Hi Everyone!
Hope your weekend was great! What did you do? Share in the comments section.
WHOLE 30 UPDATE:
All right, 21 days done and 9 more to go. I don't know why, but it was extremely difficult to stay on track and remain motivated. I craved comfort foods all weekend long, especially muffins and peanut butter! Thankfully, my husband helped keep me on track. Who helps you? Let us know.
I think that the 3 week mark is an especially difficult time during the Whole 30, for me at least, because the novelty has worn off and I'm tired of thinking about cooking. Also, the weather has been unpredictable ranging from sunny and 80 all the way to rainy and in the 30's. What are your challenges and how do you stay on track? Let us know.
Month in Review:
Inflammation: Diet and Nutrition, Homeopathic Remedies, Featured Anti-Inflammatory Products: Turmeric, Cherries, Arnica. Head aches, pain and the Universal Pain Scale.
Recipes: AIP Turmeric Veggie "Curry", AIP Hot Cauliflower Apple Porridge, Whole 30 Roasted
Pork Shoulder with Butternut Squash, Kale and Tomatoes, AIP Beets "No-Tomato" Chili.
Exercise: Focus on what you can do rather than on what you can't or used to be able to do. Keep it low impact and start slowly. Stretch those hip flexors. Gardening is a great exercise.
WHAT TO LOOK FOR IN MAY:
Women's issues and homeopathic remedies. (Now gentlemen, don't despair. June is your month. But don't miss this opportunity to learn about the women in your life and how you might be able to help them.) Looking back and moving forward. More recipes and exercise tips.
Thank you for all of your support this month.
To your Health!
Deanna
Monday, April 30, 2018
Friday, April 27, 2018
Recipes: Beets "No-Tomato" Chili from The Essential AIP Cookbook
Hi Everyone!
Still going strong on the Whole 30! Hope you are successful in your endeavors at sticking to a healthy anti-inflammatory nutrition and motion plan. Let us know what has/hasn't worked for you in the comments, as well as anything else you'd like more information on.
One of the foods that I really missed the first few times through the Whole 30 was chili. It's easy to make and a favorite comfort food. I have always been sensitive to nightshades (potatoes, tomatoes, chilies, peppers, eggplants, and canola oil) ever since childhood, especially tomato sauces and purees. But as I've grown older, I have started to have an almost instant inflammatory reaction to all nightshades. The most frequent reactions that I experience are swelling and pain in my hands, GI burning and upset stomach, and body wide inflammatory "fever" and aches.
So why, you might ask, would I ever eat chili? I had already learned that I was able to eat tomato based foods without having a reaction as long as it was only once or twice a month. And, as I said earlier, it's a favorite comfort food. I like it. So every time I made a batch of chili, I also made a batch of a favorite soup. Both are easy to reheat and prepare for a quick dinner throughout the week and I wouldn't have to have tomatoes again that week.
Since my goals for committing to the Whole 30 are about decreasing inflammation, that meant removing nightshades from my diet for the duration. No chili. Also because legumes, beans, are not Whole 30 approved either. That's why I was so elated to find this recipe! I hope you enjoy it as much as I do.
1. Place 2 Tablespoons of coconut oil into a pan and saute the chopped onion until it turns translucent. Then add in the ground beef and keep sauteing it.
2. Once the beef is cooked, add in the chopped beets to the pan.
3. Add the chicken broth or water to the pan, place a lid on the pan, and simmer on a low heat for 30 minutes. Check on the pan regularly to stir and to make sure it doesn't burn. Add more water/broth if necessary.
4. Once the beets are softened, add the basil, garlic, parsley, and salt to taste.
5. Mix together and serve with Baked Spaghetti Squash (pg 132)
I use ground turkey instead of beef.
If you're using ground beef, I would think beef broth would be okay.
I use olive oil instead of coconut oil.
I boil the beets and then puree them with 2-3 cups of spinach to cut the sweetness of the beets.
I dice carrots, celery, and mushrooms and add them into the pot. The chunky veggies give texture and flavor.
Don't be afraid to experiment with your favorite spices.
I add turmeric as an added anti-inflammatory spice.
Hope you enjoy. Let us know what you think and what your favorite additions are.
I hope you have a great weekend. See you Monday.
To your Health!
Deanna
Still going strong on the Whole 30! Hope you are successful in your endeavors at sticking to a healthy anti-inflammatory nutrition and motion plan. Let us know what has/hasn't worked for you in the comments, as well as anything else you'd like more information on.
One of the foods that I really missed the first few times through the Whole 30 was chili. It's easy to make and a favorite comfort food. I have always been sensitive to nightshades (potatoes, tomatoes, chilies, peppers, eggplants, and canola oil) ever since childhood, especially tomato sauces and purees. But as I've grown older, I have started to have an almost instant inflammatory reaction to all nightshades. The most frequent reactions that I experience are swelling and pain in my hands, GI burning and upset stomach, and body wide inflammatory "fever" and aches.
So why, you might ask, would I ever eat chili? I had already learned that I was able to eat tomato based foods without having a reaction as long as it was only once or twice a month. And, as I said earlier, it's a favorite comfort food. I like it. So every time I made a batch of chili, I also made a batch of a favorite soup. Both are easy to reheat and prepare for a quick dinner throughout the week and I wouldn't have to have tomatoes again that week.
Since my goals for committing to the Whole 30 are about decreasing inflammation, that meant removing nightshades from my diet for the duration. No chili. Also because legumes, beans, are not Whole 30 approved either. That's why I was so elated to find this recipe! I hope you enjoy it as much as I do.
Beets "No-Tomato" Chili pg 79
Prep Time: 15 minutes
Cook Time: 1 hour
Total Time: 1 hour
Yield: 2 Servings
Serving Size: 1 plate/bowl
Ingredients:
1 lb (454 g) ground beef
1/2 large onion, chopped
2 small beets (approx. 164 g), peeled and diced
2 cups (480 ml) chicken broth or water
10 basil leaves, diced
4 cloves garlic, minced
1/4 cup (15 g) fresh parsley, chopped (optional)
Salt (to taste)
Coconut oil (to cook with)
Instructions:
2. Once the beef is cooked, add in the chopped beets to the pan.
3. Add the chicken broth or water to the pan, place a lid on the pan, and simmer on a low heat for 30 minutes. Check on the pan regularly to stir and to make sure it doesn't burn. Add more water/broth if necessary.
4. Once the beets are softened, add the basil, garlic, parsley, and salt to taste.
5. Mix together and serve with Baked Spaghetti Squash (pg 132)
In My Experience
I use ground turkey instead of beef.
If you're using ground beef, I would think beef broth would be okay.
I use olive oil instead of coconut oil.
I boil the beets and then puree them with 2-3 cups of spinach to cut the sweetness of the beets.
I dice carrots, celery, and mushrooms and add them into the pot. The chunky veggies give texture and flavor.
Don't be afraid to experiment with your favorite spices.
I add turmeric as an added anti-inflammatory spice.
Hope you enjoy. Let us know what you think and what your favorite additions are.
I hope you have a great weekend. See you Monday.
To your Health!
Deanna
Thursday, April 26, 2018
Essential Oils and Inflammation
Hi Everyone!
Essential oils are increasing in their popularity and use as treatments in holistic personal healthcare. There are many sources and brands of oils available, but it is essential to your health that you use pure, therapeutic-grade essential oils when using them in a medicinal capacity. Otherwise, you run the risk of toxicity and/or not achieving the desired outcome.
Essential oils are the volatile liquids that are distilled from plants and their respective parts. Purity is determined by the many factors including the chemical constituents of the essential oil. Not all of the chemical constituents can be duplicated by chemists so chose oils that are 100% pure and are not synthesized substitutes or diluted in carrier oils.
I choose to work with doTERRA* essential oils because I've researched them and have come to trust them; and they work for me. Once again, whatever brand you choose, make sure they are providing 100% pure, therapeutic-grade essential oils.
My doTERRA instructor recommended Modern Essentials: The Complete Guide to the Therapeutic Use of Essential Oils from Aroma Tools, a company that provides aromatherapy tools and essential oil education materials and I rely on it for the majority of my therapeutic uses and blends of oils.
Essential oils are increasing in their popularity and use as treatments in holistic personal healthcare. There are many sources and brands of oils available, but it is essential to your health that you use pure, therapeutic-grade essential oils when using them in a medicinal capacity. Otherwise, you run the risk of toxicity and/or not achieving the desired outcome.
Essential oils are the volatile liquids that are distilled from plants and their respective parts. Purity is determined by the many factors including the chemical constituents of the essential oil. Not all of the chemical constituents can be duplicated by chemists so chose oils that are 100% pure and are not synthesized substitutes or diluted in carrier oils.
I choose to work with doTERRA* essential oils because I've researched them and have come to trust them; and they work for me. Once again, whatever brand you choose, make sure they are providing 100% pure, therapeutic-grade essential oils.
My doTERRA instructor recommended Modern Essentials: The Complete Guide to the Therapeutic Use of Essential Oils from Aroma Tools, a company that provides aromatherapy tools and essential oil education materials and I rely on it for the majority of my therapeutic uses and blends of oils.
I have created an essential oil blend using a combination of their recommended oils for inflammation that works really well for me. I have shared this blend with family and friends and they have all reported that it works well for them too.
The oils recommended for inflammation in Modern Essentials are as follows:
Primary: frankincense, melaleuca, eucalyptus, oregano, Soothing Blend.
Secondary: lavender, cardamom, patchouli, Roman chamomile, myrrh, rosemary, peppermint,
wintergreen, clove, thyme, geranium, helichrysum, copaiba, Anti-Aging Blend, juniper berry, cedarwood.
Other: Restful Blend, lemongrass, cypress.
Warning: Please consult this or another essential oil guide as well as your health care practitioner for the proper use, delivery and dilution of these oils as well as for interactions with other conditions and medications.
Share what works for you in our comment section!
* I do not list doTERRA essential oils on this website because it is an infraction of the terms of use agreement. If you would like more information on essential oils, doTERRA, or blending please send an email to: media@ProperHealthSolutions.com
Have a great day.
To your Health!
Deanna
Wednesday, April 25, 2018
Whole 30: Update, Benefits, and Food Substitution Ideas. BONUS: Food Jounal
Hi Everyone!
I am 16 days into the 30 day Whole 30 nutrition program. That means 14 days, 2 weeks, to go!!!
Last week was difficult due to my migraine. I just wanted simple, easy to prepare comfort foods - toast, grilled cheese, crackers, even a PB&J sandwich! Thankfully, I had already made large batches of Chili (made with a tomato substitute: Recipe on Friday), and chicken and vegetable soup! Dates were also extremely helpful in combating the nausea and preventing low blood sugar.
I'm still experiencing joint pain, stiffness, and swelling, however, it's not as intense and it goes away faster in the mornings after waking. This means that I am taking fewer pain medications!!
Improved Sleep/Energy/Mood
I fall asleep faster and stay asleep longer, which translates into more energy, clearer thinking, and a noticeable improvement in my mood and inner dialogue.
Improved Appearance
I was disappointed to learn that I've only lost 2 lbs, but disappointment turned into elation when I measured myself and found that I had lost 6 inches collectively* - 3.5 around my waist and abdomen!! There's also noticeably less cellulite. I have also had several people comment that my skin looks clearer and firmer! (O.K. They actually said, "less wrinkly", sigh). Oh, yea! My nails no longer have ridges in them and they're actually growing instead of breaking and splitting!!
*I also need to mention that I haven't been working out regularly due to the migraine last week. My goal is a 5 minute warm up, 15-20 minutes cardio, 5 minute cool down, and stretching 3-5 times a week.
I am 16 days into the 30 day Whole 30 nutrition program. That means 14 days, 2 weeks, to go!!!
Whole 30 Update:
Last week was difficult due to my migraine. I just wanted simple, easy to prepare comfort foods - toast, grilled cheese, crackers, even a PB&J sandwich! Thankfully, I had already made large batches of Chili (made with a tomato substitute: Recipe on Friday), and chicken and vegetable soup! Dates were also extremely helpful in combating the nausea and preventing low blood sugar.
The Benefits!!!!!!!!
Less PainI'm still experiencing joint pain, stiffness, and swelling, however, it's not as intense and it goes away faster in the mornings after waking. This means that I am taking fewer pain medications!!
Improved Sleep/Energy/Mood
I fall asleep faster and stay asleep longer, which translates into more energy, clearer thinking, and a noticeable improvement in my mood and inner dialogue.
Improved Appearance
I was disappointed to learn that I've only lost 2 lbs, but disappointment turned into elation when I measured myself and found that I had lost 6 inches collectively* - 3.5 around my waist and abdomen!! There's also noticeably less cellulite. I have also had several people comment that my skin looks clearer and firmer! (O.K. They actually said, "less wrinkly", sigh). Oh, yea! My nails no longer have ridges in them and they're actually growing instead of breaking and splitting!!
*I also need to mention that I haven't been working out regularly due to the migraine last week. My goal is a 5 minute warm up, 15-20 minutes cardio, 5 minute cool down, and stretching 3-5 times a week.
Food Substitution Ideas:
Oatmeal or Hot Cereal: Cauliflower and Apple Porridge (See Recipe in previous blog)
Potatoes: Turnips, Parsnips, Rutabagas (I really enjoy garlic fries made from turnips)
Tomatoes: Beets (I use spinach to cut the sweet taste of the beets in sauces and chili)
Soda Crackers and Coke (for nausea): Soda Water and Dates
Soda/Cocktail fix: 4 oz of 100% juice and 4-8 oz of soda water (I serve it in a champagne flute)
Dessert: 1 Cup of frozen fruit partially thawed and sprinkled liberally with cinnamon and/or ginger
Energy Bars: 4 dried figs or dates split in half topped with 4 walnut halves split in half
*BONUS*
FOOD JOURNAL: I really like the Food Journal produced by Peter Pauper Press:
In addition to tracking my food choices, I also track my pain/stiffness level, medications/treatments used, and the weather!
How is your nutrition and movement commitment going? What are your favorite food substitutes? Do you use a nutrition/condition journal? Let us know what works (and didn't work) for you.
Have a great day!
To your Health!
Deanna
Tuesday, April 24, 2018
Pain Relief: Featured Products
Hi Everyone! 
Staff Favorite!
I just wanted to share a few more pain relieving products that are available on our website:
Salonpas Pain Relief Patches. Available in 1, 5, or 60 count packages.
Staff Favorite!
Liddell "Ar" Homeopathic Arthritis Medication 1 fl oz
Boericke and Tafel Triflora Arthritis Gel 2.75 oz
Visit us at: https://www.ProperHealthSolutions.com and shop our selection for pain and arthritis relief today!
To your Health!
Deanna
Monday, April 23, 2018
Exercise, Pain, and The Hip Connection
Hi Everyone!
Once again, I hope you had a great weekend. I was actually able to get out in the yard and do some weeding and mulching in the flowerbeds. Did you know that gardening is an excellent form of exercise? Yup! Low impact, bending, stretching, and core involvement are all benefits of gardening. It enhances your mood and the sun helps with Vitamin D (also getting attention in pain prevention).
Just make sure that you listen to your body and take breaks when needed. Get help where needed as well. Yes! It's frustrating!!!!! But do it anyway. My joints can no longer sustain the jarring that comes with digging, transplanting, or rota-tilling. I feel like a 90 lb. weakling asking my husband or son to do these "simple" tasks for me, but I've also realized that I can do more, not only in the yard but afterwards as well, if I just let them do it.
Another important part of preventing and alleviating pain is warming up, cooling down, and stretching, and not just with a workout. I've found that when I warm up, cool down and then stretch, even after gardening or a walking down the lane, I have less pain and greater mobility throughout that day and the next. I usually warm up and cool down with those segments of a walking DVD.
Now, when it comes to stretching, most people think about hamstrings and calve stretches. Those are important because you've used them, but what usually gets left out is the Hip Connection; stretch those hip flexors!
I've had both a physical therapist and a chiropractor teach me about stretching the hip flexors because they're usually the culprits behind most low back, spine, and hip pain and stiffness. A friend of mine recently shared a link advertising the Unlock Your Hip Flexors stretching DVD program. Since this is where most of my pain and stiffness occurs, and knowing about the Hip Connection, I checked it out and ordered it. LOVE IT !!!
Even though the program is basic easy moves, I was not even able to perform the entire stretching program the first week because these muscles were so tight. But I kept doing what I could daily and my hips really did "unlock". I was able to move, stretch, and actually get up out of a chair without pain and having my hips "lock" half way through the motion! I was even able to get out of bed the next morning without the pain and stiffness as well.
Visit www.unlockyourhipflexors.com and check it out. It came to around $30.00 with shipping and handling and it has been one of the best additions to my daily routine to prevent and alleviate pain and stiffness. I can tell that night and the next morning when I haven't been able to fit these stretches in during the day.
Have you tried it? Let us know. Do you have any stretches for the hips that work for you? Share them with us in the comment section!
Hope you have a great day!
To your Health!
Deanna
Once again, I hope you had a great weekend. I was actually able to get out in the yard and do some weeding and mulching in the flowerbeds. Did you know that gardening is an excellent form of exercise? Yup! Low impact, bending, stretching, and core involvement are all benefits of gardening. It enhances your mood and the sun helps with Vitamin D (also getting attention in pain prevention).
Just make sure that you listen to your body and take breaks when needed. Get help where needed as well. Yes! It's frustrating!!!!! But do it anyway. My joints can no longer sustain the jarring that comes with digging, transplanting, or rota-tilling. I feel like a 90 lb. weakling asking my husband or son to do these "simple" tasks for me, but I've also realized that I can do more, not only in the yard but afterwards as well, if I just let them do it.
Another important part of preventing and alleviating pain is warming up, cooling down, and stretching, and not just with a workout. I've found that when I warm up, cool down and then stretch, even after gardening or a walking down the lane, I have less pain and greater mobility throughout that day and the next. I usually warm up and cool down with those segments of a walking DVD.
Now, when it comes to stretching, most people think about hamstrings and calve stretches. Those are important because you've used them, but what usually gets left out is the Hip Connection; stretch those hip flexors!
I've had both a physical therapist and a chiropractor teach me about stretching the hip flexors because they're usually the culprits behind most low back, spine, and hip pain and stiffness. A friend of mine recently shared a link advertising the Unlock Your Hip Flexors stretching DVD program. Since this is where most of my pain and stiffness occurs, and knowing about the Hip Connection, I checked it out and ordered it. LOVE IT !!!
Even though the program is basic easy moves, I was not even able to perform the entire stretching program the first week because these muscles were so tight. But I kept doing what I could daily and my hips really did "unlock". I was able to move, stretch, and actually get up out of a chair without pain and having my hips "lock" half way through the motion! I was even able to get out of bed the next morning without the pain and stiffness as well.
Visit www.unlockyourhipflexors.com and check it out. It came to around $30.00 with shipping and handling and it has been one of the best additions to my daily routine to prevent and alleviate pain and stiffness. I can tell that night and the next morning when I haven't been able to fit these stretches in during the day.
Have you tried it? Let us know. Do you have any stretches for the hips that work for you? Share them with us in the comment section!
Hope you have a great day!
To your Health!
Deanna
Friday, April 20, 2018
Friday's Recipe: A Favorite From The Whole 30
Hi Everyone!
Welcome to Friday and food!
Sorry I missed everyone yesterday. My migraine got the better of me on Wednesday so I had to pull out the big guns which made me sleep through yesterday.
Today's recipe is one of my favorites from The Whole 30: Roasted pork shoulder with butternut squash, kale and tomatoes, p 344.
Welcome to Friday and food!
Sorry I missed everyone yesterday. My migraine got the better of me on Wednesday so I had to pull out the big guns which made me sleep through yesterday.
Today's recipe is one of my favorites from The Whole 30: Roasted pork shoulder with butternut squash, kale and tomatoes, p 344.
Serves 2 (with leftovers)
Prep Time: 10 minutes
Cook Time: 3 hours
Total Time: 3 hours 10 minutes
Ingredients:
2 teaspoons paprika
1 teaspoon chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon salt
1/2 teaspoon black pepper
1/2 lime, juiced
1 1/2 pounds pork shoulder (boneless)
1 butternut squash, 1-inch diced
1 bunch kale, stems removed, leaves chopped
1 cup diced tomatoes
Directions:
PREHEAT oven to 300 degrees F
Mix the paprika, chili powder, garlic powder, onion powder, salt, and pepper in a small bowl. Add the lime juice and stir. Place the pork in a Dutch oven or deep roasting pan and coat all sides of the pork with the spice mixture. Add 1 cup of water and cover tightly with a lid or aluminum foil. Cook in the oven, turning, the pork shoulder in the pan every 45 minutes.
After 2 hours and 15 minutes, add the butternut squash and 1/2 cup of water to the Dutch oven or pan. Cook for 30 more minutes, then add the kale and tomatoes. Place back in the oven for 15 minutes more.
Remove the pan from the oven and leave covered until you are ready to serve. With tongs or a slotted spoon, arrange the vegetables on plates, then break the pork apart into generous chunks and place over the vegetables. Spoon the braising liquid from the pan over the pork.
Enjoy!
I've used spinach, fresh and frozen, in place of kale when I didn't have kale. They were both just as good.
Have a great weekend and I'll see you on Monday.
To your Health!
Deanna
Wednesday, April 18, 2018
Natural Remedies for Inflammation: Cherries
Hi Everyone!
In my quest to find alternative treatments for pain and inflammation I often look for information related to nutrition and the healing properties of foods. Quite frankly, I'd rather eat my medicine than swallow it in pill form or have to take it in any form requiring a needle. Yes, I am a registered nurse, but that doesn't mean that I like to be on the receiving end of a needle. I don't really enjoy administering injections either. That's why I'm always excited to find information from reliable sources regarding the medicinal properties occurring naturally in our foods. For example: Cherries.
https://articles.mercola.com/sites/articles/archive/2014/08/02/health-benefits-cherries.aspx
In my quest to find alternative treatments for pain and inflammation I often look for information related to nutrition and the healing properties of foods. Quite frankly, I'd rather eat my medicine than swallow it in pill form or have to take it in any form requiring a needle. Yes, I am a registered nurse, but that doesn't mean that I like to be on the receiving end of a needle. I don't really enjoy administering injections either. That's why I'm always excited to find information from reliable sources regarding the medicinal properties occurring naturally in our foods. For example: Cherries.
Both sweet and sour cherries have received recognition for relief of pain and inflammation; however, sour, or tart, cherries have begun to receive more attention. An OHSU study in 2010 concluded that tart cherries/juice, such as Montmorency cherries, reduces muscle pain and inflammation, and may even be safer than over-the-counter medications. There are other types of sour cherries, but Montmorency is the type most commonly produced in America.
While this is great news, unless you don't like or are allergic to cherries, unfortunately cherry season is a short season. Fresh is usually best, but Dr. Mercola suggests to freeze them and they should keep up to one year. Freezing preserves foods without having to add sugar, salt, or other preserving agents. (One of my favorite desserts is a small bowl of half-thawed cherries sprinkled with cinnamon. I recently shared this with a friend and now she's hooked too.)
An article in Arthritis Today Magazine reports that even though "most studies are small and the findings preliminary, evidence of the benefits of cherries is growing." The article also reports that information is too preliminary to truly recommend a specific daily dose of cherries in any form, but suggests, as a guide line, a handful or cherries or a glass of cherry juice, especially a tart varietal, on a daily basis might be beneficial.
Check out our selection of cherry supplements now at https://www.ProperHealthSolutions.com
Thanks and enjoy! Let us know if you've tried cherries and how it worked.
To your Health!
Deanna
For more information check out the following articles and/or search "tart cherries and inflammation":
https://news.ohsu.edu/2010/07/07/tart-cherry-juice-reduces-muscle-pain-and-inflammation
http://blog.arthritis.org/living-with-arthritis/arthritis-diet-cherries/ Arthritis Foundation
Bottom Line's Secret Food Cures & Doctor-Approved Folk Remedies; Joan Wilen and Lydia Wilen
Tuesday, April 17, 2018
Exercise Tips
Hi Everyone!
As promised, Exercise Tips.
Exercising with inflammatory issues is challenging. No doubt about it. Just remember:
1. Start slowly
2. Keep it low impact
3. Warm Up, Cool Down, and Stretch
4. Stay hydrated
5. Use a low dose anti-inflammatory at least 30 minutes prior (consult your physician)
6. Listen to your body. Decrease range of motion or stop when necessary.
7. Give yourself a day or two in between workouts to rest and gauge inflammatory response
8. Be grateful for what you can still do
9. Be clear and realistic about your goals/reasons for working out
Now, if you're anything like me, or what I was physically able to do when pain and inflammation were not constant companions, then you can understand how frustrating and humiliating a sedate 20 minute low impact walking video can be especially when you're used to pushing the limits until you were dripping in sweat, every muscle was exhausted, and the pain felt good.
Believe me, I've tried to recapture those glory days. It's even felt great while I was working out, but several hours to several days later the pain, stiffness, and inflammation weren't so great. It would take several days to recover and then I didn't want to workout just to be in pain once more. After about six months of exercising sporadically, I finally accepted my new normal and set realistic goals. Once I did that, working out actually became fun again. I started doing what I was able to do rather than what I wanted to do.
I started out with a 5 minute warm up, 20 min cardio, and 5 minute cool down followed by stretching 3 to 4 times a week. At first making it through one workout session was exhausting, but after two to three weeks, I had more energy and stamina, and I was able to a utilize a fuller more powerful range of muscles in motion.
Do you have a tip? Let us know.
Keep on moving.
To your Health!
Deanna
As promised, Exercise Tips.
Exercising with inflammatory issues is challenging. No doubt about it. Just remember:
1. Start slowly
2. Keep it low impact
3. Warm Up, Cool Down, and Stretch
4. Stay hydrated
5. Use a low dose anti-inflammatory at least 30 minutes prior (consult your physician)
6. Listen to your body. Decrease range of motion or stop when necessary.
7. Give yourself a day or two in between workouts to rest and gauge inflammatory response
8. Be grateful for what you can still do
9. Be clear and realistic about your goals/reasons for working out
" In My Experience"
Now, if you're anything like me, or what I was physically able to do when pain and inflammation were not constant companions, then you can understand how frustrating and humiliating a sedate 20 minute low impact walking video can be especially when you're used to pushing the limits until you were dripping in sweat, every muscle was exhausted, and the pain felt good.
Believe me, I've tried to recapture those glory days. It's even felt great while I was working out, but several hours to several days later the pain, stiffness, and inflammation weren't so great. It would take several days to recover and then I didn't want to workout just to be in pain once more. After about six months of exercising sporadically, I finally accepted my new normal and set realistic goals. Once I did that, working out actually became fun again. I started doing what I was able to do rather than what I wanted to do.
I started out with a 5 minute warm up, 20 min cardio, and 5 minute cool down followed by stretching 3 to 4 times a week. At first making it through one workout session was exhausting, but after two to three weeks, I had more energy and stamina, and I was able to a utilize a fuller more powerful range of muscles in motion.
Do you have a tip? Let us know.
Keep on moving.
To your Health!
Deanna
Monday, April 16, 2018
Whole 30 overview and update. New: "In My Experience"
Hi Everyone!
Hope you had a great weekend.
This time I successfully made it through the weekend and the Whole 30. All it took was planning and determination. I successfully avoided the quiche and cinnamon rolls by eating before I prepared breakfast for everyone else and by a glass of sparkling apple cider while everyone else was munching on cinnamon rolls.
One of our readers asked to have the Whole 30 nutrition program explained in more detail so I'm providing a brief synopsis. For more information you can visit Whole30.com or purchase one of the books by Dallas and Melissa Hartwig.
The Whole 30 is a nutrition program designed to decrease systemic inflammation by removing foods from your diet, for 30 days, that are known to create inflammation. The 30 days are necessary to break old habits, build new ones, allow the body to withdrawal and heal, and break the chain of inflammation. 30 days is the minimum and the Hartwigs recommend a longer basic program if you have chronic pain, autoimmune disorders or any of the other issues they list. At the end of the 30 days, they provide guidelines for reintroducing foods into your diet in a way that will allow you to track any reactions you might have to that food/group.
The basic program is this: Remove from your diet, for at least 30 days - longer if needed, any sugar, sugar substitutes, including Stevia, sweeteners, dairy, grains, legumes, starchy vegetables, processed meats and meats or products cured or preserved with sugar. For a complete listing and explanation of Whole 30 approved and non-approved foods, please go to the website listed above and/or buy their books. This is not meant to be a full and complete description. It's an overview.
So basically, stated in the positive, the diet allows lean, preferably organic and grass fed, meats and poultry, and responsibly caught wild fish and seafood; fruits - if canned, frozen or dried, no sugars, sweeteners or preservatives; and vegetables - same as for fruit and excluding starchy vegetables. For a complete listing of Whole 30 approved foods see their website and/or buy their books.
Stop by Friday's post for and I'll share some of my favorite recipes from the Whole 30 Cookbook!
More questions? Drop them in a comment and I'll answer them throughout the week.
Are you thinking about starting a nutrition program? Let us know. We'll be one of your cheerleaders.
Do you have, or would you like more, information on anti-inflammatory diets: Share in the comments.
Hope you have a great day.
To your Health!
Deanna and Ray
Hope you had a great weekend.
This time I successfully made it through the weekend and the Whole 30. All it took was planning and determination. I successfully avoided the quiche and cinnamon rolls by eating before I prepared breakfast for everyone else and by a glass of sparkling apple cider while everyone else was munching on cinnamon rolls.
One of our readers asked to have the Whole 30 nutrition program explained in more detail so I'm providing a brief synopsis. For more information you can visit Whole30.com or purchase one of the books by Dallas and Melissa Hartwig.
The Whole 30 is a nutrition program designed to decrease systemic inflammation by removing foods from your diet, for 30 days, that are known to create inflammation. The 30 days are necessary to break old habits, build new ones, allow the body to withdrawal and heal, and break the chain of inflammation. 30 days is the minimum and the Hartwigs recommend a longer basic program if you have chronic pain, autoimmune disorders or any of the other issues they list. At the end of the 30 days, they provide guidelines for reintroducing foods into your diet in a way that will allow you to track any reactions you might have to that food/group.
The basic program is this: Remove from your diet, for at least 30 days - longer if needed, any sugar, sugar substitutes, including Stevia, sweeteners, dairy, grains, legumes, starchy vegetables, processed meats and meats or products cured or preserved with sugar. For a complete listing and explanation of Whole 30 approved and non-approved foods, please go to the website listed above and/or buy their books. This is not meant to be a full and complete description. It's an overview.
So basically, stated in the positive, the diet allows lean, preferably organic and grass fed, meats and poultry, and responsibly caught wild fish and seafood; fruits - if canned, frozen or dried, no sugars, sweeteners or preservatives; and vegetables - same as for fruit and excluding starchy vegetables. For a complete listing of Whole 30 approved foods see their website and/or buy their books.
"In My Experience..."
I have found that I feel much better and have less pain, inflammation, and swelling in my joints when I adhere to this program. It hasn't been a " cure all"; however, I've only ever gone 30 days at one time. At the end of that 30 days not only my physical energy had increased, but my mental energy and cognition had improved as well. I still had more pain and inflammation than I wanted to tolerate so I continued to research anti-inflammatory diets. I discovered several that recommended removing eggs and nuts from your diet as well. I can't tell you how distraught I was to even think about removing these two items from my diet but the pain and stiff joints helped me to make the decision. I found that I am sensitive to those to foods as well as all of the food groups the Whole 30 recommends to stay away from.Stop by Friday's post for and I'll share some of my favorite recipes from the Whole 30 Cookbook!
More questions? Drop them in a comment and I'll answer them throughout the week.
Are you thinking about starting a nutrition program? Let us know. We'll be one of your cheerleaders.
Do you have, or would you like more, information on anti-inflammatory diets: Share in the comments.
Hope you have a great day.
To your Health!
Deanna and Ray
Friday, April 13, 2018
Recipes: Hot Cereal Alternative -- Apple Cauliflower Porridge (Really, it's good!)
Hi Everyone!
It's Friday so that means food!
But first, my Whole 30 update. I have made it through the week thus far and that feels great!
One of the foods that I miss most when completing a Whole 30 program is oatmeal, good old fashioned oatmeal, with cinnamon and raisins. Because the Whole 30 program is grain free, oatmeal is simply not on the menu. That's why I was excited to find another recipe in The Essential AIP Cookbook by Louise and Jeremy Hendon, Apple Cauliflower Porridge, p 21.
I have made this recipe several times now, and I really enjoy the creamy texture and warm feeling in my tummy. The texture is similar to Cream of Wheat and can be "doctored" with any favorite additions that you'd normally put in any hot cereal.
I recommend making this recipe, or any recipe, as directed the first time. That way you get a feel for the basic intended flavors and textures. Once you have the basics, it's easier to make it to your own taste next time.
Basic Recipe: Apple Cauliflower Porridge
Prep Time: 10 min
Cook Time: 0 min
Total Time: 10 min
Yield: 2 servings
Serving Size: 1 bowl
*Make sure to buy coconut milk without thickeners like guar gum.
Ingredients:
1 apple, peeled and chopped into large chunks
1/2 cauliflower (approx. 10 oz or 280 g) broken into florets and softened in microwave or steamed
Dash of cinnamon
1/2 cup (120 ml) coconut milk or water
Instructions:
1. Steam the cauliflower florets (or microwave it with some water in a bowl) to soften it.
2. Place the apple, cauliflower, cinnamon, and coconut milk/water into a blender.
3. Blend well and serve.
I'm not a big fan of coconut, so I use unsweetened almond milk without thickeners instead. I've also made this recipe substituting pears for apples, which I've found I like better. This morning I tried apple with raisins. Yum! Then I really started to brainstorm. Things to try: nuts, dates - especially if you want a sweeter flavor, dried unsweetened apricots or other unsweetened fruits - even prunes. Try different spices - ginger, nutmeg, cardamom....Let us know what your favorite combination is.
Oh! One more thing, I just add everything to a sauce pan and cook/steam until the cauliflower is tender. I don't peel the apples either. You can't tell once it's blended. Enjoy!
Hope you have a great weekend.
Next week: I'll start off with exercise tips because I didn't get to it this week. Whole 30 update and grab and go ideas. More recipes. More on Folk and Homeopathic remedies for inflammation.
To your Health!
Deanna
It's Friday so that means food!
But first, my Whole 30 update. I have made it through the week thus far and that feels great!
One of the foods that I miss most when completing a Whole 30 program is oatmeal, good old fashioned oatmeal, with cinnamon and raisins. Because the Whole 30 program is grain free, oatmeal is simply not on the menu. That's why I was excited to find another recipe in The Essential AIP Cookbook by Louise and Jeremy Hendon, Apple Cauliflower Porridge, p 21.
I recommend making this recipe, or any recipe, as directed the first time. That way you get a feel for the basic intended flavors and textures. Once you have the basics, it's easier to make it to your own taste next time.
Basic Recipe: Apple Cauliflower Porridge
Prep Time: 10 min
Cook Time: 0 min
Total Time: 10 min
Yield: 2 servings
Serving Size: 1 bowl
*Make sure to buy coconut milk without thickeners like guar gum.
Ingredients:
1 apple, peeled and chopped into large chunks
1/2 cauliflower (approx. 10 oz or 280 g) broken into florets and softened in microwave or steamed
Dash of cinnamon
1/2 cup (120 ml) coconut milk or water
Instructions:
1. Steam the cauliflower florets (or microwave it with some water in a bowl) to soften it.
2. Place the apple, cauliflower, cinnamon, and coconut milk/water into a blender.
3. Blend well and serve.
I'm not a big fan of coconut, so I use unsweetened almond milk without thickeners instead. I've also made this recipe substituting pears for apples, which I've found I like better. This morning I tried apple with raisins. Yum! Then I really started to brainstorm. Things to try: nuts, dates - especially if you want a sweeter flavor, dried unsweetened apricots or other unsweetened fruits - even prunes. Try different spices - ginger, nutmeg, cardamom....Let us know what your favorite combination is.
Oh! One more thing, I just add everything to a sauce pan and cook/steam until the cauliflower is tender. I don't peel the apples either. You can't tell once it's blended. Enjoy!
Hope you have a great weekend.
Next week: I'll start off with exercise tips because I didn't get to it this week. Whole 30 update and grab and go ideas. More recipes. More on Folk and Homeopathic remedies for inflammation.
To your Health!
Deanna
Thursday, April 12, 2018
Arnica
Hi Everyone!
As promised, today's information is on Arnica, a flowering plant that grows in temperate climates.
As promised, today's information is on Arnica, a flowering plant that grows in temperate climates.
Arnica flowers have been used for hundreds of years in homeopathic medicines to treat pain, fever, swelling, poor circulation, muscle aches and more due to the analgesic and antibacterial properties. Their oil is also used in perfumes, cosmetics, hair products and as an additive in certain food products.
Because Arnica is considered poisonous, DIY homeopaths are cautioned to prepare remedies and medications only under the supervision of an experienced homeopathic provider. The amounts of Arnica found in available OTC preparations are extremely dilute. Even so, these products should only be used as directed on the product labels or by your health care provider, and should not be applied to broken skin.
Always alert your health care provider and your pharmacist when you are using this and/or any other homeopathic or OTC medication. Their computer systems are generally equipped with programs to flag any interactions and/or side effects you should be aware of. Though not all homeopathic agents may be in their systems, the only way they can do additional research is if you/we do our part and inform them.
Reports vary widely as to Arnica's effectiveness; however, just as with any medication, what works for one person doesn't always work for the next. I have had great success in treating arthritis pain and inflammation with Arnica products. I also use it topically along my neck and jaw line to relieve pain and soreness from TMJ. I especially like the line of Arnica products created by Boiron and have come to rely on trust their ability to relieve arthritis and other pains.
I especially love the Arnicare Arthritis tablet!
You can find these and other products and brands on our website at www.ProperHealthSolutions.com.
Click on the "Shop by Diagnosis/Symptoms" category and go to "Pain/Inflammation".
Let us know what works for you, and if it's not on our list, we'll do our best to make it available.
Do you have a success story using Arnica? Let us know.
The above information is general information. For more information on Arnica you can visit the following sites as well as type in "Arnica" and hit search:
https://www.webmd.com
https://www.drugs.com
https://www.drweil.com
https://www.healthline.com
https://articles.mercola.com
Hope your day is great and relatively pain free.
To your Health!
Deanna
Wednesday, April 11, 2018
Pain: Head Aches. Bonus: The Universal Pain Assessment Tool
Hi Everyone!
Thank you so much for your understanding and support yesterday. I'm much better, but I can feel the migraine crouching and lingering.
If you can't read this, just search for "Universal Pain Assessment Tool" and many images pop up. I like this one the best because it uses the most descriptors.
So let's talk migraine, cluster and tension head aches. (Information is taken from Medical-Surgical Nursing textbook 6th edition by Ignatavicius and Workman, and Modern Essentials 9th edition from Aroma Tools).
1. Migraine - chronic, episodic, multiple sub-types, lasting longer than 4 hours with varying triggers.
a. with aura - visual changes
b. without aura - most common
c. atypical - less common and includes menstrual and cluster headaches
Description: unilateral (one sided), frontotemporal (front of head, temples). Pain is usually
throbbing and often worse behind one eye or ear. Often it is accompanied by scalp sensitivity,
anorexia (inability to eat), photophobia (light sensitivity), phonophobia (sound sensitivity),
and nausea with or without vomiting. Most people tend to have the same symptoms each time
they experience a migraine. May occur with tension headaches.
2. Cluster Headache - unilateral (one sided), brief - less than 4 hours, intense pain. No known cause or triggers.
3. Tension Headache - most common - chronic, longer than 4 hours, caused by stress or tension.
Description: bilateral (both sides), neck and shoulders - muscle tenderness, pain - base of skull and forehead. May present with aura, light and sound sensitivity, nausea and vomiting
as well. Migraines may occur with a tension headache.
Triptans, such as Imitrex, are often prescribed for migraines. They only work on 25% of mine depending upon the trigger(s). I have found that the combination of NSAIDs and caffeine works well for all of my migraines. I also make sure that I'm hydrated, have eaten recently - ruling out low blood sugar, and I also keep a neck wrap and eye pillow in the freezer. Infusing and/or topical application of essential oils works very well too. I love doTERRA Past Tense. That alone has stopped many headaches for myself and many others.
Interestingly enough, the Med-Surg textbook lists peppermint oil, massage and acupuncture/acupressure in their list of "complementary and alternative therapies". Modern Essentials lists these oils as primary recommendations for migraine and tension headaches: Headache Relief Bled (aka Tension Relief, Past Tense), peppermint, Soothing Blend (aka Deep Blue). Basil is also listed as a primary for migraines. I was out of Past Tense Blend from doTERRA, so I was infusing basil, peppermint and spikenard. It helped as long as I remained lying down.
When treating pain, any pain, remember to "start low and go slow". In other words, when you hit a 3-4 out of 10 on the pain scale for longer than 20 minutes it's time to think of treating the pain by using water, food, caffeine, heat/cold, essential oils, and/or the lowest dose of OTC medications. Wait an hour, reassess the pain, if it isn't gone or going away, then repeat or continue the above using OTC medications per instructions on the box or as directed by your health care provider. If this doesn't provide relief within an hour, i.e. pain is decreasing or gone, then use OTC or prescription medications as directed by your health care provider. Don't get out a sledge hammer to kill an ant so to speak. Of course there are times and reasons to use prescriptions and higher doses of OTC medications right away. These vary depending upon the individual situation as well as the treatment plan created by you and your health care provider.
Hope you have a wonderful and pain free day, or at least tolerable.
Thank you so much for your understanding and support yesterday. I'm much better, but I can feel the migraine crouching and lingering.
BONUS!!!
Oh! My aching head!
So let's talk migraine, cluster and tension head aches. (Information is taken from Medical-Surgical Nursing textbook 6th edition by Ignatavicius and Workman, and Modern Essentials 9th edition from Aroma Tools).
1. Migraine - chronic, episodic, multiple sub-types, lasting longer than 4 hours with varying triggers.
a. with aura - visual changes
b. without aura - most common
c. atypical - less common and includes menstrual and cluster headaches
Description: unilateral (one sided), frontotemporal (front of head, temples). Pain is usually
throbbing and often worse behind one eye or ear. Often it is accompanied by scalp sensitivity,
anorexia (inability to eat), photophobia (light sensitivity), phonophobia (sound sensitivity),
and nausea with or without vomiting. Most people tend to have the same symptoms each time
they experience a migraine. May occur with tension headaches.
2. Cluster Headache - unilateral (one sided), brief - less than 4 hours, intense pain. No known cause or triggers.
3. Tension Headache - most common - chronic, longer than 4 hours, caused by stress or tension.
Description: bilateral (both sides), neck and shoulders - muscle tenderness, pain - base of skull and forehead. May present with aura, light and sound sensitivity, nausea and vomiting
as well. Migraines may occur with a tension headache.
Triptans, such as Imitrex, are often prescribed for migraines. They only work on 25% of mine depending upon the trigger(s). I have found that the combination of NSAIDs and caffeine works well for all of my migraines. I also make sure that I'm hydrated, have eaten recently - ruling out low blood sugar, and I also keep a neck wrap and eye pillow in the freezer. Infusing and/or topical application of essential oils works very well too. I love doTERRA Past Tense. That alone has stopped many headaches for myself and many others.
Interestingly enough, the Med-Surg textbook lists peppermint oil, massage and acupuncture/acupressure in their list of "complementary and alternative therapies". Modern Essentials lists these oils as primary recommendations for migraine and tension headaches: Headache Relief Bled (aka Tension Relief, Past Tense), peppermint, Soothing Blend (aka Deep Blue). Basil is also listed as a primary for migraines. I was out of Past Tense Blend from doTERRA, so I was infusing basil, peppermint and spikenard. It helped as long as I remained lying down.
When treating pain, any pain, remember to "start low and go slow". In other words, when you hit a 3-4 out of 10 on the pain scale for longer than 20 minutes it's time to think of treating the pain by using water, food, caffeine, heat/cold, essential oils, and/or the lowest dose of OTC medications. Wait an hour, reassess the pain, if it isn't gone or going away, then repeat or continue the above using OTC medications per instructions on the box or as directed by your health care provider. If this doesn't provide relief within an hour, i.e. pain is decreasing or gone, then use OTC or prescription medications as directed by your health care provider. Don't get out a sledge hammer to kill an ant so to speak. Of course there are times and reasons to use prescriptions and higher doses of OTC medications right away. These vary depending upon the individual situation as well as the treatment plan created by you and your health care provider.
Hope you have a wonderful and pain free day, or at least tolerable.
Tomorrow: Arnica
To your Health!
Tuesday, April 10, 2018
Short and sweet
Hi Everyone!
I'm keeping it short and sweet today due to a tenacious migraine. Woke up with it and have taken my medications per physician instructions, but it's not working. Even infusing essential oils hasn't worked. I was hoping that, as the day wore on, it would go away. Nope. I'm crying, "uncle".
If you have migraines or know of someone who does, let us know what works to help alleviate and cope with / endure the symptoms. I'll share mine tomorrow.
To your Health!
Deanna
I'm keeping it short and sweet today due to a tenacious migraine. Woke up with it and have taken my medications per physician instructions, but it's not working. Even infusing essential oils hasn't worked. I was hoping that, as the day wore on, it would go away. Nope. I'm crying, "uncle".
If you have migraines or know of someone who does, let us know what works to help alleviate and cope with / endure the symptoms. I'll share mine tomorrow.
To your Health!
Deanna
Monday, April 9, 2018
Monday Morning Quarterbacking
Hi Everyone!
I have to announce that I need to restart the Whole 30 today. I was called in last minute to help some friends and I didn't bring my own lunch. There wasn't a Whole 30 option available, so rather than go hungry and invite low blood sugar, I chose to partake of what was offered. Was I being "bad"? No. Do I need to restart the Whole 30? Yes. Plain and simple as that. How are you doing with your nutrition commitment? Let us know.
Looking back, if I would have brought my own lunch, I wouldn't be starting over today. This just reinforces the need to have several "grab and go" lunches prepared and stocked either in the fridge or the freezer. I'll work on a freezer grab and go that would thaw, be edible, and not require heating. If you have any ideas, please share them in the comment section.
Just remember, "If at first you don't succeed, try, try again." While I didn't complete the goal of an entire 30 days, I did complete 6 days. That's 1/5 of the goal. I felt great and even lost some weight. I enjoyed my meal with my friends and didn't obsess about having to restart my commitment, or about having to own up to you today. I just considered this practice in learning to accept the situation, enjoy the moment, and go forward.
Did anyone try the Turmeric Veggies? Let us know.
Ray and I are working on the pics, but it seems that the phone and computer are not talking, or at least not nicely, with each other.
I have to announce that I need to restart the Whole 30 today. I was called in last minute to help some friends and I didn't bring my own lunch. There wasn't a Whole 30 option available, so rather than go hungry and invite low blood sugar, I chose to partake of what was offered. Was I being "bad"? No. Do I need to restart the Whole 30? Yes. Plain and simple as that. How are you doing with your nutrition commitment? Let us know.
Looking back, if I would have brought my own lunch, I wouldn't be starting over today. This just reinforces the need to have several "grab and go" lunches prepared and stocked either in the fridge or the freezer. I'll work on a freezer grab and go that would thaw, be edible, and not require heating. If you have any ideas, please share them in the comment section.
Just remember, "If at first you don't succeed, try, try again." While I didn't complete the goal of an entire 30 days, I did complete 6 days. That's 1/5 of the goal. I felt great and even lost some weight. I enjoyed my meal with my friends and didn't obsess about having to restart my commitment, or about having to own up to you today. I just considered this practice in learning to accept the situation, enjoy the moment, and go forward.
Did anyone try the Turmeric Veggies? Let us know.
Ray and I are working on the pics, but it seems that the phone and computer are not talking, or at least not nicely, with each other.
15% off ends Sunday at midnight!!!
Hope you had a great weekend.
To your Health!
Deanna
Friday, April 6, 2018
Recipes: Turmeric: AIP Turmeric Veggie "Curry"
Hi Everyone!
It's Friday!
Today's recipe is for Turmeric Veggie "Curry" taken from The Essential AIP Cookbook written by Louise and Jeremy Hendon, p. 129.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 2 servings
Serving Size: 1 large bowl
Ingredients:
2 cups (480 ml) broth (or water)
2 small sweet potatoes (approx. 8 oz), peeled and diced
1/2 small cauliflower (approx. 8 oz), broken into very small florets
1 zucchini, diced
1 Tablespoon (3 g) turmeric
1/2 Tablespoon (5 g) garlic powder
1/2 Tablespoon (3.5 g) onion powder
1/4 cup (15 g) cilantro, finely chopped
Salt to taste
1 Tablespoon (9 g) arrowroot powder (optional) for thickening curry
Instructions:
1. Place the broth in a saucepan and start boiling with the lid on. Add the turmeric, garlic powder, onion powder, and salt to taste and replace the lid.
2. Meanwhile, peel and then dice the sweet potatoes into very small chunks (1/5 inch cubes). Place sweet potato cubes into saucepan and replace the lid.
3. Break the cauliflower into small florets and place into saucepan and replace the lid.
4. Dice the zucchini and place into saucepan and replace the lid.
5. Boil for 10 more minutes.
6. Add in the cilantro, mix well, and serve.
7. OPTIONAL - tho thicken the soup, remove the vegetables and keep the soup simmering on the stove. Ina small bowl, mix 1 Tablespoon (9 g) of arrowroot powder with 2 Tablespoons (30 ml) cold water. Pour the mixture into the soup and stir for 1 minute until it thickens. Pour the thick soup over the vegetables.
This is an extremely versatile recipe as you can add meat to it if you like, or pour it over riced cauliflower or zucchini spaghetti as suggested in The Essential AIP Cookbook. There's also a recipe for Cauliflower Naan Bread. I haven't tried that yet. If anyone has, let us know.
Enjoy and have a great weekend!
Coming Next Week: Whole 30 progress, Arnica, Exercise tips and more. See ya Monday.
To your Health!
Deanna
It's Friday!
Today's recipe is for Turmeric Veggie "Curry" taken from The Essential AIP Cookbook written by Louise and Jeremy Hendon, p. 129.
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 2 servings
Serving Size: 1 large bowl
Ingredients:
2 cups (480 ml) broth (or water)
2 small sweet potatoes (approx. 8 oz), peeled and diced
1/2 small cauliflower (approx. 8 oz), broken into very small florets
1 zucchini, diced
1 Tablespoon (3 g) turmeric
1/2 Tablespoon (5 g) garlic powder
1/2 Tablespoon (3.5 g) onion powder
1/4 cup (15 g) cilantro, finely chopped
Salt to taste
1 Tablespoon (9 g) arrowroot powder (optional) for thickening curry
Instructions:
1. Place the broth in a saucepan and start boiling with the lid on. Add the turmeric, garlic powder, onion powder, and salt to taste and replace the lid.
2. Meanwhile, peel and then dice the sweet potatoes into very small chunks (1/5 inch cubes). Place sweet potato cubes into saucepan and replace the lid.
3. Break the cauliflower into small florets and place into saucepan and replace the lid.
4. Dice the zucchini and place into saucepan and replace the lid.
5. Boil for 10 more minutes.
6. Add in the cilantro, mix well, and serve.
7. OPTIONAL - tho thicken the soup, remove the vegetables and keep the soup simmering on the stove. Ina small bowl, mix 1 Tablespoon (9 g) of arrowroot powder with 2 Tablespoons (30 ml) cold water. Pour the mixture into the soup and stir for 1 minute until it thickens. Pour the thick soup over the vegetables.
This is an extremely versatile recipe as you can add meat to it if you like, or pour it over riced cauliflower or zucchini spaghetti as suggested in The Essential AIP Cookbook. There's also a recipe for Cauliflower Naan Bread. I haven't tried that yet. If anyone has, let us know.
Enjoy and have a great weekend!
Coming Next Week: Whole 30 progress, Arnica, Exercise tips and more. See ya Monday.
To your Health!
Deanna
Thursday, April 5, 2018
Nutrition Check In....
Hi Everyone!
Once again thanks to all who are supportive and encouraging. 3 1/2 days down; 26 1/2 to go.
Have you made a nutrition and/or exercise commitment? Good for you! Need a little more time to research and decide, or the timing's not right? That's okay too. Who says it has to be all or nothing? Try: one day on, one day off. Three days on, two days off. Five days on, two days off. Start small and build up. It took me a little over a year before I was able to complete my first full 30 days of the Whole 30. While I didn't experience the inflammation relief, weight loss and other benefits to the fullest; I absolutely began to feel better and to make better choices. I have incorporated it into my lifestyle to the point that now, attempting to complete my second 30 day regime, it's hardly a struggle to make and maintain those choices. In other words, it doesn't feel like work!!!
Of course I think about cake and chocolate, well not so much cake as FROSTING!!!!!!! But I've trained myself not to associate the terms "good" and "bad" with the foods. Rather, I associate it with the choices.
Sorry, no luck with the pics yet. Recipes tomorrow with or without pics! Have any of you tried Turmeric? What did you use it in?
Do you have a success story using Turmeric for relief of inflammation? We'd like to hear from you.
To your health!
Once again thanks to all who are supportive and encouraging. 3 1/2 days down; 26 1/2 to go.
Have you made a nutrition and/or exercise commitment? Good for you! Need a little more time to research and decide, or the timing's not right? That's okay too. Who says it has to be all or nothing? Try: one day on, one day off. Three days on, two days off. Five days on, two days off. Start small and build up. It took me a little over a year before I was able to complete my first full 30 days of the Whole 30. While I didn't experience the inflammation relief, weight loss and other benefits to the fullest; I absolutely began to feel better and to make better choices. I have incorporated it into my lifestyle to the point that now, attempting to complete my second 30 day regime, it's hardly a struggle to make and maintain those choices. In other words, it doesn't feel like work!!!
Of course I think about cake and chocolate, well not so much cake as FROSTING!!!!!!! But I've trained myself not to associate the terms "good" and "bad" with the foods. Rather, I associate it with the choices.
Sorry, no luck with the pics yet. Recipes tomorrow with or without pics! Have any of you tried Turmeric? What did you use it in?
Do you have a success story using Turmeric for relief of inflammation? We'd like to hear from you.
To your health!
Wednesday, April 4, 2018
Tasty Turmeric
Hi Everyone!
I have been adding zest to many of my favorite recipes by adding a pinch of Turmeric. Turmeric is reported to have powerful antioxidant as well as anti-inflammatory properties. It has a golden yellow color, a savory earthy flavor, and has been used for many years as a natural dye and food colorant. It can be found in many everyday foods from vita-gummies to mustard to tea and other beverages. It can be taken in pill, capsule, liquid and ground forms.
Here are just a few offered on www.ProperHealthSolutions.com:
When I googled "Turmeric", Webmd.com and www.Turmeric.com are the two websites that provided the most helpful information. If anyone has any other sites to share, let us know.
I have been adding zest to many of my favorite recipes by adding a pinch of Turmeric. Turmeric is reported to have powerful antioxidant as well as anti-inflammatory properties. It has a golden yellow color, a savory earthy flavor, and has been used for many years as a natural dye and food colorant. It can be found in many everyday foods from vita-gummies to mustard to tea and other beverages. It can be taken in pill, capsule, liquid and ground forms.
Here are just a few offered on www.ProperHealthSolutions.com:
When I googled "Turmeric", Webmd.com and www.Turmeric.com are the two websites that provided the most helpful information. If anyone has any other sites to share, let us know. 
Sorry, no pics yet. Ray hasn't been available. Hopefully tomorrow I'll have pics and recipes!
Thanks for visiting and I hope your day is great. To your health!!!
Tuesday, April 3, 2018
One down, Twenty-nine to go...
Hi Everyone!
Thank you so much for your support and encouragement.
Day one passed without too many cravings and desires to eat foods that aren't part of the Whole 30 nutritional program. It was especially difficult when I baked a ham for Ray. I love ham; bacon too! But since this ham was sugar cured, I opted for baked trout instead. I need to make an order for ham and bacon from US Wellness Meats, https://grasslandbeef.com. They have sugar free options on many foods that are compatible with most anti-inflammatory nutrition programs. There are other sources out there as well; however, I only have experience with US Wellness meats. Good service and great products.
Thank you so much for your support and encouragement.
Day one passed without too many cravings and desires to eat foods that aren't part of the Whole 30 nutritional program. It was especially difficult when I baked a ham for Ray. I love ham; bacon too! But since this ham was sugar cured, I opted for baked trout instead. I need to make an order for ham and bacon from US Wellness Meats, https://grasslandbeef.com. They have sugar free options on many foods that are compatible with most anti-inflammatory nutrition programs. There are other sources out there as well; however, I only have experience with US Wellness meats. Good service and great products.
(Did I mention that I chose not to have a piece of the delicious Paleo carrot cake with cream cheese frosting that I had made for Ray this weekend?) The frosting is not Paleo, but the cake is. I just discovered Bob's Red Mill, www.bobsredmill.com, Paleo Baking Flour Mix at our local store. I have recently discovered that my inflammation is better controlled when all grains are removed from my nutrition sources, and I was looking for grain-less baking flour options. It really worked well and tastes great. I am looking forward to experimenting more once this 30 day program is over and I begin the food reintroduction phase.
I am also intrigued by the products at Wellness Bakeries too; however, many of their product's ingredients include Stevia, and I have a food sensitivity to Stevia as well as other sugar substitutes. But the products look great so I'm giving them a shout out. www.wellnessbakeries.com.
Share your experiences with these as well as other providers. Our goal is to provide an information website that takes the agony out of searching and provides lists and testimonies to these providers.
Hope your day is great! To your health!!
Deanna
Monday, April 2, 2018
New Beginnings
NEW BEGINNINGS
Welcome to our Grand Re-opening!
We are so excited to begin this website, www.ProperHealthSolutions.com, anew!
We've weathered a few minor setbacks and, this time, we're here to stay!
First, we're happy to announce 10% off of all products through the 15th of the month!
Second, I am committed to a healthier stronger lifestyle so I am sharing that commitment with you.
I have several autoimmune issues, RA and Lupus, and have committed to a healthy treatment approach through diet and moderate exercise, as well as natural and organic vitamins, supplements, and homeopathic remedies. I will also be using prescriptions as needed, but only where prevention and homeopathic remedies have not provided an acceptable level of relief and/or decrease in symptoms.
I have committed to following the Whole 30 nutrition program for the next 30 days and will be sharing the experience with you. This program is designed by Dallas and Melissa Hartwig as a nutritional approach to healing the gastro-intestinal system, a.k.a. the gut, and decreasing systemic inflammation. Systemic inflammation exacerbates many conditions and diseases creating pain, stiffness, swelling, and other symptoms that impede the bodies normal inflammatory response and makes it difficult to lead a balanced life style. There are many other wonderful nutrition programs out there as well such as AIP (Auto-Immune Protocol), Paleo, and other anti-inflammatory diet and nutrition programs. I chose Whole 30 simply because it fits my needs at the moment, and I feel I can adhere to it best. Do check them all out and join me for 30 days. I welcome your tips and tricks, and the opportunity to share encouragement throughout the journey.
Third, Please share your comments, praise, suggestions, so that we can provide information and topics you want to hear/learn about and enhance your experience. We also welcome your constructive criticism; however, be nice about it. Everyone who places an order or comments during the month of April will be entered into a drawing for a chance to win 20% off of all products on their next order. No limit to entries. Each time you order and/or contribute, you will be entered. Drawing will take place on the first of May.
Last, my project between now and Wednesday, is to figure out how to get the pics off of the phone, onto the computer and then onto the Blog!!! Ray, my husband and co-owner, is the tech genius. He's shown me several times, but I keep forgetting, and he's not available right now. (I hope you're laughing with me.)
This month is all about inflammation so look forward to these articles as well as product reviews.
Thank you for visiting. To Your Health!!
Sincerely, Deanna and Ray Proper
P.S. Ray is one of those annoyingly healthy, I mean . . ., extremely blessed persons who rarely has even a headache so he has opted not to commit to a 30 day nutrition challenge. He hates to take any medications, even homeopathic or all natural, but occasionally, even he admits to needing help to provide relief. We will be sharing his favorites this month as well.
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