Posted in Arthritis, Avascular Necrosis, Awareness, Bone Health, Eat Healthy, Food Is Thy Medicine, OA, osteoarthritis, Osteonecrosis, Pain, Thoughts, Uncategorized, Vegetables, WegoHealth, WEGOHealthAwards

The Food Your Eating Could Be Making Your Pain Worse.

Before you take one more bite or swing into that fast food place stop and consider how it affects your health. I have osteoarthritis (OA) and Osteonecrosis and what I eat definitely effects my levels of pain and inflammation.

So I started to help myself by eating mostly plant based but I am a flexitarian.

Did you know research shows that diets high in saturated fat – found in red meat, butter, cheese, lard and processed foods – can weaken knee cartilage, making it more prone to damage.

In a 2017 study published in Arthritis Care & Research, researchers followed more than 2,000 patients with OA for up to four years, checking disease progression  and diet at yearly intervals.

Participants who ate the most fat, especially the saturated kind, showed increasing joint damage, whereas those who ate healthy fats like olive oil and avocados had little disease progression.

Another recent animal study showed that it even may harm the underlying bone, according to Yin Xiao, PhD, a professor at Queensland University of Technology in Australia and lead author of a 2017 study that looked at the effect of diet on OA.

For me I went to a mostly plant based lifestyle to help ease my pain from Osteonecrosis and Osteoarthritis in late 2016. And I know that I have less pain.

I’m not cured and there are still days when I feel like crap. But it’s not everyday all day like it was before.

We have to fight back

The solution is to change the way we eat. Switching to an anti-inflammatory or Mediterranean-style diet can help you significantly improve your joint pain , and help your heart and  brain health and the food tastes great.

An anti-inflammatory diet is heavy on fruits and vegetables, whole grains, fish and healthy fats like olive oil, avocados and nuts.

Poultry’s and fish are allowed  now and then and you can have one glass of red wine or beer a day. Off the menu, as you might expect, are sugar, red meat, and processed foods.

For me it’s also gluten because I have a sensitivity to it.

It takes a little work in meal planning but the benefits are worth it.

Stay tuned an example of what to eat will be in my next post.

Remember

The food you eat can be either the powerful and healing or a form of poison.

You are what you eat.

Have a fantastic day

Deb Andio

xoxo

References

https://www.sciencedaily.com/releases/2017/05/170523190029.htm

https://www.health.harvard.edu/nutrition/can-diet-improve-arthritis-symptoms

Posted in Ahlbacks Disease, Arthritis, Avascular Necrosis, Bone Health, Chronic Pain, Ease your Stress, Eat Healthy, Endocrinologist, Factor V Leiden, Food Is Thy Medicine, Gluten Free, Hashimoto

Hashimoto

I was diagnosed with hypothyroidism in 1996 I was 34 and I really have never felt myself since then.

I always try to live a decent life kind to others , help in my community and I’d rather be happy than mad or sad.

But ….. I still always felt fatigued, more tired than I should be.

Actually if I’m honest with myself it seems as if the symptoms just get worse more intense.

 

I have asked countless doctors over the last 20+ years to check me for Hashimoto Disease because the countless adjustments to synthroid , levothyroxine and now armour just isn’t helping , it helps for a couple months then adjustments happen and I just feel worse .

 

Finally tested and diagnosed

April 2018 w/ Hashimoto

 

Sure everyday I wake up happy

But I soon feel

exhausted

fatigued

sluggish

winded

My skin is dry, my eyes are dry, my mouth is dry, my hair is dry and thinning.

 

I have this constant feeling on my throat as if a thumb is pressing on it.

 

We won’t talk about the weight gain over the last 20 years. I mean really between this and osteoarthritis -osteonecrosis I just get overwhelming-some days

But what sucks is the inability to lose the weight

So time to change the way I eat again ….

I have already gone to mostly plant based now I have to try and go gluten free.

As Hashimoto is linked to gut as is most auto immune conditions.

Hashimoto vs Hypothyroidism

This common question can be confusing to even veteran thyroid patients.

 

Let’s clear up the main difference: Hashimoto’s thyroiditis is a disease; hypothyroidism is a condition.

 

In the United States, hypothyroidism is most commonly caused by Hashimoto’s thyroiditis, but the two terms are not interchangeable.

 

Hashimoto’s thyroiditis is an autoimmune disease that affects your thyroid gland. It is sometimes known as Hashimoto’s disease, autoimmune thyroiditis, or chronic lymphocytic thyroiditis. In Hashimoto’s, antibodies react against proteins in your thyroid gland, causing gradual destruction of the gland itself, and making it unable to produce the thyroid hormones your body needs.

Diagnosis

I had to insist on this test because I was blown off for years by several doctors when I asked for this test.

 

 

High levels of antibodies against thyroglobulin (TG) and thyroid peroxidase (TPO), detected via blood test

 

Hashimoto’s typically involves a slow but steady destruction of your gland that eventually results in the thyroid’s inability to produce sufficient thyroid hormone—the condition known as hypothyroidism. Along the way, however, there can be periods where your thyroid sputters back to life, even causing temporary hyperthyroidism, then a return to hypothyroidism. This cycling back and forth between hypothyroidism and hyperthyroidism is characteristic of Hashimoto’s disease.

 

 

So, for example, periods of anxiety/insomnia/may be followed by periods of depression/fatigue/weight gain.

In some cases, the onset of Hashimoto’s and elevation of antibodies will be accompanied by a variety of symptoms, including anxiety, difficulty sleeping, fatigue, weight changes, depression, hair loss, muscle/joint aches and pains, and fertility problems, among others.

 

 

Ultimately, however, the autoimmune attack on the thyroid typically makes the gland slowly less able to function, and eventually, the thyroid becomes underactive.

 

So I wonder in 1996 did i have Hashimoto? When i was diagnosed with hypothyroidism ? Or did it morph into this…..

 

More to come as I learn to get this under control……

 

thyroid

 

 

 

 

 

Posted in Awareness, Flu Fighter, Food Is Thy Medicine, Herbal, Homemade Syrups,Tinctures,Rubs

GaGa’s Flu And Cough Remedy

I make a lot of syrups, tinctures, pain rubs and I made this one after taking some Herbology classes. Since I am a GaGa (grandma)

I named it GaGa’s remedies.

The most important weapon against influenza that you can add to your herbal arsenal is elderberry extract.

Whether you are concerned with the seasonal flu or the potential of a deadly strain of influenza becoming pandemic, elderberry extract is a vital addition to your vault of flu remedies.

Unlike the highly touted flu shot, concentrated black elderberry extracts have actually been shown to be effective with all strains of the flu.

It is one of the few natural remedies that has been written up in the medical journals. The studies I’m listing here are based on black elderberry extract

(Sambucus nigra L) – name brand Sambucol.

An Ancient Panacea

The medicinal use of the elderberry is nothing new. Mentioned in ancient medicinal texts, the humble black elderberry has been used as a multi-purpose treatment for centuries. In 400 BC, Hippocrates referred to the elderberry bush as his “medicine chest” because of its varied uses, and it was mentioned several times in the writings of Pliny the Elder when he recorded the practices of the ancient Romans.

How It Works

Scientists have isolated the active compound in the elderberry. It is called Antivirin and is found in proteins of the black elderberry and is seen to have anti-viral properties potentially helping to stop the spread of the flu virus .

One study proposes that the active components in Sambucol activate the healthy immune system by increasing inflammatory cytokine production.

Effectiveness

Sambucol has been shown to reduce the symptoms and the duration of flu sufferers. It has been tested on both Influenza A and Influenza B strains. In one study it was noted that subjects taking Sambucol instead of a placebo took fewer over the counter medications to relieve symptoms like fever, aches and congestion.

There are many recipes and Tinctures I have and make.

This one contained no alcohol

GaGa’s Elderberry Syrup.

For cold and flu

Ingredients

1½ to 2 cups elderberries, dried

4 cups water, divided

4 herbal tea bags (use a cold & flu blend)

1½ -2 cups honey

1/3 cup Braggs apple cider vinegar (make sure that it contains “The Mother”)

2 lemons, juiced

Instructions

In a large saucepan add elderberries and 3 cups water.

Bring to a boil and then reduce heat to a simmer.

Simmer for 30-40 minutes or until liquid reduces by half.

Use a masher and mash the berries.

Strain into a large bowl. Set aside.

Heat remaining water and add tea bags.

Steep tea for 10-15 minutes and add to elderberry mixture.

Stir in honey, apple cider vinegar, and lemon juice until honey is well incorporated.

Taste and add more honey or lemon to suit your taste.

Pour into a jar and store in the fridge for up to 3 months. ( I’ve kept it longer though. Freeze if you’re nervous about longevity )

Take 1 tablespoon daily or at the sign of a cold. Take 2-3 times a day once a cold has set in.

Notes

* For the tea, use a blend that is for cold & flu.

I use a Triple Leaf Cold & Flu

If you prefer a thicker syrup, let the finished mixture simmer very gently on the stove until it reduces.

However, it will thicken up a bit once it has cooled off so I never simmer the finished product.

———————————————-

GaGa’s Cough Remedy

Ingredients

1½ cups organic raw honey local is great but any raw honey will work.

1/4 cup organic extra virgin olive oil

4 organic lemons, juiced (the more the better)

1/4 teaspoon ground ginger

1/8 teaspoon cayenne pepper

1Tablespoon Braggs vinegar

Instructions

Add honey, olive oil and lemon juice, ginger and cayenne to a small pot.

Stir.

Heat over low – medium heat just until steaming, stirring.

Remove from heat add 1 Tablespoon brags vinegar stir and let cool.

Place into a jar with a lid.

(like a mason canning jar)

Store in the refrigerator

Take 1 tablespoon warmed as needed. ~TIPS~ I Use as soon as i feel a cold coming Stir and warm before using.

Use by the teaspoon or tablespoon as needed.Also great for seasonal allergies

This is not to be taken as medical advice this is just Recipes I use when I become sick.

If you become I’ll consult your family doctor.

#GaGa

#FluFighter

#Flu

#HomeRemedy

Posted in Arthritis, Awareness, Bone Health, Food, Food Is Thy Medicine, Inflammation, Life, Thoughts, Uncategorized

Another New Diet~ See How They Compare

I have to laugh that every year there’s suddenly a miraculous diet that will help you lose weight feel your best , reverse many diseases etc…..

My personal opinion is that the Ornish way is best.

And has been proven to help heart disease , reduce pain and inflammation, reverse high blood pressure etc…

The best diet for our lifestyle and health is actually by Dr Ornish…..

it’s mostly plant based but allows for some poultry and fish.

Ornish Diet

Flexitarian: A semi-vegetarian diet with a focus on plant-based foods with occasional meat, poultry, or fish consumption.

The Dr. Dean Ornish Program for Reversing Heart Disease

https://www.ornish.com/proven-program/nutrition/

The Nutritarian Diet Dr Joel Fuhrman

Dr. Fuhrman’s Nutritarian food pyramid is based on the principles of high nutrient eating as illustrated by his Health Equation: Health = Nutrients / Calories (H = N / C) Low-calorie, nutrient dense foods are at the base of the pyramid, and high-calorie, nutrient poor foods are at the top.

https://www.drfuhrman.com/learn/the-nutritarian-diet

Dr Oz New Diet he will be discussing

The Pegan 365 diet is a program inspired by two of the best eating plans out there – vegan and paleo.

The Pegan 365 plan has been designed by Dr. Oz and his team of experts to help you eat healthier, lose weight, and keep the weight off year after year. Get started on Pegan 365 today with these helpful instructions.

Shopping List

On the Pegan 365 diet, you can easily follow this plan 365 days of the year. Just remember to have five or more cups of veggies, four healthy carbohydrates, three smart proteins (1 paleo protein and 2 vegan proteins), two healthy fats, and one non-dairy food item. Along with plenty of whole foods and fresh produce, you can also enjoy two drinks and two desserts each week. Heading to a party and want to indulge? You’re allowed one cheat day per week! Print out this grocery list and take it with you when you head to the store. With so much variety, you don’t have to worry about getting bored and disenchanted. Mix and match the items on the shopping list below to stay inspired all year round.

Recipes

http://www.doctoroz.com/recipe-collection/pegan-365-diet-recipe-box

Keto Diet

Just my opinion but I find it hard to believe that this is healthy….you may lose weight but what’s it doing to your arteries all that fat and meat ……

The ketogenic diet has been in existence for 90 years. The ketogenic diet was designed in 1924 by Dr. Russell Wilder at the Mayo Clinic. Despite being highly effective in treating epilepsy, it fell out of fashion due to the surge in new anti-seizure medications in the 1940s.

https://www.healthline.com/nutrition/ketogenic-diet-101#section1

I think a person needs to talk to their doctor before just going on some new lifestyle diet…….

I have found out what works best for me it’s a combo of Dr Joel Fuhrman and Dr Dean Ornish

We have felt better than we have in a long time.

Dispute our health issues

Were helping reverse chronic pain inflammation help blood pressure

Sure we have a cheat day and we eat cake now and then but we eat mindfully.

And we will never eat any other way.

Posted in Arthritis, Avascular Necrosis, Awareness, Blessed, Bone Health, BreakThroughCrew, Cardiovascular, Chronic Pain, Coping with Stress, Diagnosed, Eat Healthy, Energy, exercise, Factor V Leiden, Food Is Thy Medicine, Heart Disease, Hypothyroidism, Inflammation, Life, Mindfulness, osteoarthritis, Osteonecrosis, Positivity, SONK, StopTheClot, Thoughts, Uncategorized, Vision, Weather, WegoHealth, Winter, Women

1 year ago I decided to take my health back

Happy Anniversary To My Health….

I was always pretty healthy ….until I wasn’t.

I gained weight , injured my knee gained more weight was diagnosed with one thing after another and it was really exhausting.

First osteoarthritis and hypothyroidism at age 45

They torn meniscus age 51

Then thanks to the meniscus tear Osteonecrosis set in my knee….

Then she 53 diagnosed officially with spondylolisthesis and a bilateral pars fracture

I had the spondylolisthesis before but my former PCP never told me I had it. But I seen it on an old Mri.

The pain every where was exhausting and some days it still is.

But I decided the heck with all these doctors and I decided to eat mostly plant based but I do still eat chicken fish or turkey now and then and rarely beef.

I ride my recumbent bike 2x a day and I walk when I can. And some days even when I should rest I go walk anyway.

Today’s pictures and videos are from my morning walk : and it’s also one year ago I quit smoking……so it’s a great day !

Pain or no pain I’m not going to just sit around.

Sitting is death

Moving is life

And ya know after I’m done I feel so much better.

1 year since I’ve quit smoking after being a smoker for 40 years. My lungs are feel better my walking speed has improved my distance has improved

1 year since I started eating a healthy mostly plant based but I’m not a vegan and it’s good clean healthy real colorful food . I am using food as medicine in a way to fight pain and inflammation . Now sure I eat a cookie or 2 now and then just not every day. And all my other choices are good so I don’t deprive myself of a treat now and then.

And for having Osteonecrosis,Osteoarthritis, Spondylolisthesis with a bilateral pats fracture in my L5 S1 I feel pretty darn good today even in this cold weather.

Just need to drop some weight one step and one day at a time.

I have taken my life back and no one is going to stop me !

Tomorrow I may be in pain and that’s ok. I can accept that but as long as I know I am doing all I can to combat my pain and keep my body moving and providing it with the best nutrients possible(most of the time)

It’s a win win for me ,one day at a time !

Keep your meds , keep your cigarettes keep your junk fast food.

Body Heal Thy Self

Posted in Ahlbacks Disease, Arthritis, AtomicBlonde, Avascular Necrosis, Awareness, Blessed, Bone Health, Chronic Pain, Disclaimer, Eat Healthy, Factor V Leiden, Food, Food Is Thy Medicine, Foodie, Hypothyroidism, Inflammation, Life, Mindfulness, osteoarthritis, Osteonecrosis, Pain, SPONK, StopTheClot, Thyroid

Pain Chronic Pain

Once we accept the reality of the current moment (no matter how unpleasant it may be) for what it is, and not what we wish it were, we can turn our attention to ways to improve it. This I find true in any situation.

Living with chronic pain can throw your life upside down.

It’s hard to believe that I can and have managed my rare disease Osteonecrosis (knee) pain. And my Osteoarthritis pain.

But the pain of spondylolisthesis somedays is truly unbearable. It can just take a fabulous day day and screw it all up.

Today is one of those days.

I try to stay busy , and positive when I really would like to go somewhere and just scream at the top of my lungs.

I don’t think my neighbors would appreciate it. So I bang away at the keyboard.

Since the weather in NE Ohio has changed I am having more and more days in pain.

And in the days when all the above hurt I’m down right miserable. Thank Hod that hasn’t happened yet , but then fall and winter have only begun….

I’m grateful today it’s just my back although it feels as if I have been kicked in my L5S1 several times.

Besides having spondylolisthesis I also for the past decade or longer been dealing with osteoarthritis and osteonecrosis since 2014.

If you don’t know what they are I will explain below.

Osteoarthritis

Sometimes called degenerative joint disease or degenerative arthritis, osteoarthritis (OA) is the most common chronic condition of the joints, affecting approximately 27 million Americans. OA can affect any joint, but it occurs most often in knees, hips, lower back and neck, small joints of the fingers and the bases of the thumb and big toe.

In normal joints, a firm, rubbery material called cartilage covers the end of each bone. Cartilage provides a smooth, gliding surface for joint motion and acts as a cushion between the bones. In OA, the cartilage breaks down, causing pain, swelling and problems moving the joint. As OA worsens over time, bones may break down and develop growths called spurs. Bits of bone or cartilage may chip off and float around in the joint. In the body, an inflammatory process occurs and cytokines (proteins) and enzymes develop that further damage the cartilage. In the final stages of OA, the cartilage wears away and bone rubs against bone leading to joint damage and more pain.

Who’s Affected?

Although OA occurs in people of all ages, osteoarthritis is most common in people older than 65. Common risk factors include increasing age, obesity, previous joint injury, overuse of the joint, weak thigh muscles, and genes.

One in two adults will develop symptoms of knee OA during their lives.

One in four adults will development symptoms of hip OA by age 85. Lucky me I developed Osteoarthritis at age 45.

One in 12 people 60 years or older have hand OA.

Osteonecrosis What it is….

Osteonecrosis of the Knee. Osteonecrosis of the knee (also known as avascular necrosis) and if in the knee from a meniscus tear also called Ahlbacks Disease is a painful condition that occurs when the blood supply to a section of bone in the femur (thighbone) or tibia (shinbone) is disrupted.

I have Osteonecrosis of the medial femoral condyle due to a meniscus tear in 2014. Strange no one wanted to fix it or have any treatment plan.

This pain is like no other. Your area of Osteonecrosis is ice cold yet it often can feel like it was hit by a lightening bolt.

Weather plays a huge factor for me and my pain. I used to love winter now I can barely tolerate a cool fall day. I dread winter.

I get sick of being in pain. If it’s not the knees it’s back or hands it’s just enough to jack up my day or make things more difficult than they already are.

I have found that plant based lifestyle has helped my osteoarthritis and osteonecrosis a lot. I can’t understand why I haven’t lost a ton of weight though. I mean I don’t eat half the unhealthy calories I used to . But hey the doctors says it’s a slow thyroid.

I just wish these 40 lbs would come off it would also help my bones.

But maybe that will just take time.

If you haven’t tried a plant based lifestyle I would highly recommend it.

My cholesterol numbers are fantastic and all my doctors are impressed especially since I rarely need pain medication vs taking 2 a day like I did 3 years ago.

I truly believe that food can be your medicine or your poison.

The choice is yours.

I will be posting a lot of info and recipes

I don’t always eat perfect but life is about compromise and I follow a 90 / 10 rule.

It’s ok to have a cookie or small cupcake just make sure you eat as best as you can most of the time .

Living food is the way to go.

It may not take away all your pain but wouldn’t it be a benefit if it took away a lot of it ? And made it more managed?

Absolutely!!!

Posted in Ahlbacks Disease, Arthritis, Avascular Necrosis, Awareness, Bone Health, Chronic Pain, Disclaimer, Eat Healthy, exercise, Factor V Leiden, Food Is Thy Medicine, Inflammation, Mindfulness, osteoarthritis, Pain, Positivity, Uncategorized, Weather, Winter

Knee Pain In The Winter

Knees not feeling great this time of year?
Do you need a thermometer to let you know when the temperatures change outside?
Or do your joints painfully serve as your weather forecast? Unfortunately, for many who suffer from osteoarthritis or other inflammatory conditions, cold weather can cause havoc on already vulnerable parts of your body.
What causes the pain?
The Barometric pressure drops in winter. Researchers believe that when this happens, inflamed areas of our bodies (knees, hips, hands, elbows, and shoulders) swell. Swelling can irritate nerves, which results in increased pain.

Also low vitamin D levels add to pain

You may need more of the sunshine vitamin, suggests new research from the Clinical Journal of Pain.

Compared to those osteoarthritis sufferers with adequate vitamin D levels, those short on D reported significantly more knee pain and loss of function, according to the study data. Those results held regardless of a person’s weight, although the obese study participants were more likely to suffer from a vitamin D deficiency.

There are several different ways low D might mess with your knees, roughly 42% of Americans are dangerously low when it comes to vitamin D. You get most of your D from sun exposure.

A simple blood test from your doctor can determine whether you’re low in the vitamin, If you’re deficient, taking a vitamin D supplement for several months can help you raise your levels. While it’s difficult to get too much D, the amount you need depends on your weight and body composition. Your body stores vitamin D in the fat cells, meaning those with greater amounts of body fat require more of the vitamin to limit pain and loss of function.

Another good reason to keep vitamin D levels in good range is low D doubles your risk for dementia.

Ways to Keep knees warm and ease pain this winter
Thermacare heat wraps
I love these they help pain and keep my joints warm which allows me to move easier

Eat a balanced diet I have personally had great pain relief since changing to mostly plant based diet.

Follow a healthy diet by including seasonal fruits, vegetables, nuts grains,seeds .

It is essential for people who are already suffering from joint and knee pain to include foods rich in Vitamin K, D and C (like oranges, spinach, cabbage and tomatoes) into their diet; as they play an important role in the production of cartilage and helps the body absorb calcium thus strengthening the bones.

I also have learned hydration is also important for pain relief. Try to drink plenty of water or herbal teas, like nettle tea , chamomile ,ginger tea as our dehydration reduces flexibility, which can increase the chances of injury. Supplements with vitamin D or fish oil is recommended as it is rich in omega 3 which helps decrease inflammation. Stay away from unhealthy drinks. Alcohol, tea, coffee, and other aerated drinks reduce the amount of calcium you absorb, and weaken bones.

Swap your caffeine-fuelled drinks with water and fresh juices.

Stay Active
Exercise regularly. It not only helps you lose weight but also increases flexibility and strengthens the muscles that support the knee ( walking, swimming or cycling). Your knees experience about three to four times your body weight when you walk, so lose weight to help your knees.
Always check with your Doctor before starting any new exercise.

Fun Fact :

Keep your feet warm. Your big toe is your body’s thermostat, so keep it warm and your whole body will be warm.

.

Posted in Blessed, Bone Health, Eat Healthy, Food, Food Is Thy Medicine, Foodie, Recipes

Spaghetti Squash Recipes

Spaghetti squash is often treated in an Italian manner by adding tomato sauce or herbs,

but we love to experiment.

So we have a Thai version and some easy mac and cheese

It’s not a traditional pad thai by any means,

but it’s a lovely variation.

Enjoy!

Spaghetti Squash Mac an Cheese

What You Need

2 large spaghetti squash around 5 pounds

4 ounces Gruyere about 1.5 cups shredded; I also have used Jarlsberg, and

2 ounces of white cheddar. I use sharp cheddar

2 tablespoons Unsalted Butter

2 tablespoons cornstarch

2 cups Friendly Farms 2% milk

1½ teaspoons kosher salt, divided

¼ teaspoon ground nutmeg

Freshly ground black pepper

1 teaspoon white wine vinegar

dash of paprika, for garnish

Finely chopped Italian flat leaf parsley, for garnish

What To Do

Preheat the oven to 400F.

Using a large, sharp knife, cut the spaghetti squash in half. Scrape out the seeds using a

spoon and sprinkle the cut sides with olive oil. Place the squash cut

side down on a baking sheet and roast until tender and easily pierced with a knife,

about 30 to 45 minutes depending on the size of the squash (check at 30 minutes regardless).

When the squash is done, use a fork to carefully scrape out the flesh of each half

into “noodles”, taking care to keep the squash shell intact. Place the noodles in a

colander or strainer and drain for 10 minutes to remove the extra moisture. Save the

squash shells for serving.

In a medium saucepan, heat the butter over medium-low heat until melted. Add the

cornstarch and stir until smooth. Over medium heat, cook until the mixture turns a light,

golden sandy color, about 2 to 3 minutes.

Meanwhile, heat the milk until hot (microwave in a glass measuring cup, or heat in

another pan on the stove). Gradually add the hot milk to the butter mixture, whisking

continuously until very smooth. The first addition of milk will cause the mixture to become

chunky, keep whisking and adding milk until it becomes smooth. Bring to a boil and

cook 3 to 5 minutes until very thick, whisking frequently. Remove from the heat and s

tir in 1 teaspoon kosher salt, nutmeg and several grinds black pepper. Stir in 1 cups

cheese until it melts, then add the white wine vinegar and remove from the heat.

Add the drained squash into the pan, then mix it with the cheese sauce and ½ teaspoon

kosher salt. Taste and add additional salt if desired depending on the size of the squash.

Pour the mixture back into the squash shells, dividing the mixture equally among the shells.

Sprinkle each squash with the remaining cheese, then with a dusting of paprika.

Bake until cheese melts, about 10 minutes.

To serve, sprinkle with chopped parsley and serve warm

Spaghetti Squash Pad Thai

What You Need

1 large spaghetti squash

Fresh ground black pepper

4 carrots

½ red pepper

4 cloves garlic

3 stalks celery

6 green onions

2 eggs

1 tablespoon miso paste

½ cup chopped fresh cilantro

3 tablespoons sweet chili sauce

3 tablespoons soy sauce

1 lime

Sriracha (optional)

2 tablespoons peanut oil

1 and ½ cup bean sprouts, divided

½ cup roasted salted peanuts, chopped

1 teaspoon sesame seeds

a small dash of sesame oil also as a garnish

What To Do

Preheat oven to 400°F.

Using a large, sharp knife, cut the spaghetti squash in half. Scrape out the seeds using a

spoon and sprinkle the cut sides with olive oil. Season with a dash of salt and freshly ground

black pepper. Place the squash cut side down on a baking sheet and roast until tender and

easily pierced with a knife, about 45 minutes. When the squash is done, use a fork to scrape

out the flesh of each half into “noodles”. Place the noodles in a colander or sieve and drain

for 10 minutes to remove the extra moisture.

Meanwhile, peel and shred 3 carrots. Thinly slice ½ red pepper. Mince 4 cloves garlic.

Thinly slice 4 green onions. In a small bowl, beat together 2 eggs. Separately, thinly slice

1 green onion and chop ½ cup of fresh cilantro.

In another small bowl, mix together 3 tablespoons sweet chili sauce, 3 tablespoons soy sauce,

juice of ½ lime, and if desired, a few dashes of Sriracha.

When the squash is ready, in a large skillet heat 2 tablespoons peanut oil over

medium high heat. Add the garlic and green onions cook until fragrant, about 45 seconds.

Pour in the eggs and scramble until almost cooked. Add the red pepper, carrots, 1 cup bean sprouts,

and squash noodles. Add 3 pinches kosher salt and toss together. Pour on the sauce and stir to

combine. Cook about 2 minutes, until the vegetables are heated through but still crisp.

Garnish with plenty of crushed peanuts, fresh bean sprouts, cilantro, and green onion

#Food

#Healthy

ChronicallyGratefulDebla.com

Posted in Bone Health, Eat Healthy, Food, Food Is Thy Medicine, Foodie, Uncategorized

Blueberry Bars

These are so delicious

Growing up my mom used to make them. Sometimes with blueberries but mostly with dates.

These blueberry squares are a twist on her date squares.

One difference: these squares are not nearly as rich. I remember date squares being very rich with butter or shortening in the crust, and also quite sweet.

These fresh blueberry bars are just sweet enough, and not overly rich. You can enjoy one or 2 and feel overwhelmed with sugar and fat.

Fresh Blueberry Squares

These squares are similar to date squares, but made with blueberry and whole-grain goodness! Since you can use frozen blueberries, you can make these treats anytime of the year.

Course Dessert

Makes 12-16 squares or cut slightly larger 9 squares and then diagonal to make triangles

Ingredients

Filling:

• 3 cups fresh blueberries (can sub frozen)

• 1/8 tsp sea salt

• 3 tbsp coconut sugar (or other unrefined sugar)

• 2 tsp freshly squeezed lemon juice

• 1 tbsp arrowroot powder

• 1/2 tsp agar powder

Base and Topping:

• 2 cups rolled oats see note

• 1 cup oat flour

• 1/4 tsp sea salt (rounded) or 1/2 tsp scant

• 1 ½ tsp lemon zest

• 1/2 cup pure maple syrup

• 1 1/2 tsp pure vanilla extract

• 2 – 2 1/2 tbsp coconut butter (softened)

Instructions

For the filling: in a saucepan over medium heat, combine the blueberries, salt, and sugar.

Cover, and let the berries start to soften and release their juices, stirring occasionally.

Once berries have broken down and the mixture is becoming more like a sauce, reduce heat and let simmer for 7-8 minutes, covered.

Meanwhile, in a small bowl, combine the lemon juice with the arrowroot and agar, and stir through until combined (it will be thick).

Get ready to add the arrowroot/agar blend to the blueberries by first removing 2-3 tablespoons of the warmed blueberries juices and stirring into the arrowroot slurry, one tbsp at a time.

This will help loosen that mix and also temper the arrowrrot and agar, making it less likely to clump in the sauce.

After it has loosened, add it to the blueberry sauce, immediately stirring it through. Increase heat slightly to bring mixture back to a boil for just a minute or so.

Then, remove from heat and transfer mixture to a bowl and let chill in refrigerator for about 20-30 minutes, stirring occasionally to prevent a ‘skin’ from forming on top of the mixture.

Meanwhile, prepare the crust: Preheat oven to 350°F (176°C). In a large bowl, combine all the dry ingredients including zest. In a small bowl, combine the maple syrup, vanilla, and coconut butter.

Add the wet mixture to the dry, and stir through until well combined; the consistency will be crumbly yet hold together somewhat when pressed.

Transfer about 2⁄3 of the mixture to a lightly oiled (or lined with parchment paper) 8″ x 8″ pan and press in evenly.

Pour the chilled (can still be slightly warm) blueberry mixture on top, then sprinkle on the remaining crust mixture.

Bake for 25 minutes, until the blueberry filling is bubbly and the crust is golden brown in spots.

Transfer to a rack to cool, and then to the fridge to cool completely before cutting into squares.

Recipe Notes

Substitutes

Quick oats can be substituted in whole or part for the rolled oats, however the texture of the squares will be different. Using the rolled oats, the squares will have a chewier texture and a nuttier flavor, whereas the quick oats become softer and also absorb more of the moisture of the blueberry layer.

Posted in Delicious, Desserts, Eat Healthy, Energy, Food, Food Is Thy Medicine, Foodie, Snacks

Chocolate Cherry Energy Balls

They store well, so they are ideal for a quick snacks and they are so delicious that it’s hard to stop at two.

I have to make a double batch to enjoy throughout the week.

Chocolate Cherry Energy Balls

INGREDIENTS:

1 cup rolled oats

12 dates, pitted (½ cup)

¼ cup slivered almonds

¼ cup grain-sweetened chocolate chips

16 dried cherries (1 ounce)

1 teaspoon pure vanilla extract

¾ teaspoon sea salt

Coconut to roll some of the finished ones in for a variety.

These chocolate chip treats are so yummy and packed full of goodness I call them Energy balls.

They are so delicious that it’s nearly impossible to stop at one and even difficult to stop at two.

I suggest you make a double batch to enjoy throughout the week.

1. Preheat the oven to 375°F. Line a baking sheet with parchment paper.

2. Combine the oats, dates, almonds, chocolate chips, cherries, vanilla, and salt in a food processor. Pulse until coarsely chopped and the mixture starts to bind. Add 1 to 2 tablespoons of water if needed, to help bind.

3. For each energy ball, scoop 1 tablespoon of the mixture, gently roll it into a ball, and place on the prepared baking sheet. Be careful not to compact your balls.

4. Bake for 20 minutes. Transfer to a wire rack to let cool.

Ones also topped with coconut

Posted in Ahlbacks Disease, Arthritis, Blessed, Bone Health, Cardiovascular, Delicious, Eat Healthy, Family Tradition, Food, Food Is Thy Medicine, Foodie, Inflammation, Lemon, Life, Parsley, Pasta, Recipes, Uncategorized, Vegetables

Pasta and Chimichurri Sauce

I love to cook. But sometimes when your not feeling up to par I like something healthy and fast without ordering take out.

This dish is on the table in no time.

Enjoy

Pasta and Chimichurri

16oz angel hair pasta

Sauce

1 1/2 cup parsley

2 fresh basil leaves

4 cloves garlic

Juice of half a lemon (1-2 tbsp)

1 cup olive oil

2 tsp crushed red pepper flakes

½ tsp ground black pepper

Salt to taste

Parmesan for topping (optional)

INSTRUCTIONS

1. In a large pot of salted water, cook pasta 1 minute less than package instructions

2. Drain pasta

3. In a food processor, combine parsley, basil,, garlic, lemon juice, red pepper flakes and olive oil until a pesto-like sauce forms.

4. Put pasta back in (slightly cooled) pot and pour 1/4 cup sauce over the pasta. Toss with tongs until evenly coated.Add more if required.

5. Add salt and pepper to taste and toss.

6. Top with parmesan, if desired.

Store any unused sauce in frig in airtight mason jar. Store up to 2 weeks

Sauce can also be used on chicken, turkey ,beef,fish or shrimp as a marinade.

I also make my sauce the day before so flavors get in the oil.

Tip when I would use on steak or chicken with a twist I also would add 1 roasted jalapeño and also add 1 handful of cilantro to above mixture.

Posted in Awareness, Eat Healthy, Food Is Thy Medicine, Medicinal Mushrooms, Recipes, Uncategorized, Vegetables

Medicinal Mushrooms

Medicinal Effects of Maitake Mushrooms.

 I would love to have one do over in life.

I would go to college and become a food scientist.

I find it fascinating that food can heal you …

Scientific research has proven many health benefits of mushrooms. More than 50,000 scientific studies have verified the millennial experiences of traditional medicine and found that medicinal mushrooms:

• boost the immune system,

prevent and fight cancer,

prevent and fight viral infections,

• regulate blood sugar and fat (cholesterol and triglycerides),

• normalize blood pressure,

• reduce atherosclerotic plaques and ischemia thus improving heart and brain health,

• slow the development of neurodegenerative diseases

• protect bone from degradation and osteoporosis

• help manage healthy weight

• improve strength and endurance

• slow ageing

• and many more.

Medicinal mushrooms are extremely safe to use; they cause no interactions, major side effects, tolerance or withdrawal.

Medicinal Value of Mushrooms

Eating mushrooms is not enough to get their full medicinal value. In serious cases, we must reach for high-quality extracts, which contain concentrated active ingredients. Some medicinal mushrooms affect multiple systems at once, helping with various health issues.

The tradition of using medicinal mushrooms against malignant disease is thousands of years old. About 50,000 research papers and more than 400 clinical trials have proven that medicinal mushrooms can help patients with various types of cancer to:

• fight cancer more effectively,

• improve outcome and survival,

• reduce the side effects of standard tumor therapy, especially chemotherapy and radiation,

• help prevent recurrence,

• and greatly increase quality of life.

Maitake is one of the most promising medicinal mushrooms. Like other polypores, maitake contains polysaccharides that stimulate the immune system.

A polysaccharide is a complex carbohydrate made up of smaller sugar molecules. These sugars stabilize blood pressure, blood sugar, and have an effect on free radicals.

Specific polysaccharides, known as beta-D-glucans, are also suspected to stimulate the immune system to fight cancer. The exact cancer fighting action of these molecules is still not clear and is under study. Rather than attacking tumors themselves, some researchers believe they stimulate the production of T cells to fight the afflicted cells.

An extract of these helpful glucans was patented and is known as the maitake D-fraction. You’ll see this term all over the internet when searching for maitake mushroom supplements. The terms “D-fraction” and “MD-fraction” are simply referring to a concentration of maitake polysaccharides.

So what do these D and MD-fractions do?

Research has shown them to regress tumors, especially in breast, liver, and lung cancer. A summary of one such study can be found here.

Studies are ongoing into its action against:

• may control blood glucose levels)

• HIV/AIDS

• high cholesterol

• high blood pressure

You can start supplementing with maitake by either purchasing an extract of the D or MD fraction or with powdered capsules of the whole mushroom.

Doses range from 1 to 3 grams per day, up to 7 for those fighting disease (check with a health practitioner before taking a high dose).

Recipe

LEEK RéMOULADE

Ingredients

1 leek, white and pale-green parts only, thinly sliced

Kosher salt

½ small shallot, finely chopped

2 cornichons, finely chopped

⅓ cup vegan or regular mayonnaise

2 Tbsp. Dijon mustard

1 Tbsp. capers, finely chopped

1 Tbsp. chopped fresh dill

1 Tbsp. chopped fresh tarragon

Freshly ground black pepper

MUSHROOMS

2 garlic cloves, finely chopped

2 Tbsp. plus ½ cup olive oil

2 8-oz. maitake mushrooms, cleaned, halved through the stem

Kosher salt and freshly ground black pepper

Preparation

LEEK RéMOULADE

Cook leek in a small saucepan of boiling salted water until tender, about 4 minutes. Drain; transfer to a colander set in a bowl of ice water. Let cool; drain and transfer to paper towels.

Mix shallot, cornichons, mayonnaise, mustard, capers, dill, tarragon, and 3 Tbsp. water in a small bowl, adding more water as needed to thin. Fold in leek; season with salt and pepper.

MUSHROOMS

Combine garlic and 2 Tbsp. oil in a small bowl. Heat remaining ½ cup oil in 2 large skillets over medium-high heat. Season mushrooms with salt and pepper. Cook each, cut side down, in a skillet, pressing to flatten once they begin to soften, until golden and crisp, about 3 minutes per side. Reduce heat to low. Drizzle garlic mixture around mushrooms and cook until garlic is golden, about 1 minute; turn mushrooms to coat.

Spoon leek rémoulade onto plates and top with mushrooms.