity to educate them about the health benefits of different foods that they may not have been willing to try otherwise.

We came across this recipe for kale “chips” that is amazing for children and adults alike. It almost seems sinful to eat something that tastes so good and is so full of nutrition. Kale is loaded with, Iron, Vitamin C, Vitamins B1 & B2, and fiber. It is a good source of calcium (this is a great way for children with or without dairy allergies to get their daily calcium intake), and amazingly, one portion has 192% of your daily Vitamin A requirement! Among other things, vitamin A has been proven to help improve eyesight and protect against skin cancer.

Do a little online research to find out some more health benefits and you’ll be convinced that kale is a superfood that your whole family should be eating. Thanks so Lisa Lillien from the Cooking Channel, this recipe will surely become a family favorite!

Baked Kale Chips

INGREDIENTS:

• 2 cups fresh kale leaves
• Dash salt, plus more as needed
• Olive oil nonstick cooking spray

DIRECTIONS:

• Preheat the oven to 425 degrees F.
• Place the kale leaves on baking sheet sprayed with nonstick spray. Spritz with olive oil spray and sprinkle lightly with salt.
• Bake in the oven until crispy, 5 to 12 minutes, for a potato-chip-like snack.
• Eat up!

PER SERVING (entire recipe): 64 calories, 1g fat, 212mg sodium, 13g carbs, 2.5g fiber, 0g sugars, 4.25g protein

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In health and happiness,

Dr. Brian & Dr. Sarah

Nuts for Coconuts!

Some people love it, some people hate it. No matter your preference, coconut has many researched health benefits that make this delicious treat even more appealing. It has been used in countries around the world for every ailment from asthma to ulcers, and has been scientifically proven to yield some incredible healing potential. Published studies have proven that coconut can kill bacteria that causes throat infections, UTI’s and other infections as well as destroy viruses that cause diseases such as influenza, herpes, measles, and many more. Sounds pretty good, right? On top of all of this, the saturated fat in coconut oil has been proven to actually prevent heart disease! This is by no means even close to all the benefits provided by this little natural gem. It helps with everything from diabetes, to obesity, to reducing inflammation. You can read about all of the different impacts coconut can have on your body by visiting the following website: www.coconutresearchcenter.org/

Here are some great ideas to help incorporate coconut into your family’s diet. Just remember to use natural coconut, not the kind dusted in powdered sugar:

• Make a trail mix of nuts, seeds, dried fruit, and coconut flakes
• Add shredded coconut to the top of your favorite cookies or cakes
• Blend coconut into a smoothie with banana and pineapple for a tropical treat
• Use coconut oil in bakery, stir fry’s, and anywhere vegetable oil is used
• Bread fish in coconut flour and fry in a bit of coconut oil for a tasty fish dinner

There are many ways to use coconut, and more recipes online than you can imagine. Try coconut this week and give your family the gift of health!

In health & happiness,

Dr. Brian & Dr. Sarah

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What Does Your Sleep Says About You?

Whether or not you’re getting a good night’s sleep can say a lot more about your health than you may think. New research shows that the more erratic your sleeping patterns, the higher risk you have of developing Alzheimer’s. This debilitating neurological disease happens when there is a breakdown in the area of the brain responsible for converting short-term to long-term memory (the hippocampus.) One major hormone responsible for breakdown of the hippocampus is cortisol. Cortisol’s job is to regulate blood sugar levels and coordinate sleep/wake cycles, also known as your circadian rhythm. Changes in this cycle occurring in the presence of altered levels of cortisol can happen during times of high stress or poor blood sugar regulation.

Does this sound like you? High stress, erratic sleeping patterns, poor eating habits? It sounds like most of the American population! Fortunately, you can affect your blood sugar/cortisol levels/circadian rhythm by doing a few simple things:

1. Never expose yourself to blue light before sleep. Blue light can alter the production of the hormones responsible for helping you get and stay asleep. Common blue light sources include alarm clocks, cell phones, computers, and televisions.
2. Eat every few hours. Eating 3 meals per day with snacks in between can help regulate your blood sugars and keep cortisol levels low. Although this can help prevent future cortisol issues from arising, saliva testing must be done to determine current cortisol levels and to help your healthcare provider determine the proper course of care.
3. Relieve some stress. Although this is way easier said than done, taking small steps to reduce your stress load can include going on short walks, going to the gym, or just walking barefoot in the grass while your kids play outside.

Reducing stress, regulating blood sugars, and helping to control your sleep patterns will all take some commitment, but will give you a priceless payoff for your long-term health.

In health & happiness,

Dr. Brian & Dr. Sarah

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Destination: Health

Health, like life, is a journey. No one wants to be sick, and because of this everyone at some point decides to work on becoming healthy. This journey towards health, like any other journey, involves detours, wrong turns, and possibly road blocks. The one constant in any successful journey is a known starting point. Think about it, how can you know where you are going when you have no idea where you are coming from?

If you think about Google maps, Mapquest, or even your GPS, every single one needs a starting address in order to give you directions to your destination. If you final destination is health or wellness, then you have to be aware of where you are starting. You may have the most amazing directions (health advice) on the planet, but if you aren’t sure of where you are beginning from, those directions won’t get you where  you want to go.

A perfect example of this is counting calories. If you look at health magazines, the internet, or even talk to many fitness trainers, losing weight is achieved through following a simple formula. The formula is: burn more calories per day then you take in. Sounds simple, and honestly it is the simple in some cases. Here is the hiccup: are those calories being spaced out over the course of the day (eating every few hours), are you getting enough calories so that your body has what it needs to function, or is there a underlying issue which may be slowing down your metabolism? Thyroid disorders, food intolerances, bad blood sugar control, stress, detoxification issues, and inflammation will all limit the body’s metabolism and it’s ability to burn stored fat for fuel. These factors will make a simple dieting equation incredibly complex very quickly.

The only way to ensure that all the hard work you’re putting into getting healthier is worth it is by getting yourself checked out by a doctor for any of the above issues. We use lab testing in our office exactly for this purpose; once we know how our patient’s body works, then we can give them the shortest, fastest, and most appropriate set of directions to get them to their destination of wellness.

In health & happiness,

Dr. Brian & Dr. Sarah

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Tired Of Being Tired

Some staggering new statistics have been released about the thyroid. It has now been shown that more people are diagnosed with a thyroid disorder than with diabetes (and that’s diagnosed and UNdiagnosed diabetes!) So, why is this important? Your thyroid sets your metabolic rate and can be compared to the gas/brake pedal in your car. If your thyroid is functioning at a lower level then it should, (which describes almost 90% of people who have a thyroid disorder) it is like slamming on the brakes in your body. This may slow down your body’s natural functions and result in some of these common signs:

• Hair thinning/ falling out
• Getting overly tired or sluggish
• Feeling cold (hands, feet, all over)
• Requiring excessive amounts of sleep to function properly
• Increase in weight gain even with a low-calorie diet
• Gaining weight easily
• Difficult, infrequent bowel movements
• Depression or lack of motivation
• Morning headaches that wear off as the day progresses
• Thinning of the outer ⅓ of the eyebrow
• Dryness of the skin and/or scalp
• Mental sluggishness

Considering that every cell in your body has receptor sites for thyroid hormone, the thyroid must be an important part of healthy, normal functioning. Right? The answer is ABSOLUTELY! Most people with thyroid disorders have a low-functioning (or hypo) thyroid, and almost all of those people suffer from a disorder where the immune system attacks the thyroid, therefore decreasing its function. It is important to monitor the function of the thyroid and to address the cause of abnormal functioning, especially if it is the immune system. It is very common form women to develop thyroid disorders after their first pregnancy as certain parts of the immune system increase their function in the 3rd trimester with other parts increasing their function post-labor. This change in the immune system is often the trigger for women developing the disorder where the immune system attacks the thyroid, causing it to slow down.

Since thyroid hormone is needed by every cell in your body, it is important to have your thyroid checked and to work with someone who will address the cause of thyroid dysfunction if it is found. There are many ways to alternatively manage the symptoms of thyroid disorders and to increase its function naturally. If you suspect that you have thyroid issues, please contact a healthcare provider that will assess your thyroid AND immune system while educating you on possible long-term management options. Also, please come learn more about the thyroid at the Greenville Thyroid Support Group which can be found on Facebook by searching “Greenville Thyroid Support Group” under groups.

 

In health and happiness,

Dr. Brian & Dr. Sarah

 

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Three Signs That Your Child May Have Diabetes

We all know how easy it is to grab sugary snacks. From fruit snacks, to fruit drinks, and candy to cereals, the sugar options are endless. But what affect is our nation’s sugar addiction having on our children? The combination of increased sugar intake, decreased physical activity, and exposure to diabetes in utero all have an impact on the rising number of children diagnosed with Type II diabetes. Type II used to be called “adult onset” diabetes and is caused by a resistance to the body’s own insulin. This happens when there are prolonged exposures to high amounts of sugar in the blood. Diabetes can lead to many complications including obesity, high cholesterol, nerve damage, eye damage, fatty liver disease, and brain problems. A doctor needs to do blood work to diagnose diabetes, but here are some of the tell-tale signs that your child may potentially be at risk:

1.  Your Child Gets Tired After Meals

A normal response to eating a meal should be nothing at all; you shouldn’t get energized, bloated, or tired. So if your child needs a nap after eating a meal, it’s a fairly strong indicator that they are not processing sugar correctly and may have a predisposition to diabetes.

2.  They Have Unusual Sugar Cravings

Although it is normal for children to like sugar, it is not normal for children to crave more of it after they’ve just eaten a sugary meal. If your child is not processing sugar properly, they may begin craving it in excessive amounts. Use your judgment and make sure to have your child’s blood sugars checked by a doctor if you suspect that they have an unusual addiction to sugar.

3.  Your Child is Overweight

No one wants to think their child is overweight. Baby fat can be cute on little ones, but the inability to process sugars correctly can lead to excessive body fat as your child gets older. This can lead to serious health concerns like fatty liver disease or heart problems. It is important to find the cause of your child’s excess weight gain before it begins causing long-term complications.

This information is meant to be informative and is in no way intended to diagnose any health condition. If you are concerned that your child may have symptoms of diabetes or any other health condition, please contact your doctor immediately.

In health and happiness,

Dr. Brian & Dr. Sarah

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Infertility: There Is Hope!

It is becoming more and more common for couples to walk into our office with a primary complaint of infertility. They are usually having trouble conceiving their first child, are unable to carry a pregnancy to term, or have had one child and are having difficulty conceiving the second. No matter the circumstance, there is a certain sense of failure and defeat that comes along with infertility. The worst part is that out of desperation, most couples resort to high-cost options to try to get pregnant and have no guarantee of a positive outcome from treatment.

So, what causes infertility, what are the best treatments, and what options do couples have? First off, there are several factors affecting fertility, and lab testing is without a doubt the best way to determine the cause. In a traditional medical model, the cause is usually identified as low or high levels of certain hormones and the treatment typically consists of some type of hormone replacement. Unfortunately, it is not common for doctors to ask the question, “Why?” when considering treatment. If a woman’s progesterone levels are low, the treatment is usually to administer a drug or give progesterone shots to increase her hormone levels. Yet, there can be MANY reasons for low progesterone levels in the first place. Is there an issue with inflammation or blood sugar regulation that is interfering with proper hormone synthesis and release? Or is it an issue of decreased thyroid function influencing fertility? There are very few people who try to find the real CAUSE of infertility instead of simply affecting a symptom.

I’ve heard some people say they don’t care about the cause of their problem if the treatment allows them to have a child. Although this can be a fair statement (depending on the situation), I still challenge that finding the reason for infertility and correcting it with long-lasting treatments will allow a couple to conceive as many children as they would like in the future. This gives them a sense of empowerment in their health and allows the body to function in a capacity that it is intended for. In order to achieve this level of care, a patient should always get long-term hormone testing to monitor monthly hormone cycles and should have general blood work done to determine other issues that may be influencing fertility.

Having children is a personal, life-changing decision. Allowing any treatment for infertility is just as personal of a decision and should be carefully considered based upon as much information as possible. Your child’s life may depend on it!

In health & happiness,

Dr. Brian & Dr. Sarah

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Why Gluten-Free?

“Gluten-free,” it’s everywhere these days. It has been said to be “missing link” for weight loss and that is can cure most anything. I am sure, like any other fad, you find yourself wondering when this one is going to fizzle out. I am writing this today to tell you that this “fad” is here to stay. Here’s why…

Gluten sensitivity or intolerance is way more prevalent than previously thought. When gluten (a protein found in wheat, barley, and rye) is ingested, the body perceives that gluten protein as a foreign invader and your immune system attacks it. Your immune system is incredibly proficient at its job, so when it is activated for any reason (whether it be a cut on your pinky, a foreign invader in your intestines, or eating a food that you react to) your immune system is going to activate systemically or throughout your whole body. This activation of your immune system will cause inflammation, which is part of a proper immune response, throughout your body entire body as well.

While inflammation may be a necessary part of healing, it is not meant to be a constant process. Elevated levels of inflammation are the underlying cause of many common illnesses such as cardiovascular disease and Alzheimer’s. When this immune response and inflammation result in destruction and loss of integrity of your intestines it is called celiac disease. In other words, celiac disease is an end-stage gluten sensitivity.

Another great example of how inflammation alters important processes within the body is that gluten-free diets have been shown to cause weight loss. This is easily explained when you understand that in the presence of inflammation your body’s cell lose the ability to appropriately burn stored fat for energy, and that a common side effect of inflammation is fluid retention. For those two reasons alone, people who go gluten-free will generally see results the next time they step on the scale.

Eating gluten-free can also be beneficial because it can urge you to make healthier food choices. Wheat, barley, and rye are commonly found in high carbohydrate foods, and often are in foods that are not very healthy. When going gluten-free, people hopefully start gravitating toward eating more fruits, vegetables, nuts, and lean meats as the staples of their diet. It goes without saying that making these healthy choices with your diet is always beneficial.

Gluten-free is a “fad” that truly has the potential for increasing the health of anyone who tries it. So our challenge? Do some research and go gluten-free for a month. Email and let us know how it changes your life!

In health and happiness,

Dr. Brian & Dr. Sarah

Make sure to follow us on Facebook @ www.Facebook.com/LifeLogicHealth

Why is Parenthood So Exhausting!?

As a parent, I’m sure that at some point you have been (or are) tired, stressed, overwhelmed, anxious, or feeling older than you would like. You may have even noticed some changes to your body over the past several years such as difficulty losing weight, hair loss, bouts of depression, brain fog, and/or weak and brittle nails. It seems that after you have children, your body starts doing things it shouldn’t, and doesn’t do certain things when you need it to. If you have ever questioned the reason for this, I’m sure you’ve heard this response: “You have kids! Of course you’re going to be tired, overweight, anxious,*fill in the blank*!” With this being such a common complaint especially among mothers, there has to be a reason that so many women suffer from these issues.

If we look at pregnancy and the numerous stressors placed on the body before, during, and after, then we can start to understand why you may feel the way you do. By no means are we trying to say that handling the daily to-do list of a mom isn’t reason enough to be stressed or even exhausted, but it doesn’t have to be as much of a struggle. Being the best parent possible will be less challenging when your body is working properly.

During pregnancy the body has to temporarily adapt in many different ways to compensate for the development and safety of the baby. On a basic level, your body’s immune system is divided into two groups: one that “attacks” dead tissue and foreign invaders (TH-1), and one that “tags” or identifies the dead tissue and invaders (TH-2).  You will attack what you tag. It makes perfect sense that this would happen on a daily basis, and especially during pregnancy, because you don’t want your immune system destroying parts of your body for no reason. These two systems need to work in unison for you to be healthy.

During the last trimester of pregnancy your body becomes TH-2 dominant, meaning that the tagging/identifying part of your immune system becomes more active or dominant than the attacking (TH-1) part. Upon giving birth, your immune system will flip-flop and become TH-1 dominant, primarily as a way of protecting your body and to help clean up extra tissues after the birth. As you can imagine, this drastic switch in your immune system  over the course of approximately 10-14 weeks, on top of the sheer stress of giving birth, can be quite a daunting task for your body.

It is quite common for new moms to develop autoimmune conditions after going through these natural, drastic changes in their immune system. Autoimmune conditions fundamentally occur when the immune system is out of balance (TH-1 or TH-2 dominance) and results in the destruction of your own tissues and organs. The most common autoimmune disorder is Hashimoto’s Hypothyroidism, which occurs when your immune system attacks and destroys your thyroid gland. Roughly 27 million Americans suffer from thyroid disorders (diabetes effects rough 25 million) and Hashimoto’s Hypothyroidism is the most common form of thyroid dysfunction. If you are diagnosed with Hashimoto’s it does not mean you have something wrong with your thyroid, it simply means that you have an immune system imbalance affecting your thyroid. You will frequently see Hashimoto’s listed as Hashimoto’s Thyroiditis which is an acute inflammatory response to the thyroid gland.

The thyroid is a butterfly-shaped gland located in the front of your neck just below where your Adam’s Apple would be. It is responsible for the basal metabolic rate of your body, or simply put, your metabolism. Every single cell in your body is affected by the hormone produced by your thyroid, just as your thyroid is also effected by every single cell in your body. Since the thyroid has such a global affect on your body, immune system balance and thyroid health are vital for healthy metabolism and wellness.

When someone is suffering from Hashimoto’s their health becomes a roller coaster. Their thyroid begins to function less than normal (hypothyroidism) causing their metabolism to slow down. This leads to weight gain, sluggishness, brain fog, and even depression. People can also experience bouts of increased thyroid function (hyperthyroidism) resulting in heart palpitations, anxiety, restlessness, trembling, and trouble sleeping. This can be a serious condition that requires immediate medical attention. Hashimoto’s sufferers often experience symptoms of hyper- AND hypo-thyroidism as their immune system fluctuates. It is common for people with this disorder to feel like hypochondriacs or like they are always sick with “mysterious” symptoms due to these fluctuations.

If you are concerned that you have Hashimoto’s Hypothyroidism, it is important to get checked by a healthcare professional. This is typically done through simple blood testing to screen for the presence of specific antibodies. While there is no “cure” for Hashimoto’s or any other autoimmune disease, the condition can be managed. The best management is one that specifically targets balancing the immune system and its many aggravating influences. This usually can not be done through medication or iodine supplementation alone (in fact, iodine may aggravate the condition!)

The best tool you have for improving your health is information- be responsible and educate yourself!

In Health and Happiness,

Dr. Brian & Dr. Sarah

Make sure to follow us on Facebook @ www.Facebook.com/LifeLogicHealth

For more information, please join our Greenville Thyroid Support Group!

http://www.meetup.com/Greenville-Thyroid-Support-Group/

The Food Coma

The dreaded food coma…everyone experiences it and it ruins some of our most productive times of the day (after lunch or after dinner). And if the food coma had a national holiday, it would have to be Thanksgiving. Part of the Thanksgiving tradition is the post-turkey nap. Having said all of this, I have decided to address a rather fundamental health question that every person should ask themselves: How do I feel after I eat?

The truth is that when we finish eating we should feel nothing at all. That’s right! We aren’t supposed to be sleepy, bloated, or energized. But the good news is that all of these reactions to the foods you are eating can tell us what your body is going through on a day-to-day basis.

Feeling bloated after you eat is generally caused by one of a few things. Fundamentally, bloating is due to the inability of your stomach to digest/handle the amount of food you just ate. This can be caused by low stomach acid, issues with enzyme production, or even food sensitivities. Low levels of stomach acid, which is clinically known as hypochlorhydria, is quite common. When your stomach is unable to produce adequate amounts of stomach acid then you will also be unable to properly assimilate vital nutrients such as B12, iron, and proteins. Hypochlorhydria can cause heartburn, bloating, and feeling like you are constantly full.

Feeling energized after you eat is also a sign that your body is not functioning optimally. Food eventually gets broken down into the body’s primary fuel source, glucose. If you have more energy after eating, you may be suffering from a condition called reactive hypoglycemia. This occurs when an individual has lost the ability to correctly manage their blood sugars in the absence of food. Ideally you should eat every two hours and there should be a balance of fat, protein, and carbohydrate in each meal. Unfortunately, very few Americans live that way. When your body begins to run low on glucose your blood sugar will drop, producing many different symptoms such as shakiness, anxiety, drowsiness, irritability, and most commonly a dependence on caffeinated beverages. Because their blood sugar is low before eating, these individuals typically become “energized” after they eat a meal because they get the glucose that their body has been craving.

Feeling tired after you eat is also a very common sign of dysfunction in your body, and is typically a symptom of insulin resistance. This once again is a sign that you body has lost the ability to correctly manage your blood sugar levels. Insulin resistance is exactly what it sounds like it is, your body’s cells have become resistant to insulin. Insulin is a hormone that actually “escorts” glucose into your body’s cells so that it can be utilized. When you are insulin resistant, insulin can’t do its job and you end up with higher-than-normal levels of sugar in your blood.  These high sugar levels cause two common things to happen, both of which will make you tired. First, that excess sugar is converted into triglycerides (fats) so that it can be stored. This is a very energy-dependent process that will use the fuel that would normally keep you alert and functioning. Second, your body’s production of serotonin is increased in the brain, with high levels of serotonin causing drowsiness (serotonin production is partially dependent on carbohydrate and insulin levels).

So what does this mean for you? After eating a meal you should feel no different than before eating; however, most people wait until too late to eat in the first place. This causes them to feel tired, brain dead, or cranky before they have their meal. Let’s not forget that your body needs food to survive, and if you body starts to shut down, your life, relationships, your mind, and your future will suffer. Prioritize your life, put food and yourself first!

In Good Health,

Dr. Brian and Dr. Sarah

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Once Upon a Mattress

Last week, as I lay peacefully asleep in my warm, quiet bed… I was attacked. At first I thought it was husband playing a joke on me, but then I realized it was actually a lion! All at once, I was standing near a watering hole surrounded by tall grasses, gazelles, and a set of eyes with a mammoth mane and flaring nostrils. My instincts told me to run. As I took off into a full sprint, my heart rate skyrocketed, I began to sweat, and I started breathing heavily. I ran through a nearby village screaming for everyone to hide when I tripped on a stone and fell. As I turned and looked up into the eyes of my fate, I jumped up and realized that I was still in my bedroom (safe), but was sweating, breathing out of control, and my heart felt like it was going to beat out of my chest.

What just happened?!? I knew I had experienced one of the scariest nightmares of my entire life, but why was I shaking? I needed to go downstairs and get a glass of water, but suddenly felt like I was being watched. And what was that noise I heard? Maybe someone snuck into the house and was going to get me. What if they found my hide-a-key and stole my car? Even though my mind was racing, my brain knew what caused this entire debacle. We ate a late dinner and I figured that it would be enough to get me through the night, so I skipped my bedtime snack. “Wait!” you say, “You’re not supposed to eat after 8pm! That’s how you get fat!” Yes and no. Gorging yourself on a huge 3-course meal before bed will definitely help you pack on the pounds. But here’s what everyone misses when it comes to eating at night: Your body needs energy (in the form of glucose from food) in order to heal, repair, and stay asleep at night. This means that the salad you ate for dinner at 6 will most likely be broken down into glucose and utilized before your head even hits the pillow.

When you run out of glucose, your body must break down stored sugars and fat to get the fuel it needs to run all of the processes your body undergoes at night. This sounds like a good idea: eat early in the evening, break down fat while you sleep… not really! In order to breakdown these stored sugars and fats, your body releases the hormones cortisol (“the belly fat hormone”) and adrenaline. When you release adrenaline, your heart rate increases, you begin sweating, you get shaky… just like when you bungee jump or have to speak in public. If you’re sleeping, this is the point that you wake up from your nightmare and make sure all of the doors are locked or check on all of your kids to make sure they’re alright. This affects your normal sleep/wake cycles and can lead to hormone imbalances, immune system stress, and adrenal fatigue. The longterm effects can be as extreme as hair loss, constantly being tired, waking up tired after a full night’s sleep, or weight gain.

All of this knowledge ran through my mind after waking up that night, and I knew I had to eat something healthy if I ever wanted to get back to bed. Although I wanted to eat some cake, I had some leftover chicken and vegetables that would break down slowly and give me the glucose I needed to sleep through the night. Take it from me, a small serving of vegetables and/or protein before bed can help you get a better night’s sleep, reduce long term weight gain, and decrease your late night lion encounters. Give it a try and let us know about your great results!

In health and happiness,

Dr. Sarah

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