Friday, December 26, 2014

One Degree of Change #9

One Degree of Change #9

Florida at Christmas time.  What a joy to go for a run in the beginning of December in shorts and a long sleeve shirt.  Of course when you finish, you look like a drowned rat because of the lovely humidity that we encounter.  This display of lights which illuminated my foggy, early morning run was at Jacksonville Beach.  They had all the lifeguard stands decorated for the 2nd Annual Deck the Chairs!  It was well done and great to see a community come together.  They have four big sand buckets that act as food collection containers for a local charity! 

#9 Clean all the cans out of your pantry/cabinet.  This week's One Degree of Change has a two fold purpose.  First, we buy cans of food in Florida in case of an emergency, like a hurricane.  We didn't have a hurricane this year.  Pull all those cans out of your pantry and/or cabinet.  Part of the purpose of this blog is to get you to make a change.  Don't buy precooked, processed food stored in metal cans that are not good for your health.  I want you to eat live food.  Food that is nutrition rich and fiber dense.  You can't get that from a can. You are trusting someone else's preparation of food that you are going to eat to nourish your body.

Secondly, those cans can be useful to the community.  Near our Eustis office, we have a place called Lake Cares Food Pantry which will gladly take those cans and other non-perishables that you have in your pantry. When you deliver to Lake Cares, they greet you at the door and welcome whatever you bring, always with a warm smile and a thank you.  Many local churches and schools have food drives.  There is another website called Suntopia, which lists 42 options for donations just in Mount Dora.  Our Winter Park office also has many selections.  Food Pantries is a website that you can locate food pantries in your area. And all pantries accept paper products like toilet paper and paper towels.  Toiletries are also welcomed. 

Organize a food collection at your office.  It doesn't have to be a holiday.  We have done random food drives at our offices.  Or when you have a holiday party next year, request food donations instead of gifts.  Remember our furry friends too.  We have a holiday party at the end of our street for our neighbors every year.  We ask for donations of pet food, supplies and toys, which we take to the Humane Society of Lake County.  It gives everyone a chance to give back and spread the holiday cheer! Merry Christmas and Happy Hanukkah!

The new year is just around the corner.  A perfect time to make that One Degree of Change that you have been thinking about or from the ideas that I have been giving you each week.  Start the New Year 2015 with a Standard Process Purification Program to give your body a jump start after the sugar filled holiday you are having this month!

Friday, December 19, 2014

One Degree of Change #8

One Degree of Change #8

My favorite time is early in the morning, and I do mean early.  I roll out of my warm, cozy bed around 3:45 a.m. ready to start my day.  We have been having cooler weather than usual.  The temps are in the mid to upper forties.  Which means it is the perfect season for catching a few shooting stars or meteors.  Sunday morning while doing my neighborhood tour during my run, I scanned the crystal clear sky.  My joy of seeing rapid fire meteors decorating the sky always makes me smile.  This is the Geminid Meteor Shower which occurs each year when Earth passes through a cloud of debris created by the extinct comet 3200 Phaethon ( I know, I sound like Sheldon from the Big Bang Theory).  They appear to emanate from the constellation Gemini, giving this shower its name.  Even the universe understands the idea of seasons.

#8 Enjoy Fruits and Veggies that are in season. Just like the seasonal meteor shower, nature knows the best time for fruits and vegetables to grow.  We are fortunate in Florida because we can grow year round.  Think about the citrus trees.  I have a row of trees which include pink grapefruit, navel, tangerine, blood orange, juice orange, and Meyer lemon.  All of the trees flower in the spring, begin forming fruit when the flower falls and the fruit matures in December and January.  Those months are also when we need Vitamin C to boost our immune systems. And the cold snap we get in our so called "winter" turns the fruit into a sweet nectar.  It is such a delight to walk out to the tree and pluck a tangerine from the tree. I savor the flavor and enjoy the citrus scent on my hands left from the oils of the skin of the freshly peeled fruit.

We are in Zone 9 in Central Florida. It is inclusive of not only Central Florida, but the Gulf coast of Louisiana and Texas, a good deal of California, and the southern Oregon coast. The growing season is long and our winters are mild; minimum temperatures range from 39 - 45º F with the first fall frosts occurring towards the end of November. These are the veggies that are ready for fall planting to provide produce in the winter.
  • Beets
  • Broccoli
  • Brussels sprouts
  • Cabbage
  • Carrots
  • Cauliflower
  • Peas
  • Kale
  • Lettuce
  • Spinach
The best fruits in the winter are going to include citrus of all types, strawberries, and carambola (star fruit).  I do have some papayas left on my tree and a few avocados too.

The spring time in Florida is only a couple of months away.  And it seems like it only lasts a few weeks or even days and then summer begins.  I will give a spring menu when the time is appropriate.

Since beets are one of my favorite veggies and so good for you, I wanted to give you a recipe that I'm experimenting with for a dessert.  We make an Avocado Lime Ice Cream that is so creamy and easy to make.  So what could be better?  That's right Roasted Beet Ice Cream!  Hold your judgment till you try it.  I like easy recipes.  Especially recipes with only 3-5 ingredients!  And if you are doing my Standard Process Purification Program in January, this is a legal recipe!

Dr. B's Roasted Red Beet Ice Cream (Healthy Version)

1/2 cup coconut milk, I use Thai Coconut Milk in BPA free can
1 tablespoon plus 1 teaspoon arrowroot (I'm going to try chia seeds next time)
1 cup of roasted beets processed in Nutribullet
1 small apple processed in Nutribullet
1/2 vanilla bean, sliced and scrap seeds

In a medium mixing bowl, stir the arrowroot with 1/4 cup of the coconut milk until smooth. Set aside.

Heat the remaining coconut milk and the vanilla seeds in a small saucepan over low heat until it bubbles around the edges.

Whisk the arrowroot mixture into the coconut milk and cook gently over low heat, stirring briskly, until mixture begins to thicken, which will happen quickly.

Once it appears to be thickening, remove it immediately from the heat and whisk in the processed beets and apple.

Transfer the mixture to a metal or heatproof bowl and let it cool to room temperature.

Place metal bowl into freezer and freeze for 3-4 hours.  If you have an ice cream machine, process in your ice cream machine according to manufacturer's directions.

Enjoy! It will be oddly refreshing!

Friday, December 12, 2014

One Degree of Change #7

One Degree of Change #7

The butterflies are popping out of chrysalises, right and left!  We have a finial that sets on top of the half wall in our courtyard.  I was standing and observing the wall, of course, counting the number of chrysalises, when I looked at the finial.  To my amazement and joy, two caterpillars had formed chrysalises on the edge of the finial and a third was in transition. It looks like earrings from the backside of a Buddha statute.  Speaking of, Buddha, did you know the Buddha is recognized as a symbol of peace of mind. Some psychotherapists and alternative healers place statues of the Buddha in their lobbies and waiting rooms to encourage an atmosphere of well-being and calm. A glimpse of the sublime Buddha, with his eyes gently closed and his lips curved into a subtle smile, may provide inspiration to deepen your own practice of inner peace.  And so continues my practice of helping you create your One Degree of Change for inner change.


#7 Eat at a raw or vegan restaurant once a month. We are very fortunate in the Winter Park area to have several restaurants within walking distance from our WP office. The two restaurants that are closest to us are Ethos Vegan Kitchen and Café 118. Both offer amazing food.  The other thing that makes me love these restaurants is they are socially responsible business and they are environmentally aware.  They source local organic produce and use vendors that honor the same principals.  The food is creative and beautiful in presentation.

In the Golden Triangle area which is the location of our Eustis office, we also have two choices.  In downtown Mount Dora, my personal favorite for date night, we have Vitality Bistro.  They put a twist on old favorites.  The food is very tasty and I love the energy in the restaurant.  The chefs are passionate about what they prepare.  They also offer classes on how to make some of their recipes.  I think that is so special that they share their expertise.  My other favorite place is in Leesburg.  Living Green Health Foods is a retro kind of place.  They recently moved from downtown Tavares to a new location in Leesburg, right on the main drag.  This is a friendly, feel at home venue.  The food is delicious and it is a great place to pick up your organic supplies.  I love to stop in for a Living Green Smoothie with a scoop of protein, my kind of "fast food"!  Their menu is limited, but the taste is huge.

The thing that I love about all of these restaurants is the owners are just like you and me.  They are passionate about their foods, they support local vendors and they source local produce for their menu items.  I know that the prices maybe slightly higher than going to a big box restaurant, but these people are providing a unique gift to our towns and to our lives.  A gift of health and vitality, literally feeding our souls with foods that are nutrition rich and fiber dense, just the way it should be.  You won't find that at any big box restaurant.  So, pick a restaurant listed above, plan a date night and support a local business.  It does a body good!
The newest addition!

Another special treat today!  She hatched!  She is drying her wings gently before she takes her first flight.  I watched her fan her wings, slowly and meticulously, not only to dry them, but to unfold and strengthen them. Then in a moment of time, she was fluttering randomly about, trying out her new wings.  She paused on rock, fanned her wings in the sunlight a dozen times, gave a gentle bow and she was off into the wild, blue yonder!  What an extraordinary gift!

Your One Degree challenge: Spread your wings and plan your date night at a local restaurant that actually feeds you!

Friday, December 5, 2014

One Degree of Change #6

Moments before hatching!

One Degree of Change #6

My fascination with the Monarch butterfly continues!  On Thanksgiving Day when the family was visiting, I gave them the chrysalis tour. We now have a grand total of 26 chrysalises in the entry way to our front door.  All were amazed and had fun searching for them.  It was like an Easter Egg hunt on Thanksgiving Day.  The six milkweed plants in our garden are stripped of leaves and there are still at least two dozen caterpillars still gnawing on the stalks and seed pods. And even though their food source has been depleted, they only eat what they are supposed to eat.  They don't begin eating the next green thing.  They instinctively know that their little caterpillar stomachs are full of the right amount and the right kind of nutrition to transition to the next stage.  I wish my patients would be more like that!  There would be less obesity in this world.  Look at this chart for FloridaOnly 35% of the state of Florida are at a healthy weight! That means the rest of the state is either overweight or obese.  Sad but true.  This is part of my passion and purpose in doing the one degree of change.  My vision is 62% of the population being at a healthy weight.  Just one degree at a time!

#6 Try one new veggie per month.  There are so many vegetables out there, people!  You are adults, don't snub a veggie because you didn't like it when you were a kid.  There are so many resources for recipes.  Be brave, create something that you would enjoy!  Here's your monthly vegetable list for next year:
Okay, I have even done your homework for you.  If you click on each veggie, it will take you to a recipe.  I used a variety of vegan and vegetarian resources.  And, no, I am not a strict vegan or vegetarian.  But this helps with those that have food allergies and you know who you are!  Give it a try.  Make your shopping list each month to include ingredients to make one new veggie dish for a Meatless Monday!  If you have eaten that vegetable before, try a different recipe.  Make it a family affair!

And we have a beautiful Monarch!
I just walked outside to check the mail and we have BUTTERFLIES!  The first one was on the wall, already out of the chrysalis and drying her wings.  I inspected all the chrysalises that formed about the same time and one on the silver palm that was turning dark. An indication that the final transformation is impending.  So I walked inside to get my phone to take a picture of the recently hatched butterfly and the one I just observed, hatched too!  And I missed it! So is the marvel of one degree of change, right before my eyes.  Once again proving that each degree we make in our personal world does make a difference.

Will you accept the challenge on making just one degree of change?

Friday, November 28, 2014

One Degree of Change #5

One Degree of Change #5

 The entry way to our front door looks like we decorated for the holidays with Monarch butterfly chrysalises! They are on the walls, hanging from the gutters, on the hose reel, adorning the silver palm and on the backs of the Adirondack chairs on the deck.   When I first discovered the "star" caterpillar selecting our front door for it's transformation, I savored the opportunity to be a spectator.  I took this picture in the morning and with in two hours the first stages had already taken place.  And by noon the chrysalis was complete.  Note the detail, it appears to have gold beading around the top rim.  All of this happened from that tiny caterpillar eating quality nutrition, in just the precise quantity for just the precise amount of time. 

#5 Clean out your cabinets & refrigerator of all foods containing the ingredient: TRANS FATTY ACIDS/TRANS FATS!

Another simple task you might think, but food manufacturers have hidden this dangerous ingredient in those processed foods you "think" you love.  Why should you worry about TFA's? Here are the facts:
  • Trans fat is double trouble for your heart health
  • Trans fat raises your LDL ("bad") cholesterol and lowers your HDL ("good") cholesterol.
  • A high LDL cholesterol level in combination with a low HDL cholesterol level increases your risk of heart disease, the leading killer of men and women.
  • If the fatty deposits (formed by the build up of LDL) within your arteries tear or rupture, a blood clot may form and block blood flow to a part of your heart, causing a heart attack, or to a part of your brain, causing a stroke.
  •  It’s also associated with a higher risk of developing type 2 diabetes.
Why is it so dangerous? Well, trans fat is formed through an industrial process that adds hydrogen to vegetable oil, which causes the oil to become solid at room temperature.  The chemical make up is distorted changing the way the bonds are formed. It's like taking your leg and putting it where your arm is supposed to be and vice versa.  It's just not right.  These trans fats have to be heated to extreme temperatures before they boil.  Think about this, your body temperature averages 98.6 degrees (F), your body temp will never get high enough to burn those fats out of your system. Your body can't process the trans fats, so they build up around your heart and are deposited around your abdomen and thighs. 

Here are a list of your local suspects:
The hidden name for Trans Fats is partially hydrogenated oil.
  • Baked goods: cakes, cookies, pie crusts and crackers
  • Ready made frosting
  • Potato, corn and tortilla chips
  • Microwave popcorn
  • Fried foods: donuts, French fries, fried chicken
  • Refrigerator dough: biscuits, cinnamon rolls, pizza dough
  • Non dairy creamer
  • Margarine
  • Salad dressings
  • Peanut butter
  • Gravy in a jar
What's in your wallet, I mean, cabinet?  Shocking, isn't it! And the FDA lets manufacturers put "ZERO TRANS FATS" legally on the label. In the U.S. if a food has less than 0.5 grams of trans fat in a serving, the food label can read 0 grams trans fat. Read your labels, people!

The holiday season is here! Make great selections, read your labels and feed your body with nutrient rich and fiber dense foods. Now that you know better, you have to do better!

Here is my easy and quick recipe for
They still have calories, but no trans fats or high fructose corn syrup!

Friday, November 21, 2014

One Degree of Change #4

The tiny caterpillar beginning it's one degree of change!

One Degree of Change #4

Inspired by watching the caterpillars begin their transformation, I couldn't stop thinking about how tiny changes can make a difference in our quality of life.  I counsel and coach my patients everyday attempting to inspire and motivate them to take care of the amazing machine we call "our human body".  The small egg that hatches becoming that caterpillar, who knows exactly what to eat and how much to eat to grow to the exact size for the next transformation.  I have watched the tiniest caterpillar, within days of hatching, devour the milkweed and grow to 300 times its original size.  And that is how nature works.  It is my patients that I watch devour foods that are not good for them and they grow by 10-50 lbs.!  That is not an act of nutrition but an act of self destruction.

#4 Clean out your refrigerator door of all foods with the ingredient: HIGH FRUCTOSE CORN SYRUP
I know this sounds so simple and unassuming, but here are just some of the facts:
  • The average American consumes 65 lbs. of HFCS per year (mostly in sodas).
  • Sugar in any form is the leading cause of Type II Diabetes, Obesity and Heart Disease.
  • HFCS consists of glucose and fructose, not in a 50-50 ratio, but a 55-45 fructose to glucose ratio in an unbound form.
  • High Fructose Corn Syrup is sweeter than glucose.
  • HFCS is cheaper than sugar because of the government farm bill corn subsidies.
  • HFCS goes right to the liver and triggers lipogenesis (the production of fats like triglycerides and cholesterol) this is why it is the major cause of liver damage in this country and causes a condition called “fatty liver” which affects 70 million people.
  • HFCS contains contaminants including mercury that are not regulated or measured by the FDA.
  • HFCS is almost always a marker of poor-quality, nutrient-poor disease-creating industrial food products or “food-like substances”. 

So why would you even want to put this in your mouth?  So here is your challenge.  Open your refrigerator and look at the food items that are just in your door.  Read the labels. The products that will be suspicious are:
  • ketchup
  • salad dressings 
  • pickles
  • pickle relish
  • pancake syrup
  • jellies and preserves
  • sodas
  • juices
A jar of sweet pickles
with a picture of a stork!
What did you find in your door? Don't balk at throwing something out because it is unopened or half consumed.  Empty the container and recycle it.  Don't make that mistake again.  The loss of money from throwing away those foods will be made up in less money spent on your healthcare for diabetes, obesity and heart disease in the future.

So to honor your initiative to clean out your fridge, I cleaned out mine to make a meal (No HFCS in my fridge)!  I did my own version of the "Chopped" TV show.  In my basket were four boneless, skinless, organic chicken breasts, a box of organic chicken stock, 1/2 a container of coconut milk, a head of cauliflower, two large cloves of garlic, a whole yellow onion, 1/2 a red pepper, 1/2 a bottle of Iguana Jalapeño sauce and some green onions and fresh cilantro.  So what did I create?

Dr. B's Paleo White Chicken Chili
with coconut flour biscuits!
Dr. B's Paleo White Chicken Chili

  • 1.5 - 2 lbs. boneless, skinless, organic chicken breast, cut into bite size pieces
  • 1 Tb. I used cayenne chili pepper infused olive oil, or regular olive oil
  • 1 large onion, diced
  • ½ red bell pepper, seeded and chopped
  • 1 -2 jalapeños, seeded and diced or I used a ½ a small bottle of Jalapeno sauce
  • 2 cloves of elephant garlic or 4 cloves garlic, minced
  • 2 tsp. salt
  • 1 Tb. ground cumin
  • 4 cups organic chicken broth
  • 1 small head of cauliflower, broken into very small pieces to simulate cannellini beans
  • ½ cup thick canned coconut milk (unsweetened)
  • 1/3 cup of corn grits (ground with the milling blade & my Nutribullet), masa or arrowroot powder
  • Chopped green onions and cilantro for garnish
  1. Chop the chicken and veggies. Then place a large skillet over medium-high heat. Add the oil, onions, peppers, jalapeño, and garlic.
  2. Sauté for 5 minutes, then add ½ of the diced chicken, salt and spices. Sauté another 5-8 minutes, until the chicken is nearly cooked through.
  3. In the crockpot add the broth, the remainder of the chicken, cauliflower, and coconut milk. Whisk in the ground grits, masa or arrowroot powder and bring to a boil.
  4. Lower the heat and simmer for 20 minutes. Then take a potato masher (or ladle) and smash the chicken pieces to shreds. Serve topped with green onions and cilantro.
Note: Feel free to add 2 cans (drained) of white beans instead of the cauliflower, if you aren't on a paleo diet (or don’t know what it is?!).
Now clean out that refrigerator!


Friday, November 14, 2014

One Degree of Change #3

One Degree of Change #3

Feasting on milkweed!
My home is a fascinating place.  I have surrounded myself with the wonders of nature.  One of my many pleasures is my butterfly garden.  It greets you as you come to the front door.  The garden is made up of a majestic silver palm or bismarkia nobilis which stands guard over the area.  Bulbinia, red salvia and a bleeding heart vine have the beautiful flowers which provide the nectar to attract the butterflies.  Then it is necessary to provide a host plant, in this case it is milkweed.  The host plant is the restaurant for the caterpillars.  The Monarch butterfly is so attracted to these flowers.  She then lays eggs on the underside of the leaves of the milkweed.  Upon hatching the caterpillars grow quickly and devour the milkweed.  Within a few days they are the size of your pinky finger.  At that point they will travel up to 30 feet from the host plant and begin the process of forming the chrysalis.  It is the caterpillar's one degree of change on a daily basis that brings about the transformation.  It is simply mesmerizing, or should I say metamorphosing!

#3: Eat out only 15 times a month, or less!    Wha-wha-whaaaat? Yes, I said that and meant it.  We have 60-90 meals per month.  Eating out only 3-4 times a week may seem drastic to many people.  Calculate how many times you eat in a restaurant. Now calculate the cost of each meal including tip.  You could save a small fortune!  In our household we eat in a restaurant 3-4 times a week.  We usually select a local restaurant and enjoy food that we would not normally prepare at home.  We go out for sushi or Thai food and an occasional lunch or breakfast.  Most of the time the meals we prepare at home are more nutritious and we can be sure of the ingredients.

To maintain your one degree of change of creating a new you, decide to create more meals at home.  Make it a family event.  Create healthy menus, make it fun to shop and share the kitchen chores.  Make the meals colorful with plenty of organic vegetables.  Challenge the household to come up with unique meal presentations.  Prepare a favorite food that you usually eat when you go out and make it healthy.  Try gluten free or vegan recipes. Take heirloom/family recipes and make a healthier version by substituting a more conscious choice of ingredients.  Explore the web, the internet is a great source for finding recipes. 

Our front door caterpillar!
Chrysalis formed on our Silver Palm!
These are photos of my future Monarch butterflies.  I counted twelve caterpillars beginning the cocooning process.  And we have more that are still on the milkweed. We even have one who decided our front door was the perfect location! We are looking forward to our kaleidoscope of butterflies! Here is a short video that show the process of transformation!
Just a miniscule change every few hours changes a caterpillar into an extraordinary chrysalis. 

        What will your change look like?

Saturday, November 8, 2014

One Degree of Change #2

This morning, another crisp, clear morning that makes a great start for the day.  In the gym at 4:30 and on the road by 5:15, a.m. that is. Also the pleasure of seeing a spectacular full moon.  I love when the moon is so full and so bright that I cast a shadow, I guess that's how the song "Moon Shadow" was inspired!  Now you can't get that tune out of your head (that is called an "earworm").  At least I didn't talk about the song, "It's a Small World"! 

To continue with the 100 degrees of change, I present another opportunity to move toward your one degree of change.

#2  Join a CO-OP. This is a great way to follow up with the #1 Degree of Change of eating local.  I gave you a few locations last time, but I want to make it as easy as possible. 

If you live in the Golden Triangle area (Eustis, Mount Dora, Tavares/Leesburg) I would suggest Lake County's Veggie-Table.  You can go to Facebook and look up Lake County's Veggie-Table (or just click on the link).  The cost is $8 for your bin.  You can email Sherri Owen to get on her email list. Your name will be added to the next list which comes out 2xs a month, the 1st & 3rd Friday. When you get it, order produce by Monday night! Pickup your produce on Thursday's between 10:30 & 1:30, in the Eustis/Mt.Dora area. There are no yearly membership fees. There is a one-time bin fee of $8 for the purpose of purchasing a bin for your produce. You are able to buy that when you place your first order.  Take your reusable grocery bags to pick up your produce.

Another choice for Lake County residents of Leesburg and Tavares is Lee Farms and they have a Facebook page: Lee Farms Webster.  You have a choice of a Fruit Basket, Large Family Basket and a Small Family Basket.  Each one gives you the choice of a Farmer's choice or a Traditional Choice.  It is a pay as you go and very affordable.  There are delivery options and pick up options.

For those of you that live in Orlando/Winter Park, you are very lucky.  You have so many more choices.  I will give you two options, but don't limit it to these.  Google local co-ops and you can see what is the most convenient for you.  Your first choice is Orlando Organics.  They are a family-owned and operated organic produce home delivery service. They have been in business since June 2002. They are not a co-op or a buying club, nor are they a retail store or a CSA farm. They exist solely as a delivery service. You sign up for a subscription of organic produce, choosing one of our primary produce options, and they deliver that produce to your home weekly or biweekly (every other week). (Unfortunately, they do not deliver to offices or business addresses.)
The contents of each of these bags change from week to week and are based on seasonal availability, what they get the best price on, and are based on their goal of supplying you with a varied selection of fruits and vegetables every delivery. They get their produce from organic farms all over the country. They try and obtain locally and regionally grown produce whenever possible.

Your second option for the Orlando area is Homegrown Co-op.  They have a store front on Orange Avenue between Florida Hospital and Princeton Avenue.  Their online market is reserved for  members, but you are able to make two trial orders to test the market. After your third order you will be auto-charged $45 for a subscription annual membership. You do not have to be a Member of the Cooperative shop in the retail store, however most items are marked up a small percentage.
These surcharge monies will simply go to pay but a portion of Federal Income Tax the Cooperative is liable for with all non-members using their service. Wouldn’t you feel better with them using that money right here in Central Florida to create more jobs, while saving green space and creating identifiable culture for our region?  If you are planning to make more than $400 in purchases throughout the year (that’s only $33.33 per month), you should consider Membership, because at only $400 in local food patronage your non-member surcharges will equal an annual dues payment.
Membership costs are as follows:
$45 yearly for 5 years
$200 lifetime
$4.35 a month for 60 months (5 Years)

Now you have no excuses.  Two simple options for the two areas of my offices.  This is about community and community support.  I love community.  This morning I had the opportunity to speak to a group of Fleet Feet runners preparing for half and full marathons in December and January.  My speaking venue was an open courtyard between Panera's and Peach Valley Café.  I had the privilege of speaking to these athletes who just finished running 10 -12 miles.  There were also people  walking about and others were casual observers on the trail, all stopping to listen.  It brings me great pleasure to teach about eating well.  Maybe it made a one degree of change for someone in that courtyard!

Sunday, November 2, 2014

Another Degree of Change

Waking up to an extra hour of sleep and a chilly fall morning on a beautiful Sunday morning. Talking about one degree of change, this morning represents several degrees of change, as in temperature.  Just like the change in temperature, it brings change.  We pull out sweatshirts, sweatpants and put away the flip flops.  We have an extra cup of hot coffee or tea to take the chill off.  And we make a big crock pot of veggie soup.  We have a change in wardrobe, routine and foods that we eat, all because of a few degrees of change in outside temperature. What if you would consider a one degree of change in your life?

Last week we traveled by car to upstate New York to pick up a friend who has congestive heart failure to bring her back to her Florida home.  It was a dead head trip on the way up.  Sleep five hours then switch and drive five hours.  We made it in 16.5 hours.  That gave us a day and a half to enjoy the fall beauty and vineyards of the region before heading home.  Because our friend is only able to travel for so many hours in a day due to the possibility of complications from her condition, we broke the trip up into two days on the way back.  As I was enjoying the fall beauty during the trip as a passenger, I was inspired to make a list of 100 degrees of change.  It started out as a list of 25, which turned into 50 and slowed to a total of 87 degrees of change!  Well you can't stop at an uneven number, at least I couldn't, so it became a list of 100 degrees of change.  My inspiration was drawn from my own personal changes and ones that I would like to incorporate in my life.

Drawing from this list and saving you from having to be creative, my mission is to demonstrate how easy it is to make one degree of change!  Twice a week, I will give you two ideas to select as your one degree of change.

1. Eat local within a 10 mile radius.  You will have a better chance of eating organic if you select local produce.  In our neighborhood we have several choices: in Lake County @veggie table of lake county. @give organics. @leesburg herb shoppe. All can be found on Facebook.  Google in your area for a local organic choice of produce!  Here is a website that will let you search your community for organic co-ops:

Take the challenge! Now to enjoy my fresh veggie soup!  Here's the recipe:

 Dr. B's "Clean Out the Frig" Veggie Soup

Get out the Crock pot, start the soup first thing in the morning.

1 quart chicken stock (I had some frozen that I had made)
1 can organic roasted tomatoes with garlic (BPA free can)
1 large organic sweet potato, cubed with skin
1 large organic beet, cubed
1 head of broccoli, chopped including stalk
1 large yellow onion, chopped & sauteed in organic butter
1 cup chopped organic carrots
1/2 large red pepper, chopped
1 pint of grape tomatoes (whole)
1/2 bag of organic baby spinach
leftover crumbles of cheezy kale chips (cleaned out the cabinet too! :-)
1 Tbsp of granulated garlic, I was out of fresh garlic!
1 Tbsp of Turmeric
1/2 tsp Curry powder
1 tsp of red pepper flakes (optional)
Himalayan salt to taste

Turn the crock pot on high.  Add chicken stock and can of tomatoes.  Chop the onion and saute in organic butter till clear, while chopping the rest of the veggies.  Put everything in the crock pot and bring to boil.  Turn heat down to simmer or warm. Season to taste and enjoy! We grated fresh Parmesan on top!  Remember you can use any veggies.  These were veggies that were leftovers in our refrigerator.

Sunday, October 26, 2014

The Purification Finale

The Purification Finale

This week marks the end of the Standard Process Purification Program.  We only had a few causalities, but they will resume in January with the next group.  I really don’t give anyone a chance for an excuse to not do the program.   And the participants who tried to excuse themselves from the program were grateful for the push to continue and finish.  It gives me so much joy to watch the growth of the group as they successfully complete each week.  Many had no clue how dangerous sugar and trans fats are to the body or how to even determine that these substances were in the foods they previously had been consuming.  Those “ah-ha” moments are fun to watch as a teacher.  And as Maya Angelou said, “When you know better, you have to do better”.  Each week information was given to create health and wellness for the future of each participant.  I feel it is an important approach to their success.

As chiropractic physicians, we are really the pioneers for nutrition.  We understand that most chronic disease has a root problem.  We are already in the position to promote wellness and good health thru eating foods that are nutrition rich and fiber dense.  The Standard Process Purification Program is the perfect opportunity to present this concept to patients.  This 21 day program helps to make the one degree of change that will affect each participant for the rest of his/her life.  More importantly the affect spreads to their families, friends and co-workers.  I have overheard the discussion of many of the participants in the waiting room of my office, sharing their new found knowledge and recommending the Purification Program to unsuspecting patients.  And the tales told by others about how they cleaned out the refrigerator of all High Fructose Corn Syrup products, engaging the whole family into making a change.  Still others, who were initially shocked about how much sugar is in the foods in their cabinets at home, drastically ridding their homes of sugar laden products.
I always ask participants to tell me what their “one degree of change” will be or how the program affected them for the future.  It makes my heart all warm and fuzzy when they tell me what those things are and how life changing the program was for them.  It fulfills my mission statement of getting my patients well and keeping them healthy. 

Patient C
                                                Week Four of My Journey

There was a bittersweet energy as we gathered for our last weigh-in and meeting.  I was excited about all my accomplishments, yet sad that I wouldn’t have the weekly accountability or community.  My final result for the twenty-one days was a nine pound loss and a three percent decrease in my body fat.  But my biggest accomplishment was giving up coffee.  I never thought I would be able to or would even want to.  Remember, I enjoyed coffee so much, I drank it black.  I would even go as far as to say I had an addiction. It feels great to be free of it, not to mention the side effects of sound sleep and morning energy!

During this class we learned how to transition properly into our new norm.  We learned the order of how to re-introduce items such as grains, dairy, and nuts into our diets.  Dr. B explained to us the difference between an allergic reaction and intolerance.  Which I got to experience personally when I decided to eat grains, as I had an immediate reaction.  I always knew that I didn’t really want to eat grains, but now that my body is clean I am clear as to why I don’t want to. 

We also discussed the importance of supplemental support post-detox.  What to take, where to get it, and why.  Most over-the- counter vitamins and supplements are fractionated, contain synthetic ingredients, and a lot of fish oil supplements are rancid.

We learned many things over the 21 days, but the most important lessons I learned are that I am stronger than I thought, that I can accomplish anything I put my mind to, and things aren’t as hard as they sometimes appear.  At the time I agreed to participate in this program, I was in the middle of a life crisis and depressed.  I kept coming up with reasons not to do the program and Dr. B stood firm that as “exactly why I needed it.”  Although I couldn’t see it on day one, I can now tell you she was exactly right!  My depression has lifted, my thoughts are clear, I have more energy, and for the first time in years I am excited about life!  Thank you Dr. B for not only helping me get my life back, but get the one I’ve  dreamed of - a healthy lifestyle that has me in integrity with my  life purpose.  

Here are some testimonials from this group that you have followed:

"Who knew processed food and regular decaf coffee and diet soft drinks were so bad? I had even been following a diet given to patients at a nationwide medical weight loss center! Dr. B. read over their diet plan and saw it was mostly food that turned quickly into sugar with only a small bit of protein. With just 21 days on Standard Process Detox I got a healthier body and mind. I don't stress eat junk food. People notice I look thinner which is also way cool. Sipping red wine during dinner instead of guzzling huge glasses of ice water during my evening meal is a real treat."  L.G.

"I did this as a reboot... I was doing well ,eating healthy ,and exercising on a regular basis for quite awhile and then I just feel off the wagon may of this year and instantly I began to feel tired all the time and just felt like crap and eating very unhealthy so when I heard about this detox/cleanse it was boost/kick in the butt I needed to get back on track... I experienced more energy weight loss and what was a great bonus for me clearer skin ... I had my doubt's at first but so glad I did this!!!" C.R.

"As a direct result of the liver purification program, I am sleeping better than I have slept in years! No melatonin needed anymore. Sleeping better has led to me an overall sense of feeling better.
I had no idea the "healthy" food I was eating was making me so bloated until those foods were removed during the program. My husband and I plan on keeping to the recommended foods after the program is complete....with the "occasional" added treat of course. We miss pizza and pasta but have found very creative and delicious ways to substitute vegetables for the starchy parts.
Our new BFF - "The Spiralizer"!
I am VERY HAPPY to report we have both lost over 7 pound as the "side effect". We plan on doing this cleanse twice a year. I knew my body could feel better, I just wasn't sure what it needed. With the help of Baystreet Wellness, we now have a complete plan....and it's working!! Thank you Dr. B for sharing your knowledge. A 1% change really does make a difference!" A. & D.R.

"The detox program was definitely a success for me! Not only do I feel more energy, I lost 8 pounds that I have been trying to shed for over a half of year. I started on the new vitamin supplement today and feel great!! Love that is all natural! Thank you for the new nutrition information. I learned so much and want to continue learning for myself, family and patients!!"  DR. K.S.

"Well, it's the last day of my 21 day detox. I did it. I can't believe I did it! I wasn't perfect, but I did really well. I lost 10 pounds and feel really good. I feel lighter, healthier. I can wear clothes that i haven't worn in a long time. I learned a lot about eating healthier and Scott and I have been more invested in what we eat and when. Due to our weight loss and how good we feel, we are both motivated to keep up with our new healthier eating habits. It wasn't always easy. There were times when I wanted a Mellow Mushroom Pizza really BAD. Surprisingly, it wasn't the sugar that I craved (which I always thought I was addicted to) as much as the snack foods like salsa and chips, guacamole and chips, mixed nuts. Oh, and the ice cream. I really, really wanted some Ben & Jerry's - BAD. We can't wait to have a glass of wine. And I look forward to having some of those foods that I love, but now I have really healthy recipes, thanks to Dr. Besuden, that I can make myself with fresh, organic ingredients. I know now how satisfying a meal with just vegetables can be. In the beginning, I thought taking so many capsules a day was going to be awful, but it really wasn't. We just got used to it. I also felt I had a lot of support from Dr. Besuden between the classes and the Facebook pages, and being able to contact her via email. I'm really glad I did it." S.H.

You have had the chance to experience the Standard Process Purification Program through many of my participants.  January is just around the corner... Be clean in 2015!