On Monday our older two babes were honored as Student of the Year award recipients for their grade levels (2nd and 4th). This award goes to students who represent the school as Responsible, Achieving, and Mindful (RAM is the school mascot)- throughout the year, both in and out of the classroom. . My initial reaction was that I was just so darn proud of them! I found myself saying (as most parents do), “Wow! We are so proud of you!” . And then I caught myself and recalled the wisdom from @drshefalitsabary, author of The Awakened Family and a revolutionary who focuses on changing messages to our children through conscious parenting. . She reminds us that our love and pride in our children is not conditional. There’s no award that they must achieve to be reminded of this and no plaque or certificate we can hang on the fridge that will ever increase or decrease our love, pride or acceptance of them. . “Wow I bet you’re so proud of yourself for showing up authentically at school, working hard, and being true to yourself! How does this make you feel to be recognized for your character?” . Just rephrasing our wording to focus on the action that led to the achievement and to reflect those actions back through their eyes can help them remain true to themselves, self-motivated, and engage their inner voice. . These are the responses that will foster self-motivated adults who show up authentically for themselves time and time again. . #functionalmedicine #knowbetterdobetter #drshafalitsabary
As many as 90% of those with hypothyroidism (low thyroid function) actually have a disease called Hashimoto’s, an autoimmune condition. Yet most of these patients have never even been tested for this disease by their doctor! . With Hashimoto’s your body is literally attacking your thyroid gland and destroying it. Believe me, you want to know this is happening! You need to address this disease and halt the destruction before it becomes permanent. . Another rarely investigated root cause of low thyroid function is iodine deficiency, however taking iodine with Hashimoto’s can exacerbate the condition, often making it worse. Zinc and selenium deficiencies also contribute to a root cause. So it’s worth diagnostic testing to know exactly what’s going on. . Those with Hashimoto’s on medications for hypothyroidism like levithytoxine or Synthroid (which is only synthetic T4– and by the way, the most commonly prescribed medication in the world!!) may actually need a medication that contains both T4 and T3, like Naturthroid or Armour since the entire thyroid gland is being destroyed and both hormones are lacking. . To adequately understand and treat thyroid conditions a full thyroid panel is necessary, not just TSH or T4 levels. . A full thyroid panel includes: TSH Total T3 Free T3 T3 Uptake Reverse T3 Total T4 Free T4 TPO Ab Thyroglobulin Ab Iodine levels Other micronutrients like zinc and selenium . Talk to your doctor about your concerns. YOU are in control of your health and have a right to be heard! . In our office we run full thyroid panels for our patients to address the health of this butterfly shaped gland in the neck that is so crucial to over all well-being. Even with “normal” TSH you may still experience symptoms of low thyroid, such as fatigue, lethargy, brain fog and weight gain, if not properly addressed. . #functionalmedicine #knowbetterdobetter #thyroidhealth
Heart burn= no fun! But I’ll bet you’ve never been taught exactly what’s going on... it’s not what you think. . Most who experience these upsets are on acid blocking proton pump inhibitors (PPI’s), like Prilosec, or take an antacid, like Tums. BUT you’re further complicating this issue. Because, most often, the cause of heartburn is actually too LITTLE stomach acid, called hypochlorhydria. NOT too much. Say what?!?! . Because you need an acidic stomach to help digest your food and mix it into the chyme that will make its way into your bowel for nutrient absorption, having too little stomach acid can be an alarming issue. This causes your food to sit and begin fermenting in the stomach, churning and churning but not moving down. The stomach acid, sitting on top of this bolus of food, splashes up into the sensitive esophagus, thus causing the sensation of heartburn. In addition, you are likely to experience other digestive issues as you are t breaking down or absorbing your nutrients properly, leading to a host of other health issues. . Taking a PPI, and lowering your stomach acid further, is reducing the amount of acid that splashes up your esophagus, yes, but it is simultaneously propagating the issue, causing you to rely on the medication with increasing urgency as they further reduce your stomach acid with each meal. . What you need to heal is to INCREASE your stomach acid by taking Betaine HCL with each meal. Betaine HCL is an all-natural supplement made from beets with numerous additional health benefits. This will allow your body to heal in the right direction. Tapering off of PPI’s can be extremely tricky and should be done slowly and with a doctor’s supervision. Melatonin and other natural supplements have been shown to help ease this transition. You can find Digestive Enzymes with Betaine HCL in our dispensary at https://us.fullscript.com/welcome/drpatane > (enter your email) > Favorites > Digestive Support
Let’s talk chocolate... 🥰 Cacao and cocoa may look the same but switching the o’s and a’s make them very different. Here’s the truth about your chocolate... 🥰 Raw cAcAO is made by cold-pressing un-roasted cacao beans. The process keeps the living enzymes and nutrients in the cacao and removes the fat (cacao butter). 🥰 COcOA looks the same as cacao, but it’s not. Cocoa powder is raw cacao that’s been roasted at high temperatures, destroying the molecular structure of the bean, & reducing the enzyme content and overall nutritional value. 🥰 Raw Cacao: * Lowers insulin resistance * Protects your nervous system: Cacao is high in resveratrol, a potent antioxidant, known for its ability to cross your blood-brain barrier to help protect your nervous system * Shields nerve cells from damage * Reduces your risk of cardiovascular disease * Reduces your risk of stroke * Reduces blood pressure * Reduces your risk of cardiovascular disease: The antioxidants found in cacao help to maintain healthy levels of Nitric Oxide (NO) in the body. Although NO has heart benefiting qualities, such as relaxing blood vessels and reducing blood pressure, it also produces toxins. The antioxidants in cacao neutralizes these toxins, protecting your heart and preventing against disease. * Guards against toxins: as a potent antioxidant, cacao can repair the damage caused by free radicals and may reduce the risk of certain cancers. In fact cacao contains far more antioxidants per 100g than acai, goji berries and blueberries. Antioxidants are responsible for 10% of the weight of raw cacao. * Boosts your mood: cacao can increase levels of certain neurotransmitters that promote a sense of well-being. And the same brain chemical that is released when we experience deep feelings of love – phenylethylamine – is found in chocolate. * It is rich in minerals: magnesium, iron, potassium, calcium, zinc, copper & manganese. 🥰 Research shows that dairy inhibits the absorption of antioxidants from raw cacao. So you’re better off avoiding milk chocolate and opting for dark chocolate, in order to reap all of the benefits. Fact! 🥰 P.S. My fav is Trader Joe’s Chocolate Lovers Chocolate Bar 85% cacao.
Every Sunday for the last 10 years in our house we’ve had “Waffle Sunday”. It technically became “Pancake Sunday” a few years back as the kids opted for pancakes instead, but somehow the original name stuck. . Sunday’s are typically a day we spend together as a family. It’s also the one day of the week I allow maple syrup to makes its way on to the kids breakfast plate. But it became our tradition. I’ve been gluten free much longer than our daughter so we’ve always used this recipe, and it’s always been a HUGE hit with the kids, their friends and our extended family. Even their cousins have now grown up eating these on the regular at their house too. . I’m sharing our Patane Family Pancake recipe. And it’s a keeper you’ll want to try! . Patane Pancakes (makes about 8 large gluten/dairy free, nutrient packed, pancakes): . -2 cups Pamela’s Baking Mix https://amzn.to/2JhQXc2 -4 eggs (a banana or 1/2 cup applesauce can replace this if egg-free) -3 tablespoons organic flax meal -2 scoops collagen powder https://amzn.to/2DRd99l -1/2 tablespoon cinnamon -1/2 tablespoon vanilla extract -1/4 cup coconut oil -1-1/4 cups water -Optional: Wild frozen blueberries, chopped walnuts, bananas, cacoa chips . Mix above ingredients well in a mixing bowl. Heat ghee or avocado oil in a Teflon-free frying pan over medium heat. Once hot, use a ladle to scoop pancake mix and pour into center of pan. Cook until bubbles begin to form in the middle and around the edges of the pancake (2-3 minutes). Flip and cook for another 1-2 minutes. Walla! Serve with grass fed butter, natural maple syrup or local honey. Top with fresh fruit if you choose. Or try it with almond butter and syrup like Ava. No matter how you eat them they’re awesome! . P.S. You can double the batch, make lots of these, and freeze them. It’s easy to pop one into the toaster to reheat in the morning for a quick and healthy breakfast the kids will love! . P.P.S. In our house we go through big bags of Pamela’s Baking Mix and purchase through Amazon Subscription every 4 months. We use it for cookies, flour substitute, muffins, banana bread, etc... . Let us know what you think 👇🏻 Will you be trying this recipe out?
If I could delegate this task to Alexa my life would be forever changed 😂 🙌🏻 . Until that day, I highly advise using a grounding morning routine that will set your day up for success. This is something that is done each and every day, consistently. Without it days may feel overwhelming and chaotic. Everyone’s grounding routine will look different, but it will typically include some mixture of the tedious daily tasks, prep work, and self-care. . This is my grounding morning routine: . 5:00am- Wake up (without kids🙌🏻). “Me” time. Turn on all lights in kitchen and living room. Start the essential oil diffuser (my personal favs are Thieves/On Guard with Cinnamon Bark, Sweet Orange with Lemon Verbena, or Smiles for Miles). Sit in the quiet and write in a gratitude journal on the App- Grateful: A Gratitide Journal. Do a yoga stretch (5-20 minutes) with the Peloton App (post on this to come), ending with a meditation from the Calm App Guided Mediation (10 minutes). . Modern momma here! For me, Apps save time and brain power. So yes, please— Sign me up for ‘simpler’ 🙌🏻 On a side note: I don’t use them at night. I much prefer reading real books in the evening over looking at a screen. It’s also better for your melatonin balance and a good nights sleep. . 5:45ish- Put on my bathrobe and slippers and make matcha tea. Listen to an educational webinar, podcast, book from Audible using earbuds to stay mobile, or put on a favorite show, like Ellen, while I take care of daily tasks to prep for the day: change laundry loads and fold and put away family laundry (Alexa, I need you!), make our bed, empty the dishwasher, pack lunches, prep dinner for tonight, make breakfast. . THEN... 7:00am- (after 2 hours of peace and quiet) wake up kids to eat and get ready for school/work. Have kids: feed pets, water plants/flowers on the porches (or sometimes I like this task), do breakfast dishes, get after school activity bags ready (Dance, Baseball, etc.). Usually we play loud dance music during this hour. Leave home at 8:00am feeling ready for the day. . Waking consistently at the same time will train your cortisol hormone to spike at the same time each day to wake you naturally.
Dr. Wayne Dyer~ I was preparing to speak at an ‘I Can Do It’ conference and I decided to bring an orange on stage with me as a prop for my lecture. I opened a conversation with a bright young fellow of about twelve who was sitting in the front row. . “If I were to squeeze this orange as hard as I could, what would come out?” I asked him. . He looked at me like I was a little crazy and said, “Juice, of course.” . “Do you think apple juice could come out of it?” . “No!” he laughed. . “What about grapefruit juice?” . “No!” . “What would come out of it?” . “Orange juice, of course.” . “Why? Why when you squeeze an orange does orange juice come out?” . He may have been getting a little exasperated with me at this point. . “Well, it’s an orange and that’s what’s inside.” . I nodded. . “Let’s assume that this orange isn’t an orange, but it’s you. And someone squeezes you, puts pressure on you, says something you don’t like, offends you. And out of you comes anger, hatred, bitterness, fear. Why? The answer, as our young friend has told us, is because that’s what’s inside.” . It’s one of the great lessons of life. What comes out when life squeezes you? When someone hurts or offends you? If anger, pain and fear come out of you, it’s because that’s what’s inside. It doesn’t matter who does the squeezing—your mother, your brother, your children, your boss, the government. If someone says something about you that you don’t like, what comes out of you is what’s inside. And what’s inside is up to you, it’s your choice. . When someone puts the pressure on you and out of you comes anything other than love, it’s because that’s what you’ve allowed to be inside. Once you take away all those negative things you don’t want in your life and replace them with love, you’ll find yourself living a highly functioning life. . #fuctionalmedicine #knowbetterdobetter
So now you want to try Intermittent Fasting (IF)—eating within a short window of time each day and fasting the rest (based on Monday’s post), but you don’t know where to begin... . First of all, fasting on purpose is NOT the same thing as fasting because you forgot. Consistently and purposefully fasting will train your hunger hormones and digestive enzymes to be produced and ready for this important first meal. When you make a plan— your first meal will typically be nourishing and your body prepared. When you forget to eat— you’re likely to be reminded by ravaging hunger hormones that are craving carbs and sugar and you’re likely to grab the first thing you see. . Let’s say you choose to start with a late breakfast to begin your eating window, you might choose a time between 10am-12pm to eat. You would then consistently eat your first meal at 10am (if that’s the time you chose) each and every day, planning this to be the most nutritious meal of the day. A big green smoothie works great to make at home and take to work for later (post to come). . If you exercise in the morning, you can do so while fasting, and will burn 20% more fat than in a fed-state, but you should consume your first meal within the 30 minutes following your work-out. So possibly your eating window will start early and end early instead. . Ideally you will eat a smaller nutritious late lunch around 1pm and an early, light dinner around 5pm. Then nothing but water, black coffee or herbal tea until breakfast the next day. Anything with calories will break your fast, including cream in your coffee. . Some choose to fast 1 full day of each week as well. Do not start off this way. Ease into it until you have a better handle on your blood sugar imbalance by gradually shrinking your eating window to about 5-7 hours a day, first. More in the comments (couldn’t fit it all 👇🏻)...
Would you be surprised if I were to tell you that many doctors and nutritional experts don't eat first thing in the morning?? . I hear you saying, But wait! I thought breakfast was the most important meal of the day! Today we are here to talk about a scientifically proven way to eat to improve your health. . Intermittent fasting (IF), the discipline of eating only within a certain window of each 24-hour period while fasting the rest, has been scientifically shown by award winning researcher, Dr. Valter Longo, to boost the immune system, decrease risk of heart disease and cancer, improve blood sugar levels, aid in weight loss, enhance learning and memory, reduce depression and anxiety, increase motivation, increase neurogenesis (creation of new neurons in the brain), and improve the health and recovery of people with autoimmune diseases and chronic illness. . Neuroscientist Mark Mattson's research also demonstrates how IF may have protective effects against neurodegeneration diseases such as Alzheimer’s and Parkinson’s. . Fasting is a type of hormetic stress, an acute stress put upon the body short-term to gain long-term benefits, such as exercise or sauna use. While undergoing hormetic stressors your body is in an unhealthy catabolic state, meaning your body is breaking down. But it's the recovery (or re-feeding) phase immediately following these stresses that dramatically improves your health. Your body must rebuild itself stronger to support the stresses that could come your way. . The saying, What doesn't kill you makes you stronger is so true! According to Dr. Longo's research team, the ideal time frame to fast utilizing IF is about 14-18 hours each day, ideally from an early dinner the night before to a late breakfast or lunch the following day. The most important meal of the day should be your FIRST meal of the day, hence the name break fast, but that meal need not happen first thing in the morning. What is of the utmost importance is the type of food you consume during this first meal or re-feeding phase. It should consists of healthy protein and fats, and vegetables. A green smoothie is ideal (post to come).