IN THIS ISSUE NEW YEAR 2019 WELLNESS 05
The Benefits of Meditation
06
To Digest or not Digest
08 To Age or Not To Age 09
Why Eating Well is a Form of Self-Respect
10
The Science of Silver
THERAPY 14
Quieting the Mind of A Child
16
The Post-Holiday Blues and Blahs!
18
Creating a Sacred Space
MEDICINE 20
10 Ways to Avoid Getting the Flu
22
To BHRT, or Not To BHRT
COACHING 25
Finding My Thinner Peace
27
I Resolve 2019
RECIPES 31
Cook’s Corner Powered by Acute Care Triage, Inc. 27134-A Paseo Espada, Suite 324, San Juan Capistrano, CA 92675 www.acutecaretriage.com
Meet The Team
President & Founder
Director of Customer Care
CIO
EDITOR
Tracy Wood, CPC, ELI MP, HHA
Perla Galan
Zee Shah
Virginia Gannaway
Rev Brian Shaffer
Pren'tis Knight President, ZTEK Corporation
Dr. Stephanie B. Nielsen, PHARM.D., CCN
Sue Ayers, MS, LPC Dir. of Psychology services
Dr. Mary Jo Ruggieri, PH.D.
T.S. Wiley
Rosie Schulman, RN
Dr. Deborah Werenko
Dr. Boyce Berkel
Frank Magana
Jerry Dyer CEO Emeritus
Danish Designer
Chief Medical Officer
Director of Nursing
CONTRIBUTORS
American Journal of Integrative Medicine, Page 03
WELLNESS
American Journal of Integrative Medicine, Page 04
The Benefits of Meditation BY DR. JULIE JOHNSON
Meditation connects us to the higher energies in the planet. Meditation can actually heal our bodies by reducing anxiety, lowering our stress level, and even lowering our blood pressure. Additionally, meditation increases our energy levels by replacing our expended energy. If we write checks but forget to deposit more funds in the account, we will be overdrawn. So it is with our bodies. If we keep on using energy and forget to replenish that energy with meditation, our bodies become weak, irritable, depressed, and eventually sick. Research has shown that meditation changes our attitudes as well. Meditators find that they are less anxious and agitated over little things. They are more accepting of what is and feel more peaceful most of the time. Meditation lifts your soul from the bondage of material possessions to the awareness of your Higher Self. As a result, you are not as attached to your body, race, sex, or environment as you used to be. That makes you more content and accepting of things as they are, rather than how you want them to be. Meditation is a powerful force. There is a difference between force and intelligence. Fire is a force, but it takes intelligence to convert it into steam so that it can be used productively. The same is true of electricity. It is an awesome force, but it requires intelligence to transition its raw power into effective utilization. God is a powerful force. Meditation puts us in touch with the intelligence that can harness that force into our lives. Once we feel our connection to that God force through meditation, we find ourselves in the flow of healing, joy, contentment, and wisdom. And, since energy always mimics energy, the sense of peace and joy that we develop through meditation attracts more of itself. Meditation is really about drawing up the life current through the Seven Chakras in your spine which are centers of light in your body. Once you awaken that God force through your 7th chakra at the top of your head, you become a powerful and insightful intuitive. You will do and say the appropriate thing at the appropriate time.
However, before that happens, we have to quiet the restlessness and drama in our lives. When there is motion in a pond, you can't see your clear reflection in it. Likewise, when drama and restlessness are in your life, you can't hear that still, small voice of intuition that is trying to get your attention. Meditation helps you to calm that sense of restlessness and drama in your life so that you can begin to see a clear reflection of your True Self. There is no way to describe what you will feel in meditation. Each session may be very different from the one that preceded it. Sometimes you will feel like you reached a place of great peace. Sometimes you will just feel sleepy or upset because you can't seem to quiet your restless mind. Just remember that, even if your restless mind keeps you jumping from one idea to another, something powerful is trying to happen. A difficult session is still valuable. In fact, it can be just as valuable as a pleasant one because it teaches you that what arises is always less important than how you relate to it. Above all things remember this, the value and benefit from your meditation is exactly what you believe it to be. May you find peace and balance in 2019. Be well! This is an original work By Dr. Julie Johnson
American Journal of Integrative Medicine, Page 05
TO DIGEST OR NOT DIGEST THAT IS THE QUESTION BY STEPHANIE NIELSEN, PHARM.D., CCN As someone who was ill or sickly as a child, it was common to be taking several prescription drugs to make me “feel” better. However, no matter how many drugs I took, I did not get better. It was not until I was diagnosed with cancer that I took a serious look at my diet and my lifestyle. I was 21 at the time. When I was a pharmacy student at a teaching hospital, a young resident pulled me aside and said in a conspiratorial voice, “You don’t need all this medicine. What you really need to do is change your diet!” I was surprised and a bit shocked and asked how I could do that. He acted offended that I asked him and said, “I don’t know! I am a doctor. Find yourself some little nutritionist or something!” So that is exactly what I did. In fact, I found a very little nutritionist in the town where I worked. She was 80 years old and 90 pounds soaking wet, but she had a 6’5” attitude. She had such a quick mind and began sharing her secrets of how to heal my body naturally. She put me on 143 pills a day and a severely restricted diet. I had digestive issues before, but it did take a while to adjust to swallowing that many vitamins a day. Her system may not have been easy, but you guessed it already. I got well! Yes, I combined both eastern and western medicine, and it worked great. Yes, it changed my life forever. While I finished my pharmacy degree, I began incorporating nutritional healing and alternative medical practices back before it was cool or accepted. The first and most important thing she taught me was that I had massive amounts of yeast and a leaky gut. I had no idea what she meant by that. Then she explained that my skin rashes, allergies, and various other symptoms were due to my gut leaking undigested food particles into my blood stream and resulted in a number of my issues. That was over 30 years ago. Many people today do not realize that if you can’t digest your food properly, that you can’t absorb the nutrients you need to maintain your health. Let me ask you a few questions: Do you have frequent gas or bloating after you eat? Do you have frequent bouts of constipation or diarrhea? Do you take antacids or a prescription so you don’t experience heart burn? American Journal of Integrative Medicine, Page 06
If you do, then it is highly likely that you are not digesting as well as you could be. So if you are taking vitamins in the form of pills, powders, shakes, drinks, capsules, how much are you truly absorbing? Without running a number of tests, you may not ever really know. Do you take regular medications? Do you know you must space your food or other oral meds to avoid drug interactions? Do you ever want to just throw your hands up? That is why I frequently recommend transdermal delivery supplement patches. That is correct-your vitamins and other supplements are delivered right through your skin. How I wish I had had these when I needed them. It would have saved me the embarrassment of having a plate full of supplements before, during, and after each meal. As a pharmacist, I have had several clients who had pill fatigue. They were just tired of taking so many different pills! So when I found PatchMD (https://www.patchmd.com/Actriage), I was really excited. I know convenience, price, and efficacy are very important to my clients. I tried a few patches for myself and then began trying them on friends. Everyone came back with such great reviews that I brought them into my clinic. The advantage of sticking a patch on your skin and forgetting it is priceless. In addition, you avoid the issues of timing doses, forgotten doses, gagging, or not completely digesting your supplements. You must understand that you are what you absorb. The only real fuel your body can work with is the food that you eat. Therefore, you must absorb these nutrients. Americans tend to be the most overfed, yet undernourished people in the world. One of my favorite sayings is LIVE FOOD, LIVE BODY…DEAD FOOD, DEAD BODY. You must eat to live and you must choose the best quality foods available to you. But with all of that, you still must be able to digest and absorb the nutrients.
Here are my final thoughts on better digestion for you to live a more vibrant and vital life:
1.
Slow down and chew your food. Put your fork down and really chew until the food has been in your mouth 20-30 seconds in most cases. You will eat less, feel fuller, and release more nutrients.
2. 3.
Make sure you have something alive on your plate at every meal. Yes, this means fruits and vegetables. Eat fresh seasonal produce. (HINT: Whatever is on sale at the grocery store is in season!)
4.
Take a Probiotic. There are several on the market. Look for live cultures and multiple strains, not just a single strain.
5.
Dehydrated powdered green food or chlo rophyll tablets are very soothing for indiges tion or digestive issues. Dissolve 1 -2 tea spoons in room temperature water, and it will work wonders.
6.
If you think you have digestive issues, con sider using alternative vitamin delivery sys tems that do not depend on digestion. These include creams, sublingual drops, and patches.
If you suffer from regular upset stomach aches, try purchasing a full spectrum diges tive enzyme which includes protease, lipase, and amylase, rather than an antacid. Diges tive enzymes will help you naturally digest your food rather than just take away the ir ritation of overeating.
Your health will be determined by the little choices you make every day. If you are looking for one thing to improve this year, make that focus your digestive health. With a healthy gut on the inside, you will look better and feel better on the outside. This is an original work by Stephanie Nielsen, Pharm.D., CCN
American Journal of Integrative Medicine, Page 07
TO AGE OR NOT TO AGE BY TRACY WOOD, CPC, AND HEATHER FOERSTER Now THAT is the question! Let’s face it ladies, we have known the answer o that since we saw our first Charlie’s Angels episode! I swore back in the day, I would be THAT girl who joined the local gym, had a daily skin care regimen, eat healthy, etc.
loss. Collagen is the strength behind our joints, skin, hair, and more. The great news is that your body still produces collagen on a regular basis. But, it does slow down intensely with age, poor nutrition, and chronic illness.
Of course, my goal, back in the 70’s and 80’s was to look like Farrah Fawcett or Morgan Fairchild…. I think you get where I'm going with this.
Our body slows collagen production in our twenties and continues this loss trend by about 1% each year. A lack of proper hormones, exercise, and the stressors of life all contribute to aging, but what if we could show you how to fight the life clock, kicking and screaming all the way? ICARIA Glow has been studies since 2009 and been shown effective in several key areas of collagen preservation, and production.
So, what did I do? Make up! That was the answer! I worked out like a fiend, ate well, plus or minus some booze, and VIOLA! Fast forward 30+ years now, I am feeling a bit discouraged. Age comes to us all. Time marches on, and for most women, we feel its marching all over our faces! We diet, eat right, watch our alcohol consumption, yet we lose the precious elasticity in our skin slowly, year by year. How many times have you tried a new skin cream, praying this would be the “ONE” to reduce your wrinkles? Are you looking in the mirror and feeling disappointed at who is looking back? Well, so was I, but not anymore. Acute Care Triage has a holistic health department, whose main focus is to find top quality products available in the market with proven efficacy, reasonable prices, and we provide access to those products to our membership. Products in high demand are things like Antioxidants, Collagen supplements, and Bioidentical Hormone Therapy. Fortunately for ACT, we discovered a phenomenal product line this past year and thousands of our members are using and thriving on them. As a provider group, it is important to know, we do not “Sell” these products, nor do we earn any monies for promoting them. That is a point I must make here. We believe any product promotion must have a clear separation between us and them. Why? Well, to be frank, money. We do not ever want to be accused of being swayed over some “Kick-back” or supplement commission. We will not engage in any contracts, payment etc. from PBMs, Manufacturers, or distributors for product. We have a medical review board who vetted these items. If they meet the standards we have set forth, we will endorse them. With all that said, here is ICARIA Glow! ICARIA Glow is an advanced collagen super antioxidant support supplement that assists in rebuilding and rejuvenating your hair, skin, and nails. This product actually improves the elasticity in your skin, increases hydration and promotes wrinkle reduction. How? This product works at the cellular level. ICARIA Glow has been shown to help dramatically reduce the effects of collagen American Journal of Integrative Medicine, Page 08
As our cartilage weakens and deteriorates with age, we feel stiff and have achy joints. It’s possible that increasing your collagen intake may help reduce these joint pains and help alleviate symptoms of arthritis. We have seen through the advances in the cosmetic industry all that collagen can do for the aging of our skin, but what about turning muscle to fat? Collagen is a major component of muscle tissue, it’s not much of a leap to see that it can have an impact when building muscle mass. Additionally, collagen contains a concentrated amount of glycine. Glycine is an amino acid involved in the synthesis of creatine. This provides muscles with the fuel needed to endure your workouts. While all of this research seems promising, more studies are needed to confirm the actual longevity of the benefits of collagen. But remember, aging happens to us all. It’s a natural part of evolution. While we all travel the road of life, we don’t have to look weathered and beaten to do it!
And for the record, I use this myself. I met the developers and founders of these products. I have been a product enthusiast for twelve months now, and I get comments all the time on my skin, my youthful glow, and I feel like a million bucks! For questions on this and other amazing nutraceuticals, contact the wellness team at Acute Care Triage. The concierge can connect you with the right person to get great information that is relevant to you and your lifestyle! Be Well!
Why Eating Well is a Form of Self-Respect BY SARAH THACKER Food is tricky. There are so many enticing foods out there. Food is often used as a motivator, a treat and a reward. So how do we tease out eating well, intuitive eating and being our best and healthiest versions of ourselves? This is super complicated and that’s what I am going to talk about here, so read on! When you respect yourself and your body, you consider what you eat a part of the process of respecting yourself. While I DO NOT recommend any sense of restriction (dieting mindset) or withholding foods that you enjoy from yourself in any way that causes any feeling of deprivation, there are some useful guidelines to help you make the best choice possible in the moment when the decision relates to what you are about to eat. Here are a series of questions to ask yourself to and about the foods you are choosing to eat. Before you eat, ask your food: “what do you have to offer me?” Ideally, we want our food to offer nutrients: fiber, vitamins, minerals, protein, health fat, and carbohydrates in order to give our bodies the nourishment it needs to build healthy cells and tissues. Nutrients are the ideal answer to this question! You then want to ask your food, “are you desirable and enjoyable to eat?” This is super important as well because if your food does not offer some form of pleasure, that may be placing you at risk of feeling unsatisfied. When you are feeling unsatisfied by a meal, you may end up mindlessly grazing other foods in order to feel a sense of pleasure and satisfaction. This contributes to the negative cycle of emotional eating. Before you eat you also want to ask yourself, “am I actually hungry for this food?” If the answer is yes, you will most likely eat the food! If the answer is no you can ask yourself “do I want to eat this food for any reason other than taste and nutrition?” If the answer is yes, ask yourself, “why do I want to eat this food?” This is where it may get interesting. If you want to eat this food for comfort, to avoid feelings, to fill the time or to fill any other void you may be experiencing in your life, this is indicative of emotional eating. Emotional eating is eating for the purpose of numbing out or disconnecting from uncomfortable emotions. Here are some common examples of emotional eating: eating when lonely which causes food to become your friend, eating when you are bored which causes food to become something to do to fill your time, eating when
you are anxious which causes food to become a way to calm yourself down, eating when you are tired which causes a sugar rush for energy, or eating when you are sad which uses food to help escape the sadness. These examples of emotional eating are not healthy reasons to eat. When you eat emotionally, you are essentially demonstrating a sense of lacking in self-respect, lacking in respecting, honoring and attempting to understand your emotions and your internal experiences. Offering yourself empowerment when it comes to your food choices allows you to move away from a deprivation mindset. A deprivation mindset is: “I can’t have that” while an empowered, Inner Strength based mindset is: “I choose not to have that because it does not serve my health and wellness goals.” This mindset demonstrates a form of self-respect. This is how you build your Inner Strength over time and prepare yourself to manage your emotions in another, healthier more empowered manner. Emotions offer incredibly valuable information about your experience of the present moment. When you learn to become present with them, food can be just food, and this is where you power lies! One way to begin practicing healthy eating as a form of self-respect is to go through these questions each time you make a choice surrounding food. Allow yourself to make empowered choices, listen to your intuition and your body and you will feel uplifted by your food choices. You can learn more about Sarah on her website: www. wholisticfoodtherapy.com American Journal of Integrative Medicine, Page 09
THE SCIENCE OF SILVER BY PREN'TIS KNIGHT, PRESIDENT Z-TEK
Pren’tis Knight has always been a curious guy. From childhood, he was the type of kid who always wanted to know how things worked, then try to make them work better. This curiosity propelled him to study everything from biology to the culinary arts, areas where he could experiment with different combinations of foods or ingredients or elements. And it was one of these elements that would ultimately lead to the science behind the new natural personal care line ZTEK. Participating in sports ranging from football to combat arts, Knight was on the front lines of the skin and hygiene issues facing the modern athlete, such as rashes, bumps, athlete’s foot, and equipment-induced irritations. A further exploration of body modification arts, such as tattoos, revealed the personal care market was lacking quality products to address these needs. With an esthetician mom, Knight had access to the world of skin care, but found nothing that adequately addressed his needs, and certainly no natural products suited to the needs of active, multi-ethnic skin. Necessity is, as they say, the mother of invention. With many personal care offerings created from petroleum-based products, Knight’s first challenge was to find a natural delivery alternative. The answer was found in shea butter, the vitamin E-packed nut fat from the African shea tree with natural healing properties. Next was the question of how to extract the healing elements from plants and infuse them into the skin. Research led to the benefits and aromatherapy of natural oils such as lavender, rosemary and citrus. But it was the search for a way to deliver these healing properties with hygienic benefits that led to his real breakthrough.
“I wanted to create a product that incorporated the extraordinary healing properties found in nature with the most cutting-edge technological advancements,” said Knight. “And I found that magic bullet, so to speak, in silver.”
Silver has been used for thousands of years for its American Journal of Integrative Medicine, Page 10
healing and antimicrobial properties, and today can be found in products ranging from medical devices to battlefield dressings to skincare products. Researchers have found that silver works by making the cell membrane more permeable and interfering with the cell’s metabolism—in short, letting healing agents in and forcing toxic agents out. It’s this science of silver that led to the discovery of Purify Z (MICROSILVER BG™). Purify Z (MICROSILVER BG™), the proprietary science behind ZTEK, is a pure silver powder consisting of highly porous and micro-sized non-nano particles of medical grade silver. It protects against a broad spectrum of bacteria and helps prevent the contraction and spread of unwanted microorganisms while gently soothing skin with custom botanicals and is safe for all skin types. Purify Z (MICROSILVER BG™) supports the skin’s natural healing process, by accelerating the destruction of unfriendly bacteria while promoting the breakdown of multi-resistant germs, bacteria and fungi. Pure, long-lasting, and highly effective, Purify Z (MICROSILVER BG™) is the foundation of every ZTEK product.
THE SCIENCE OF SILVER (cont.) Knight launched ZTEK in 2016 with a commitment to purify, protect and heal the world through global hygienic safety and etiquette. A pioneer in natural personal care products, ZTEK offers a portfolio of products addressing the needs of personal care, active lifestyle, tattoo and body modification, and pets. Hypo-allergenic, alcohol free, and skin conditioning, ZTEK products also offer the aromatherapy and healing benefits of natural lavender, rosemary, and citrus scents. Today, the ZTEK product range addresses every stage of life and every type of activity. From everyday purification needs such as school and work, to more interactive environments such as the gym or tattoo parlor, to even four-legged friends, there is a ZTEK product for every need. ZTEK offers consumers a natural alternative to the harsh, alcohol-based purifiers currently on the market. Whether it’s home, school, office or the gym, we come into contact with many different surfaces in our daily lives—and most germs can live up to 48 hours on hard surfaces. Use ZTEK for wiping down common surfaces like desks, toys or equipment, for treatment of minor cuts and abrasions, before and after food preparation, diaper changing and child care, and for your daily purification needs, especially during cold and flu season. Safe for use around children and pets, ZTEK offers natural, soothing, purifying protection for your day to day life, allowing you to get out there and live life to the fullest. Because, like you, ZTEK is #AlwayzOn. Acute Care Triage is a proud partner of ZTEK. Log in and take advantage of our exclusive discounts on this product line. https://www.ztek.life/acutecaretriage/
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THERAPY
American Journal of Integrative Medicine, Page 13
QUIETING THE MIND OF A CHILD BY TRACY WOOD, CPC, ELI MP, HHA Suicide is one of the leading causes of death among teenagers ages 12-19 in the United States today. The stress kids endure today is unlike anything our generation ever experienced. Kindergarten children have active shooter drills. Campus lockdown drills are done monthly to prepare students for when a gunman starts killing children on an elementary school campus. Today we sell Kevlar enforced backpacks. Students use text books to shield their skulls from head wounds. The thought of that alone while I write this article is unfathomable to me. I was working on an article years ago, and I asked my girls, who were nine and eleven at the time, what was their biggest concern while at school. I will never forget this conversation for as long as I live. My youngest thought for a few minutes, then said to me through her two missing teeth, “Mummy, I think I worry the most about my last name.” I was puzzled to say the least. Before I could get a word out, my eldest child chimed in, “Yeah, I think I would say I agree with her Mummy.” Now I was completely clueless! Katie says, “Mummy, my last name starts with a “W”. When someone comes in to kill us, me and Bella sit in the back of the room. We get shot first.” I was gobsmacked. My heart sank. I tried not to react, but I know shock was clearly all over my face. Imagine, as an adult, worrying about being killed every day when you go to work. Going to school thinking that at any moment, they have to know where to hide to avoid death by gunshot has got to cause enormous amounts of stress. I have always known due to having high functioning children, that with exceptional academic performance and athletic achievement, extreme stress would always a challenge for my kids as well as their peers. How do we help? What can we do to dial that stress down? How do we push the reset button for our children? American Journal of Integrative Medicine, Page 14
Design events or activities outside the path of their normal life? Give them room to breathe? Take them on a dream vacation? While all of those solutions sound amazing, what if budgets, time and restrictions on our lives just don’t allow for this? Do we let the stress keep building on the little darlings? Not if we know what’s good for us!
What is the answer? What’s good for Mummy is good for the littles’, right? Why not teach them to meditate? Meditation can be very beneficial for children. Meditation can help to calm and center children and make them more alert and attentive. But it can also teach them that what happens in their lives is not nearly as important as how they deal with it. Some sessions will feel calming and wonderful. On the other hand, others may leave them feeling restless. They should be encouraged to keep on keeping on with their practice regardless of how the session turns out. This perseverance shows them what happens in their practice is not nearly as important as how they deal with it. Eventually, that important concept of perseverance is translated into the everyday activities of their lives.
QUIETING THE MIND OF A CHILD (CONT.)
Young children have very short attention spans, five to ten minutes is all we can hope for initially. Those minutes stack up and will establish the habit of taking time to be silent and listen to their inner voice in their subconscious mind. Starting them early in life can become a great way to spend quality time with you. Also, you can allow their pet to sit next to them during the process. The age of the child will determine how long the quiet time will be. I had both of my girls meditating between ages 5-7. They enjoyed going into my meditation room. They go in my room with me to this day. When they are stressed, they use that space alone or they invite me to join them.
If you feel that you need a mantra, you can use “God loves me” or “I am loved” or “I am kind.” You can encourage the child to repeat that mantra after each inhale and exhale by repeating it with him/her. I created affirmations for my girls that they use them to this day. While I know stress will continue to rage through our schools, lives, families, and world, it’s what we do with these stressors that determine the direction of our lives. I hope these gentle suggestions will help you create a space of peace in the life of your children. This is an original work by Tracy Wood, HHA, CPC, ELI-MP,
American Journal of Integrative Medicine, Page 15
The Post-Holiday Blues and Blahs! BY REV. BRIAN K. SHAFFER, GC-C, FT, LLPC, NCC The Holidays are over and the Near Year is just beginning. You made it through the holidays! Now that the stress of the holidays is over, the decorations are put away and the festive music is done, you may be wondering why it is your feeling blah? There may be several reasons. First, it’s the start of a new year and you may be feeling the unwanted and challenged expectations of resolutions. Second, you have not have anything to look forward to after having a busy holiday season. Third, it’s the middle of winter and the days are dreary and the nights are long and endless. Luckily, the days are actually beginning to get longer! So how do you work your way to feeling better? Notice, I did say work. One way is to try setting a goal. Something small enough that it’s easily achieved. When it’s achieved, celebrate your accomplishment and set another. Even in terms of resolutions, maybe this year should be more about how you will live each day to its fullest, one day at a time. Self-Care: Here are some suggestions: Be kinder to yourself. Try not to get down on yourself when tough days or bad things happen. Get support from others. Let friends and family help you through your tough times. Foster relationships with those who can listen to you and be there for you when you
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need it. Give support to others. You have something to offer. Brush off hurtful comments. Try to let go of any guilt or shame. Try to keep toxic or self-absorbed people away. You want someone who will lift you up and not tear you down or beat you up emotionally. Do things that make you laugh. Get organized. Consider volunteering. When you give of yourself, you forget your own pain and struggles.
Consider down-sizing. Give away things that you are willing to part with and share them with others in need. Try re-gifting to others. Spend time journaling. Take more walks. Get more sleep. Take a class or get a new hobby. Try something new. These things stimulate your brain and produce endorphins to help with low energy and fatigue. Get at least 30 minutes of sunlight or
The Post-Holiday Blues and Blahs! (cont.)
fresh air each day. Our winter dark days can add to sadness and depression. Consider buying a light box. Light therapy can be an effective tool to combat the depression of Seasonal Affective Disorder (SAD). Be sure to consult your physician! Finally, be sure you have identified what it is that gives true meaning and purpose to your life. Reflect on what feeds your soul. This will give you a reason to get up daily and will give you something to look forward to. Reinvest in your life a little bit each new day of this new year. Resolve to lead with your heart and live each day as if it is your last day! Confidential and professional help is available from our highly qualified, skilled and credentialed Mental Health Clinicians.
Our Interfaith Chaplains, Spiritual Advisors, and Life Coaches are available to provide emotional and spiritual support to you as well. You can also make an appointment with your primary care physician (PCP), who can help coordinate your care and refer you to a specialist, if needed. If you don’t have a PCP, we can help you obtain one. If you have any changes in your health and you’ve got questions, call our 24-hour nurse line. You can speak with a registered nurse anytime, any day. AcuteCareTriage, Inc. is committed to helping you by nurturing wellbeing through body, mind and spirit. This is an original article written by Rev. Brian K. Shaffer, GC-C, FT, LLPC, NCC
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CREATING A SACRED SPACE BY TRACY WOOD, CPC, ELI MP, HHA What is a sacred space? It can be something different for everyone. What do you use it for? Meditation, to quiet your mind, to center yourself. If I can give you a gift this year, it is the gift of peace of mind.
5. Make it simple. This is not about the room. It’s about the commitment to your meditation. So, keep it simple, but keep it.
Now, you may say, “Well, how are you going to do that? I don’t even know you!” That’s true, but if I can put an idea in your mind in this article, or make a suggestion, maybe that will help you become more grounded at some point in the coming year.
7.
Where do we start? We create a sacred space. How? DIY baby!
This is an original work by Tracy Wood, CPC, HHA
Let’s do it! 1.
Create an altar in the corner of a room where there isn't lots of other activity and where you don't watch TV. Place a small table there with some of your most sacred items. NOTE - The altar is just a reminder of your commitment to meditate.
2.
Place an armless chair, facing east, in the cor ner near your altar. (Why East? The reason, Paramhansa Yogananda explains, is that sub tle rays of wisdom radiate westward over the earth. If we face East when we meditate, we receive these currents. They help us to at tain inner enlightenment. Facing East, he adds, also helps us “to relax energy from the muscles and send it into the brain.”)
3.
Place a wool or silk blanket over the chair before you sit on it. Silk and wool insulate the body against earth currents. This is important so that their opposite magnetic pull will not impede the flow of life current. This life cur rent is trying to draw upward through your seven chakras, or the centers of light in your body.
4. Make it a private space. You need to feel se cure. How relaxed can we be with one eye open? Exactly. American Journal of Integrative Medicine, Page 18
6. Make it beautiful. The prettier and more com fort able the space is, the more you will yearn to go there. Finally, just make it happen. You have seen the slogan – Just Do It. Well??? I have meditated for 15 seconds in an elevator just to get grounded in an atmosphere of chaos.
I hope you take time out for you this year. I hope you make you a priority. I hope you refresh, reset, and rebalance. Namaste.
MEDICINE
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10 Ways to Avoid Getting the Flu BY STEPHANIE NIELSEN, PHARM.D., CCN Now that the holidays are over, and the wind chill is rearing its ugly head in parts of the mid-west, we are in full-blown flu season. The interesting thing is that Flu is not a season. The Flu is the inability to adapt to decreased sun exposure, decreased water intake, increased sugar intake, and stress. Now that it is colder and wetter in most parts of the country, people naturally spend more time inside and with other people who may have lower resistance to cold and flu viruses. We are in temperature-controlled homes and offices; often they are too warm for us and we forget to increase our water intake. We have just finished a big flurry of social and family events and given ourselves permission to have all sorts of wonderful treats (i.e., we ate too much sugar). And with all the parties, friends, and end of year deadlines, we have stressed ourselves out financially and socially. No wonder so many people, who are thrilled that the holiday season is finally over, let their guards down and end up sick. Ugh! So how do you prevent this vicious cycle and how can you shorten it if you are already feeling the aftereffects of the holidays? Here are my top ten tips for avoiding and shortening the flu for you and for your family: 1.
Wash your hands. As simple as this sounds, it is so true. In fact, each member of your fam ily should have a personal fingernail brush. Wash your hands with warm water and real soap twice a day for 30 seconds, using your finger nail brush. (Singing Happy Birth day 3 times in a row should about get you there.) Your hands can contain over 10 mil lion microbes; therefore it is vital that twice a day you remove them (http://news. bbc.co.uk/2/hi/uk_news/england/west_ midlands/6926078.stm). When you eat, touch your face, and touch other objects, you are transferring and receiving millions of little gifts from your environment. So de crease your likelihood of ingesting the ones you don’t want and scrub twice daily.
2.
While you are at the sink, grab yourself a glass of water. How much water you drink a day is critical. You must stay hydrated to keep your body and your protective mucus mem American Journal of Integrative Medicine, Page 20
branes in top shape. Drink half your body weight in ounces of water. For example, a person weighing 150 pounds would drink at least 75 ounces of water daily. Thirty-two ounces are in a quart, so a 150 lb. person should drink to 2-3 quarts of water daily. Re member that alcohol, coffee, and some teas will dehydrate you, so it is important to add additional water if you drink them throughout your day.
3.
Live food, live body. Real food is the only fuel the body really knows how to use. I begin each day with a glass of dehydrated green food. You can find many brands in the stores that range from cereal grasses (wheat grass, barley grass) to algae like Chlorella. Mixed with water, dilute juice, or in a morning smoothie, they provide vital nutrients to aid your immune system.
4.
Decrease sugar. I know you already know this, but it is one of the most important tips for your overall wellness. Every 4 grams of sugar is equal to a teaspoonful. And every teaspoonful of sugar paralyzes your white blood cells, the ones that fight disease, for up to 4 hours (http://www.fortcollinsnutrition.com/sideef fectsofsugar.html). Think about this--the average 20 oz. Gatorade has 35 gms of sugar. That is almost 9 tea spoons of sugar which will suppress your body’s natural repair and immune defenses for up to 36 hours. It is critical to go low gly cemic. Eat eggs or leftover dinner for break fast. Eat soups or stews, and limit alcohol, starches, and sweets. You need your immune system alive and awake, not drugged and sluggish on sugar.
5.
Rest. If you feel worn out, then you probably are and you need to get into bed early. You will be doing yourself a favor to get some extra rest and allow your body the downtime to re pair itself! Most adults need 6-8 hours of sleep to perform at their best.
6.
Vitamin D levels. In the past few years we have learned how critical it is to measure your Vita min D blood levels. We used to believe that levels of 10 or higher were acceptable, but now
10 Ways to Avoid Getting the Flu (cont.)
the standard of care is levels above 30. To truly be healthy and to maximize your chances of avoiding the flu, you will need to get your Vitamin D blood levels between 30 and50 ng/ ml. Higher levels are recommended to combat chronic disease. Work with your healthcare provider to find the best dosing for you. Most adults are finding they need 5,000 IU daily to achieve these levels (http://www.lifeextension. com/magazine/2010/1/Startling-FindingsAbout-Vitamin-D-Levels-in-Life-ExtensionMembers/Page-01).
7. 8.
Momma does often know best, and home made chicken soup can make a difference in how you fight off the flu and how quickly you recover. There are lots of great recipes that do not have to be complicated. The key is making your own bone broth using a real whole chick en (not store-bought broth) and then throwing in whatever veggies you like.
9.
Should you get the flu or feel like you are com ing down with the flu, my last two ideas may help shorten your symptoms. First is a hydro gen peroxide bath. Hydrogen peroxide is H2O2; so when you add it to a bath, it becomes pure water and free oxygen. Free oxygen is oxygen radical which will be absorbed through your skin and work to support your immune system by oxidizing, or destroying, the flu virus. Adults can use 2 quarts in a full-size tub. Children should use 1 quart. Sit in the tub for 45 minutes to an hour and then towel dry. The free oxygen will also make you feel more fresh and invigo rated, but don’t overdo it. Remember number #5. Go rest!
Hydrogen peroxide is the world’s only germi cidal agent composed of water and oxygen. It is antiviral, antifungal, and antibacterial which makes it perfect in thinking about prevention. During the flu season it is wise to place a few drops in each ear for 2-5 minutes once a week. Place the drops in your ear, let the hydrogen peroxide bubble, and then drain it out just as you would after getting out of a shower. Repeat in the opposite ear. You can also add a cap ful of 3% hydrogen peroxide to your mouth wash to gargle and spit daily.
10. Homeopathic Oscillococcinum. Now, that is a mouthful but it is amazing and really works https://scielosp.org/scielo.php?pid=S0021 25712012000100017&script=sci_arttext).Oscil lococcinum is a homeopathic medicine that can be found at most standard pharmacies. It is safe for all ages to use and has been shown to lessen the severity or the duration of the standard flu symptoms. Follow the directions on the package or try taking one vial a week during flu season as a preventa tive measure. Flu is not a season but the lack of the ability of your body to adapt to so many sudden changes. I hope you are now armed with all you need to not only survive flu season but to avoid the flu this year and in the future. This is an original work by Stephanie Nielsen, Pharm.D., CCN
American Journal of Integrative Medicine, Page 21
To BHRT, or Not To BHRT BY T.S. WILEY If you are debating hormone replacement therapy, you’re not alone. Women everywhere are looking for answers and when they can’t find them, they look to their healthcare providers and pharmacists for help. According to the US Census Bureau, there were an estimated 78.2 million baby boomers, as of July 1, 2005, and over 47 million of them are women experiencing discomfort from menstruation to menopause, to loss of libido and beyond.
For those who still do not use any Hormone Replacement Therapy (HRT), the idea of anti-aging and bio-identical hormones has become intriguing. A myriad of products on the market make the right choice difficult.
People have become accustomed to talking about bio-identical hormone replacement therapy (BHRT) in menopause and anti-aging medicines versus synthetic big pharmaceutical products like Prempro from Wyeth. Bio-identical hormone products are usually created from natural sources of plant hormones which match the chemical structure of hormones produced by the human body. The premise is that the body can’t distinguish created bio-identical hormones from the ones the female ovaries produce naturally. The term bio-identical has basically become a catch all phrase for anything that is not a synthetic hormone. However “bio-identical” hormones can only be truly accurately bio-identical if the hormones for replacement mimic, not only those found in the body, but mimic the natural biological process as well. In other words, natural plant derived hormones can accurately be termed bio-identical only when they are dosed in a Biomimetic fashion; that would be in a rhythm. Biomimetic hormones, the scientifically accurate term, are derived from plant sources and mimic the natural undulating or wavelike rhythms of the hormone blood levels in a normal menstrual cycle in a healthy young woman. It is this natural rhythm that is missing from all other bio-identical and synthetic hormone replacement therapies. It is the absence of this natural rhythm, according to T.S. Wiley, the developer of the Wiley Protocol, American Journal of Integrative Medicine, Page 22
that is responsible for the vast side-effects in both camps. So what exactly is meant by “the rhythm”? The body has rhythms that are governed by a master clock that works much like a conductor. It strikes up one section of the body's orchestra as another quiets down, taking its main cue from light signals in the environment to stay in sync with the 24-hour day. Our body's hormones surge and ebb to this maestro's baton, controlling all endocrine function, predominantly a woman’s health for reproduction. It is the circadian clock in our cells that measures one 24 hour spin of the planet. For 28 days the moon adds its light to create the menstrual rhythm for the body. The Wiley Protocol uses these natural rhythms in nature to establish the proper doses of estradiol and natural progesterone that mimic the natural hormones which would be produced by your body if you were young. The topical creams and their amounts vary throughout the 28 day cycle to restore the hormone levels of youth because young women, for the most part, don’t have heart attacks, breast cancer, Alzheimer’s, osteoporosis, or type 2 diabetes. Uncertainty about any HRT began when The National Institute of Health (NIH), sponsored the Women's Health Initiative (WHI). This study of more than 161,000 women was designed to identify the benefits and risks of using hormone res-
To BHRT, or Not To BHRT (cont.)
toration therapy to prevent chronic diseases such as heart disease, breast cancer and osteoporosis in postmenopausal women. Many people, including doctors, did not realize that the results of WHI Study dealt with only women over 65 who were taking only synthetic hormone replacement therapy which consisted of the drugs PremPro and Premarin only. The study was ended mid-stream in 2002 when, WHI investigators found that the risks of this approach using synthetic therapy exceeded the safety limits established at the beginning of the study. They never looked at compounded bio-identical hormones in static doses because they are prescribed and dosed too many different ways. Women deserve something proven to be safe and reliable. A new study, Bio-identical Hormones On Trial, or B.H.O.T., will soon begin at
the College of Nursing and Health Sciences at the University of Texas, Tyler. The principal objective of the study will be to examine clinical outcomes and quality of life indicators of patients receiving BHRT at 10 to 12 primary care provider's practices. This study will be the first of its kind to track and quantify outcomes based on dosing and patterns of administration of BHRT. In 2030 there will be 57.8 million baby boomers living with many of the health issues that we may suffer between the ages of 66 and 84. There’s a chance that those who choose rhythmic replacement, the Wiley Protocol, could age to a healthier more graceful tune. Think about it. This is an original work by T.S. Wiley – Inventory and Founder The Wiley Protocol
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COACHING
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Finding My Thinner Peace BY TRACY WOOD, CPC, ELI MP, HHA Are you sick and tired of the diet website teasers on Facebook promising you guaranteed success? These sites promise me I will lose 25 pounds for $29.95 (per magic bottle, 3 bottles auto shipped plus shipping and handling). They say that if I use this product, I can keep eating like I do today, I don’t have to get off the couch, and I can have as much alcohol as I want. These ads promise me the answers to every fat battle nightmare have had since I got out of high school, then when I click, they want my credit card for yet another purchase. The rub for me? They are regurgitating the same stuff as everyone else! There is nothing NEW here, they just have advertised it “Flashier” or “Funnier” than the last fool. Why do I have to pay for help on every diet or wellness website? Why won’t someone just give us REAL answers and support? Why can’t anyone in the medical field care enough about the average American who struggles with the biggest killer and cost burden on the healthcare system today? MONEY!!! Food systems, prepackaged meals, supplements, this racket is a multitrillion-dollar a year industry. Conversely, millions of Americans die every year from Type II Diabetes, heart disease, stroke, all stemming from morbid obesity. Why do our primary care doctors not issue prescriptions for dieticians? Why do our insurance systems not make it mandatory for morbidly obese people to work a wellness and weight management program? MONEY!!! So, what’s the answer? DIY baby – Do It Yourself!!! Are you ready to die this year? Seriously! I am asking you now, if you are 25 or more pounds overweight, you will die if you don’t stop eating the way you do right now. If you do not inject some moderate exercise, you will shorten your life. You will die an ugly and painful death, period. How do I know this to be a fact? Actuarial
data and the law of large numbers. What does that mean? When insurance companies keep statistics, they are accurate due to statistical analysis research. The actuaries who work within these companies have tracked data for decades. Using the law of large numbers, these researchers know how many people will die, how, why, and so on.
How do we save our own lives? Is it too late? What if we are in the latter part of our lives? It’s never too late! Let’s not waste anymore time.
We know there is a problem, right? You over eat. Own it. Get honest, stop telling yourself all the BS reasons why you do it, just own that you do it. Now, you have to get a plan. So, what is it? Write it down. Right now, how much weight are you going to lose? What’s the commitment? Decide. I’ll wait….. Ok, now we know what your goal is, we need to figure out why you are overeating. and get a piece of paper, write down how much you are going to commit to taking off your butt right now. Write it on the piece of American Journal of Integrative Medicine, Page 25
Finding My Thinner Peace (cont.)
paper you just picked up. Ok, now we know what your goal is, now we need to figure out why you are overeating. What is it? It is different for everyone. Don’t sit here boohooing in your third plate of pasta. Just get honest! What is the deal? I know this is harsh, life is harsh! Your life may have been really harsh, and let me be the first to say, I am really sorry for that. For every horrible, lousy, mean, hateful, hurtful and awful thing you have endured, I am sincerely sorry. But, today is a brand-new day. Let’s pull out of the horrible old story of your life. Today is a new day and new you. You’ve got this, and we’ve got you! Come on, we can do this, together. What kind of diet will work? That’s a great question. There is a theory that different blood types respond better to different diet types. There is some truth to that, and while we cannot address each of those different blood types and diets here, we know one thing for sure, a Ketogenic lifestyle (For decades known as an Atkins Diet) has shown amazing global success. We are going to give you a drill down on a Keto Diet today. What is “Keto”? – It’s a diet that uses alternative fuel sources for the body when sugar is cut off from the body (or in limited supply) due to a dramatic reduction in carbohydrate consumption. What can I eat? – Low carb foods. Natural fats, olive oil, butter, eggs, fish, meat, vegetables that grow above the ground. For recipes (FREE) go to DietDoctor.com What do I avoid? – Potatoes, Beer, Rice, Bread, Pasta, Candy, Juice, Soda. Where do I go for FREE help??? https://www.dietdoctor.com
This site is free. They are independent. They are committed to helping people American Journal of Integrative Medicine, Page 26
make a change, and save your life… How can I help you? Message us. We will send you ideas, menus, tips, all free, free, free, and privately. God bless you on your journey and Be Well!!!
I RESOLVE 2019 BY TRACY WOOD, CPC, ELI MP, HHA
Do you wake up on December 26th at the crack of dawn listing the changes you are going to make on the first of January? Usually by the 29th of December, many of us are just over the food, the fats, grease, sugars, and the shopping the madness! Do you scroll through your Instagram feeds, scanning the plethora of diet memes about the gorging we did on sweets and booze from the holidays, bypassing the posts about how horrible the past year was? Personally, I love the commercials. The SECOND that Christmas in over, the very moment it is acceptable to break out Marie Osmond and Jenny Craig, we sit looking at the television with hope and admiration for the fat fighters of America. Well, all of us except me! These 30 second spots try fooling us into believing it’s easy to make massive changes to our learned behaviors. They drag us down the multitrillion-dollar road of weight loss supplements that are little more than placebo and gym membership specials that no one uses 21 days into the New Year. It’s a racket! You see, I have batted my weight for decades. I was average until my twenties, then I blew up like a planet. Now, I am NOT exaggerating! I tipped the scale over 330 pounds!!! While much of the cause can be linked to excessive prednisone and lousy medical management, the responsibility to question what was happening medically in my life was mine.
I finally hit a threshold. I resolved to make a change. My resolve came after the death of my eldest sister on February 3rd, 2007. And while it wasn’t a New Year’s syndrome that pushed me over the edge, the mental process was the same. So, what is the process in New Year’s resolution success? My own research determined one answer: STOP MAKING THEM! Now, you may think, then how do I make any lasting changes? The first step to any lasting changes is deciding. Decide literally means “to cut off from.”3 Decide what it is you really want. You MUST be clear on what you want. Hone it down. Be clear, what exactly do you want to
change? If you want to lose 35 pounds, set that as your commitment. You just completed Step One. Secondly, you MUST create a mental picture of what will happen if you DO NOT lose the weight. Now, I know what you’re thinking. “But I want to do things for positive reasons.” That may be true, but it has been scientifically proven, people will do much more to avoid loss, that they will do to achieve gain. Think about it. Would you do more to stop someone from STEALING a thousand dollars from you, or to save a thousand dollars in your savings account? Statistics show us, you will do more to avoid the loss than you will to achieve the gain. Ok, so back to step two. Make your mental picture of what happens if you DO NOT lose the weight very clear, vivid, and powerful. This step is a MUST. If it’s just a “should” or a “want to,” I can assure you, you will not keep the commitment to yourself. So, make it a MUST! Step three – Visualize your outcome. If you can believe it, you can achieve it. You’ve heard the old adage, right? In your mind’s eye, you have got to visualize what it will cost you if you don’t make the changes immediately. Conversely, visualize all the things you will gain by taking action today. Get a strong mental snapshot of what you will look like. Are you fit, vibrant, and full of energy? Do you love the way you look in your new jeans? Do you feel sexy, attractive, even beautiful? Are you smiling? Now take that awesome image and see into your fuAmerican Journal of Integrative Medicine, Page 27
I RESOLVE 2019 (CONT.)
ture 1, 3, 5, even 10 years. See yourself 10 years into your commitment to yourself for total control over your weight. Do you like who you have become? How does this reality feel? How much excitement do you have right now, knowing you have achieved your desired outcome and you are living the life you are committed to? How do we make sure we keep this new life our reality? Step four – Interrupt old limiting patterns. (Behavioral modification) What does that mean? Perhaps you have found you are addicted to certain foods. For example, maybe you eat ice cream several times a week as a treat to yourself. Using food as a reward is something many of us were raised with. We were trained like Pavlov’s dogs to come running to the sound of the ice cream truck, right? So now you are 35 plus pounds overweight. You have discovered you feel awful, slow, and sluggish. But when you go through the frozen section at your local grocery store, Häagen-Dazs calls to you. Enter STEP FOUR! You must interrupt your patterns. But how? Take the old horrible image of you 10 years from now (You remember, fat, slovenly, slow, aged, ill…) and imagine you are sitting with your old habits. You’re gorging on a pint of ice cream. Now take your ideal image, strong, energetic, healthful, sexy, confident, and fantastic new you, running on a beach. Put them side by side in your brain. Did you ever play with a slingshot as a kid? I know I did. What I want you to do now is sit with the two images in your mind. Make the one of you eating disgusting amounts of food bigger and brighter. Take the small one with your ideal image and pull (actually make the movements) it behind the other. Pull it way to the back. Now count to 3 in your head and let the smaller image of you go. Watch it get bigger as it approaches the old image. Now, have it shatter through that image and blow it apart, WHAM! So, 1-2-3 Wham! Blow that old image over and over. American Journal of Integrative Medicine, Page 28
I did this exercise about 20 times on each pattern I wanted to destroy. I did this 2-3 times a week until the new images were in place and my old limiting patterns were gone. Am I telling you that every time you want to change something, all you have to do is this sling shot exercise? YES, that is exactly what I am saying. I know it works. I use this often for myself, my children, my clients, and my peers. I must share with you that I did not develop this concept. I learned it from Tony Robbins, who I have studied for years for my personal development, and I added some nuances from my own experiences. I use this as one of the most effective and fastest ways to create lasting change in my life. For me, using this process, I lost 130 pounds and have maintained that weight loss over the last 7 years. Now, diet and exercise played a role for me, eventually, but to start the process, this was all I had to get me through. I was huge, and exercise was just not an option in the beginning. So the next time I see, “Goodbye 20XX you piece of S&*!, I hated every minute of you...” on your Facebook feed, I will send you this article. I’ll suggest that maybe the year wasn’t the catalyst of your challenges. Maybe some personal work needs to be done. Be Well!!!! References: 1Gardner, Benjamin, and Susanne Meisel, “Busting the 21 Days Habit Formation Myth,” Health Chatter: The Health Behavior Research Centre Blog (London, UK: University College, 29 June 2012), http://blogs.ucl. ac.uk/hbrc/2012/06/29/busting-the-21-days-habit-formation-myth/. 3Merriam-Webster.com, “decide,” (2014), www.merriam-webster.com/dictionary/decide.
Except as noted, this is an original work authored by Tracy Wood, CPC, ELI-MP.
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RECIPES
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COOK’S CORNER BY PERLA GALAN Paleo, Ketogenic, Mediterranean, Atkins, which diets to follow, no one person’s DNA is identical to another. Each blood type processes foods differently. We encourage all our wellness clients to meet with a nutritional specialist to discuss what works for you. Good food habits are not always to lose weight. Living a healthful life contributes to your longevity. We hope you find something here to enjoy with your family and friends.
Instructions 1. In a pot, bring chicken stock and ginger to a boil, then reduce heat to low and sim mer for 5 minutes 2. Stir in coconut milk, fish sauce, chicken, mushrooms and carrot 3. Just before serving, stir in lime juice and cilantro 4. Serve
Low-Carb Turkey Hash - Serves: 4
Chicken Noodle Soup Serves: 4
Ingredients: • 2 tablespoons olive oil • 1 large onion, diced • 3 cups squash or pumpkin, peeled and cut into 1-inch cubes • 1 cup chicken stock or Kettle & Fire Bone Broth • 2 cups turkey, diced • ½ teaspoon celtic sea salt • ¼ teaspoon ground black pepper Instructions: 1. Heat olive oil in a 9 inch skillet 2. Sauté onion for 10-15 minutes, until cara melized 3. Add squash or pumpkin, cover skillet and cook 10 minutes 4. Add stock, cover and cook an additional 10 minutes 5. Add turkey, salt, and pepper and cook 10 minutes 6. Serve
Coconut Chicken Soup Serves: 4 Ingredients: • 3 cups chicken stock or Kettle & Fire Bone Broth • 1 inch ginger, thinly sliced • 1 cup full fat coconut milk • 1 tablespoon fish sauce • 6 ounces leftover chicken • 1 cup mushrooms, rinsed, drained and sliced in half lengthwise • 1 medium carrot, julienned • 2 tablespoons lime juice • ¼ cup fresh cilantro, minced
Ingredients: • 1 quart chicken stock or Kettle & Fire Bone Broth • 1 rib celery, diced • 1 large carrot, diced • 1 small zucchini, made into noodles with julienne peeler Instructions: 1. Bring chicken stock to a boil in a medium pot, then reduce to a simmer 2. Add celery and carrots to pot and simmer 10-20 minutes 3. Add zucchini noodles and cook until ten der 4. Serve
Roasted Cauliflower Soup Serves: 4 Ingredients: • 1 large head cauliflower • 4 tablespoons olive oil • 1 teaspoon celtic sea salt • 1 large onion, diced • 4 cups water or chicken stock Instructions: 1. Place whole head of cauliflower in a 9 x 13 inch baking dish 2. Rub cauliflower with 2 tablespoons olive oil and sprinkle with salt 3. Add ½ cup water to the dish 4. Bake uncovered at 350° for 1 ½ hours, or until a knife cuts easily through the core 5. Remove cauliflower from oven and allow to cool American Journal of Integrative Medicine, Page 31
COOK’S CORNER (CONT.)
6. Coarsely chop and set aside 7. Heat remaining 2 tablespoons olive oil in a large saucepan over medium heat 8. Add onion and cook until soft and trans lucent, about 15 minutes 9. Add cauliflower and 4 cups water or stock 10. Simmer until cauliflower is very soft, about 10 minutes 11. In a vitamix puree in very small batches until smooth 12. Transfer back to pot and bring to a simmer 13. Serve
Green Chili Turkey Burgers - Serves: 4 Ingredients: • 2 (4 ounce) cans diced green chiles, drained • 1 pound ground turkey • 1 cup cilantro, finely chopped • ½ cup onion, finely chopped • 2 teaspoons cumin • 1 teaspoon chili powder • 1 teaspoon celtic sea salt Instructions: 1. In a medium bowl combine turkey, chilis, cilantro, onion, cumin, chili powder, and salt 2. Form into 8 patties 3. Grill 4-5 minutes per side 4. Serve
Cauliflower Rice - Serves: 4 Ingredients: • 4 tablespoons olive oil • 1 medium onion, diced • 1 cup celery, finely diced • 1 head cauliflower, trimmed and coarsely chopped • ¼ teaspoon celtic sea salt Instructions: 1. In a large 9 inch skillet, heat olive oil over medium heat 2. Saute onion over medium heat for 10 minutes, until soft 3. Add celery to skillet and sauté for 5 min utes 4. Meanwhile, place cauliflower in a food processor with the "S" blade and process American Journal of Integrative Medicine, Page 32
until the texture of rice 5. Add cauliflower to skillet, cover and cook 5-10 minutes, until soft, then add salt
Mashed Cauliflower - Serves: 6 Ingredients: • 2 heads cauliflower, washed and cut into large pieces • 2 tablespoons olive oil or butter • ½ teaspoon celtic sea salt Instructions: 1. Steam the cauliflower pieces until very tender 2. Puree cauliflower in a food processor, add in olive oil and salt 3. Reheat in a casserole dish in the oven at 350° for 20 minutes 4. servexican Chicken And Rice Serves: 4redients:• 4 tablespoons olive oil • 1 medium onion, diced • 1 cup celery, finely diced • 1 head cauliflower, trimmed • 1 4 oz can diced green chilies • 1 pound boneless skinless chicken breast, grilled and diced into 1-inch pieces • 1 teaspoon celtic sea salt • ground cumin, oregano, and chili powder to taste • 1 avocado • grated cheese, if desired • salsa, if desired Instructions: 1. In a large skillet, heat olive oil over me dium heat 2. Saute onion over medium heat for 10 min utes, until soft 3. Add celery to skillet and saute for 5 min utes 4. Place cauliflower in a food processor with the "S" blade and process until the texture of rice 5. Add cauliflower to skillet, cover and cook 5-10 minutes, until soft 6. Mix chilies and chicken into skillet 7. Stir in salt, cumin, oregano and chili pow der 8. Serve, topping with avocado, cheese and salsa if desired by T.S. Wiley – Inventory This is an original work by Perla Galan
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