Seven Steps To Wellness Week Two

[suzanne sanders]

"TAKE BACK YOUR HEALTH"

Disease goes away as a side effect of getting healthy

Hand in food diaries

Hand out food diaries

Recipe of the week

Discussion 

Meditation

Positive Words

Picture 

Get a journal 

Slow Medicine:

Video

https://www.youtube.com/watch?v=EsaymZARwOg

Web-Site

http://slowmedicinedoctor.com/

Parasympathetic nervous system:  

http://www.mercola.com/article/mind_body/applied_psycho_neurobiology/dca.htm

http://www.mercola.com/article/mind_body/thought_field_therapy/overview.htm

Tea Recipes:

Flower Nerve Tonic Tea

1 part chamomile

3 parts lemon balm

1 part oats

1/2 part chrysanthemum flowers

1/2 part lavender flowers 

1/2 part rose petals

Root Nerve Tonic Decoction: 

1 part licorice root 

1 part astragalus

1 part cinnamon

1/2 part ginger

2 parts dandelion root

2 parts burdock root

Make a mix, put in a jar, label

1 tablespoon per cup of water 

Make a decoction, strain

Then add 15 drops of american ginseng root tincture and 15 drops of eleutherococcus (siberian ginseng) tincture, sweeten and enjoy.  

Instructions on how to make a tea and decoction, click on link below: 

http://mountainroseblog.com/medicine-making-basics-herbal-infusions/

Breakfast Nut Shake: 

http://bloodsugarsolution.com/2012/07/31/nut-shake/

Califlower Tortillas: 

http://www.recipegirl.com/2014/05/05/cauliflower-tortillas/

Lite Russian Style Macaroni and Cheese 

Preparation Time: One Hour

Yield:  At Least 6 Servings (cut in square and freeze) 

You can improvise further by increasing or varying the vegetables.  Try cauliflower, broccoli, and /or carrots, leeks and other root vegetables:   Go for color 

Bake at 350, lightly grease a 9x13 baking pan 

3 cups cooked pasta of choice 

3 tablespoons organic butter

2 cups chopped onion 

6 cloves garlic, minced 

1/2 lb shitake mushrooms, sliced

4 cups organic cabbage, shredded (about 1/2 an average head)

1 tsp sea salt or celtic salt

1 tsp caraway seeds

2 tsp dried dill

1 tsp black pepper

1 lb of meat of choice chopped and cooked

1/2 cup organic sunflower seeds

1 bunch organic spinach, stemmed and coarsely chopped 

2 cups organic cottage cheese, omit if you need this to be dairy free

1/2 cup organic yogurt, omit if you need this to be dairy free 

Dairy free option 6 eggs liquid scramble

Diary free option 1 cup Nutritional Yeast

Preheat oven to 350, lightly grease pan

Cook the pasta until just barely tender.  Drain thoroughly, and transfer to a large bowl

Melt the butter in a large, dep skillet, and add the onions and meat.  After saute'ing for about 5 minutes, add garlic, mushrooms, cabbage, salt and caraway.  

Stir, cover, and cook until the cabbage is just tender and meat is cooked. 

Stir in spinach, and remove from heat.  

Add to the pasta

Stir in cottage cheese, yogurt, dill, and black pepper.  Taste to adjust seasonings, then spread into the prepared pan.  

Dairy free option:  Once you have poured  mixture into the pan, mix egg liquid  with nutritional yeast and pour liquid over pasta and veggies in prepared pan.   

Sprinkle with sunflower seeds 

Bake uncovered for 30 minutes, or until heated through.  

Healthy Halloween Treat:

Ingredients

2 Tablespoons honey or organic maple syrup

1/4 Cup organic almond, sunflower or peanut butter

1/2 Teaspoon  organic pure vanilla extract

2 Tablespoons honey or organic maple syrup

2 Tablespoons  organic extra virgin coconut oil

 

1/4 Cup organic almond, sunflower or peanut butter

1/4 Cup organic unsweetened cocoa powder

1/2 Teaspoon organic pure vanilla extract

2 Tablespoons  honey or organic maple syrup

Instructions

1. MAKE THE BOTTOM LAYER: Combine all of the ingredients in a small bowl and mix until very smooth.
2. Set 10 mini baking cups in a mini muffin pan. Pour about one tablespoon of the bottom-layer mixture into each baking cup without dribbling it down the inside of the paper (or you’ll get streaks in the final product). Place on a flat surface in the freezer. 

1. MAKE THE TOP LAYER: Combine all of the ingredients in a small bowl and mix until evenly incorporated. Remove the pan from the freezer and fill each baking cup to the top with the top-layer chocolate mixture.
2. Put the tray back in the freezer and let chill until the chocolate layer has hardened, about 15 minutes. Store the peanut butter cups in the freezer for up to 4 months. 

[suzanne sanders]

Vicki Notes: 

I was impressed with what he said about skinny fat, about the links with cancer and Alzheimers.

"Also striking is how many drugs people are given, and they only make you sicker and sicker."

I am DEFINITELY going to like the book.

He seems to be that rare doc who wants to make a real change, rather than the usual drug pushers who make you sick.

One thing that REALLY struck me was how stupid our medicine is. How really destructive it is. I do agree with him that one place where western med shines is in surgery.

But as far as metabolic stuff, it's awful.

I find it absolutely amazing how stupid the doctors are when testing blood sugar for pre diabetes. OF COURSE the blood sugar will still be ok, but the REAL problem is the insulin and all the metabolic issues and consequences of insulin resistance (heart disease, cancer etc). But why  don't they test for insulin levels?!? It seems so obvious

. Dr. Hyman lays it out pretty well in the first section.

[suzanne sanders]

Jim's Notes: 

Blood sugar solution My first impression is amazement that these statistics about diabetes are known but are ignored by our society. I can't imagine the money that must be involved to keep the wool over the publics eyes about this epidemic. I agree with Dr. Hyman that our healthcare system needs revamped to be more proactive to get people healthy before they get sick. (Like you are doing Sue with this class, thank you); Dr Hyman calls this, Functional Medicine: "treating the causes....not just the symptoms" I like his simple but profound statement; "Disease goes away as a side effect of getting healthy." Besides all the awful, in your face, incredibly disturbing statistics, such as pg.44 "the USDA spends $4 billion a year on soda for the poor." (Ouch that one stings!). I did notice some (new to me) concept words to help me understand what the root of the problem is and where Dr. Hyman is going with this book. 1. Exposome: " The collection of enviromental, dietary, and lifestyle exposures we each experience.... which affects our genetic expression". pg 22 2. Nutrigenomics: "The way food talks to your genes." pg 35 3. The continuum concept: "There is a continuum from optimal health to hidden imbalance to serious dysfunction to disease." pg 56 The next part of the book, "The seven steps to ultra wellness" will be interesting to see how Dr. Hyman uses the concepts of Nutrigenomics, and Exposome to reverse what ever hidden imbalance is happening in me. I am looking forward to next weeks class and part 2 of the book. That is all I got for now, I'm off to Gold Beach. Jim