Treats To Satisfy the Sweet Tooth of Every Paleo Diabetic

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7 Sweet Treats That Won’t Leave You Feeling Deprived.

The summer is time for ice cream, popsicle, pudding, and pies but eating these things while following a paleo diet is difficult and possibly deadly to a diabetic!    It is possible though to satisfy these summer cravings while following your dietary restrictions.  I have first-hand experience.

I have eaten according to the paleo principle for almost two years.  My boyfriend is gluten-free and I have several family members who are diabetics.   Because I am usually the host of many summer cookouts, I have spent a significant amount of time finding recipes that I am proud to serve and that meet all the dietary requirements of my guests as well as myself.

As a refresher, people who “eat paleo,” avoid grains and dairy.  A full description of the paleo lifestyle is beyond the scope of this article but to find out more, check out Robb Wolf’s website by clicking here.   Persons who are diabetic should limit sugar as well as limit their carbohydrate intake that turns into sugar.[i]

1.  Frozen banana slices dipped in organic chocolateWhile bananas are somewhat high on the glycemic index, by cutting them into slices, you can divide one banana into 3 servings (about 4 grams of sugar).  By dipping just half of each slice in chocolate, you only add 1 gram of sugar to the mix.  Here are lots of great recipes and techniques courtesy of Pinterest (of course).  You will find if you click on the link that many of the frozen banana recipes are not diabetic-friendly but there some great technical tips for how to produce a really beautiful frozen banana.   https://www.pinterest.com/explore/frozen-banana-bites

2.  Strawberries “sundaes.”  This is my niece and nephews’ favorite treat in the summer because they taste great and they just love the mess (whipped cream mustaches) that they make when they eat them.  Hint:  have your kids eat them outside!  Wash and de-stem fresh organic strawberries.  Fill them with a squirt of non-dairy whipped cream and drizzle with just a little bit of organic chocolate sauce.  [Click to Tweet]

3.  Warm Apple Strudel.   If you are dying for that piece of apple pie, this might do the trick.  Peel, core and slice a small apple into chunks.  Sprinkle 2 tablespoons of unsweetened granola on top.  There are many unsweetened, paleo-friendly granolas on the market!  Sprinkle Stevia on top (to taste) and ¼ tsp of cinnamon.   Remember that Stevia is more than twice as sweet as sugar so go light on it! Cover with foil and put in the oven at 325 and bake for about 30 minutes.  You can also microwave it for 1 to 1.5 minutes but I am not a fan of the microwave. It actually changes the molecular structure of food!

 4.  Sugar-Free Coconut Vanilla Ice Cream.   This is a great ice cream treat.   Although made from coconut milk, it does not have a strong coconut flavor.  I found this recipe last summer on Insonnetskitchen.com.  Here is a link.  Good stuff!  http://www.insonnetskitchen.com/sugar-free-coconut-vanilla-ice-cream

5.  Peanut Butter Pudding.  Who doesn’t love the combo of peanut butter and chocolate!  This recipe was actually for a pie and the “pudding” was the filling.  Mix 1.5 cups of almond or coconut milk with 1 small box of sugar-free dairy-free instant vanilla pudding mix and mix with a wire whisk.  Add 1/3 cup of peanut butter, ½ tsp of gluten-free vanilla extract and 1 cup of frozen, fat-free, dairy-free whipped topping.  Pour into bowl and refrigerate for 4 hours.  Makes 10 servings.  Sugar: 5 grams and delicious!

6.  No Bake Key Lime Pie.  I love key lime pie.  Yes, I know that “real” key lime pie is not green but I had to make some changes to make this perfect summer treat fit my requirements.

Ingredients: 1 small box of sugar-free lime Jell-O, ½ cup of boiling water, 1 8-oz package of low-fat or fat-free, dairy-free cream cheese (Trader Joe’s makes a good one!), 1 Tb of fresh lime juice, 1 tsp grated lime peel, 2 cups frozen light dairy-free whipped topping, thawed.

Directions: Dissolve Jell-O in boiling water.  Beat cream cheese in large bowl and slowly add Jell-O until well combined.  Stir in lime juice and lime peel.  Fold in whipped topping until well blended.  Pour all into a pie pan lightly sprayed with coconut oil cooking spray.  Chill for about 3 hours.  Yum!

7.  Yogurt Popsicles: Last but not least, you must have a popsicle in the summer!  Sure, you can buy sugar-free popsicle in any grocery store but I guarantee that they won’t taste as good as these!  Why?  They are made with paleo-friendly and diabetic friendly coconut milk yogurt!  Combine 3 cups of plain, non-fat coconut milk yogurt (or strawberry flavored) with 2/3 of a cup of no-sugar-added strawberry syrup (slightly less if you use strawberry yogurt).  Mash ½ cup of sliced strawberries with a potato masher.  Put cupcake papers in a muffin tin and divide the yogurt mixture evenly between them.  Divide the mashed strawberries equally and put on top of the yogurt mixture.  Freeze for about 30 minutes until slushy.  Put popsicle sticks into the center of each cup and put back in the freezer until firm. Peel off paper before eating. Makes 6 popsicles.

So that’s it!  Hopefully, one of these options will bring back memories from the summers of your childhood.  If only we had summers without work again too!

Do you have a dessert recipe that you would like to share that both diabetic and paleo friendly?

Caroline Boardman

Republished on June 20, 2018 from June 3, 2015

Email: info@feohio.com

www.balancingyourchemistry.com

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Chiropractic Physician

Click here to make an appointment with one of our doctors.

[i] Note: if you are a diabetic or have any other doctor-ordered dietary restrictions, please check with your doctor about what you should and should not be eating.  This article is not intended as medical advice.

Does Happiness Improve Your Health? 13 Tips To Make Sure It Does!

Being a happy, healthy person is much easier said than done.

Everyone wants heath and happiness.

Here’s a great article and shows some of the science that connect health and happiness. https://www.globalwellnesssummit.com/wp-content/uploads/2018/03/7_happiness_2018TrendsWellness.pdf

Loved this paragraph.

Mounting Evidence: Happiness Improves Physical Health Anyone that cares about human health needs to care about happiness because studies increasingly show that happiness has an independent and powerful impact on physical health. It’s been studied in-depth. For instance, a 2017 meta-review2 of 150+ studies on the connection confirm with “almost no doubt” that happiness really can influence health. Another Harvard meta-review3 of 200+ studies found a connection between happiness and optimism and lowered risk of cardiovascular disease and abnormal body weight. A 2018 study4 led by Cornell University found that people who experience a range of positive daily emotions – from enthusiasm to calm – have lower levels of inflammation, which is linked to a lower risk of premature death and chronic disease. Other studies show happiness’ positive impact on everything from speeding wound healing to longer telomeres. And, while these studies show a strong association more than cause and effect, the evidence keeps growing that happiness affects health and aging deep down to the cellular level.

We’ll see more “eating for happiness” with diets and menus packed with more foods like tuna, salmon, nuts, seeds, bananas, green tea, dark chocolate, spinach, blueberries, and blackberries because they boost serotonin and other happiness hormones. Research mounts that food has a powerful impact on the brain and mood: For instance, a 2017 study from Deakin University (AU) showed that an anti-inflammatory Mediterranean-style diet high in vegetables, fish, olive oil and nuts reduced symptoms of depression in 32% of its sample. J. Walter Thompson (JWT) also named “Mood Food” as one its top trends for 2018, and we see companies like Monarch Airlines creating mood-enhancing food menus for passengers (like green tea and lavender cakes to calm anxiety) or even Pizza Hut introducing a mood-enhancing pizza. The really eye-opening research is around how our microbiome – that ecosystem of bacteria, fungi, viruses, and yeasts that live in our intestinal tract – plays a powerful role in regulating our emotions and determining our very happiness. All those bugs in our gut generate many of the transmitters and hormones that play out within the brain, like serotonin that regulates mood, appetite, sleep and social behavior. Studies even indicate that the lion’s share of our serotonin is produced in our gut, and disruptions in the microbiome are being connected to anxiety, depression, autism, and dementia. The research about the tight connections between the gut and mental health is so compelling that the Denver VA hospital is running a trial using probiotics to treat veterans with PTSD, and their findings17 of the impact that this simple food supplement has on how our brains and bodies respond to trauma are fascinating. It’s no newsflash that more people are eating for a healthier microbiome, meaning more soluble fiber (like brown bread, nuts, and seeds) and probiotic/ fermented foods like yogurt, kombucha, kefir, sauerkraut, and kimchi. What we will see more of is research specifically on the gut-brain-happiness axis, an exciting field called psychobiotics.

Here’s another article: http://time.com/4866693/happiness-improves-health/

The review does point out that in many of these studies, it’s possible that better health could lead to improved emotional states, rather than the other way around. Since most studies on this topic are observational, it’s possible that other variables (that were not or could not be controlled for) are to blame for changes in both happiness and health.

But overall, the authors wrote, the evidence is strong enough to say that subjective well-being can influence health and longevity, “at least in some instances.” The question now, they say, is why happiness is linked to health for some people, but not for others.

Here are some tips that will overall help your happiness and your health.

Stop negative thinking

A negative mind will never give you a positive life. Stop thoughts that are limiting and self-defeating like “I can’t do that “or “I’m not good enough “. Don’t believe everything you think. Negative and pessimistic thinking is unhelpful and will hold you back from achieving your goals and greater self-confidence. Replace negative thoughts with words that are positive and motivating. At the beginning, it is difficult, but the more you repeatedly send positive messages to yourself, the better you will feel.

Stop comparing yourself to other people

It is an extremely unhealthy habit, but even the most confident people do it: Comparing. We all do it. It’s human, but constant comparison with others make you feel bad about yourself and lowers your self-esteem. You begin to question your own worth. And this can lead to frustration, depression, eating disorders, over-spending, and simply to the feeling of not being good enough. Life is not a competition. If you make it one, nobody will win. It’s always a losing battle because the only person you’re really hurting, in the end, is yourself. Stop comparing and start living!

Don’t be a victim

You create your life. You have to take responsibility! Even if situations become unbearable, there is always a way out. You will always have the choice to make a change.

Don’t be a people-pleaser

Respect yourself and others will respect you, as easy as that. Don’t spend your whole life on trying to make everyone happy. Practice building self-awareness, discover what you are willing to do and what you don’t want to do. Start putting this into practice by saying no when something doesn’t resonate or align with who you really are. People might get mad at first, but eventually, most will come to respect you.

Start loving yourself

Self-esteem is all about how much you feel you are worth — and how much you feel other people value you. Your level of self-esteem affects your happiness and everything you do.

Be yourself! 

Don’t be somebody else. Take control of your life and live it by your own rules. Find a personal style that feels great to you and be proud of it. There is no one like you and that is your power!

Care for yourself

Eat a healthy diet, exercise regularly, drink plenty of water and sleep at least 7 to 8 hours per night. If you don’t get enough sleep, everything else will suffer. Sleep deprivation (which most of us suffer from) puts you in a pre-diabetic state, messes with your metabolism, makes you more likely to be overweight, increases your appetite, decreases your productivity, hampers your immune system, and makes you tired, moody, anxious and likely to be depressed.

Don’t strive for perfection

Nobody is perfect. You will always find someone who is more beautiful, smarter, richer, better or worse. But you won´t find someone who is perfect.

Concentrate on your strengths not your weaknesses 

Focus on what you have already achieved and reached, not what you lack and miss. Be proud of yourself and know your strengths. Avoid negative people, places, and things you don’t like or that make you feel bad about yourself.

Being around toxic people can drain your energy, make you unhappy and insecure. Surround yourself with people who lift you up, give you energy and make you feel good about yourself.

Stay focused on the present moment

It is the only reality. When the past and the future feel painful, focus on the task at hand and do it with your full engagement. Enjoy your life, make the best out of it!

Be childish and play more

When it comes to certain things, children do them way better than we do. Who said you have to get serious while growing up? Never lose the child in you, the childlike faith, childlike hope, childlike play and creativity.

Forgive yourself

Feeling bad about things you’ve done in the past can create a pretty painful present. Remember that you can begin new any day. Your past does not predict your future.

Be grateful 

Gratitude is an attitude and a way of living that has many benefits in terms of health and happiness. Feeling and expressing gratitude, instead of wanting more and more, turns our mental focus to the good things in life, which will create more things for which to be grateful. As you awake each morning, give thanks for your breath and being healthy. Life is a gift, never forget that.

Watch your thoughts, they become words.

Watch your words, they become actions.

Watch your actions, they become habits.

Watch your habits, they become your character.

Watch your character, it becomes your destiny.

Author unknown

Here’s a great Podcast on Health and Happiness:  Happy Healthy and Fit Life By Hosts Janell Yule and Jennifer Grant

Here’s a great book to read.  Happiness & Health: 9 Choices That Unlock the Powerful Connection …

Have a Happy Healthy Day!

Nancy Boardman
June 14, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

7 Natural Allergy Remedies

7 Natural Allergy Remedies

Spring & summertime bring warm weather, sunshine & blue skies, but they also bring pollen, dust, mold, & ragweed/hay fever-all of which are responsible for allergies!  Whether you suffer from sneezing, runny nose or watery eyes, allergies can lead to uncomfortable sinus congestion & if left long enough-the dreaded sinus infection.  If you act soon enough, you can nip it in the bud!  The good news is you don’t have to take over the counter or prescription drugs to get relief. Here are some natural remedies to ease those sinus blues:

  1. Natural Antihistamines:
  • VITAMIN C – In addition to being a powerful antioxidant, vitamin C is also a natural antihistamine. Although many foods are rich in vitamin C, some foods (like citrus) are histamine triggers. Instead, supplement with a dose of 2,000 mg daily is often suggested

 

  • FLAVONOIDS – Flavonoids are plant chemicals that help create the bright colors in veggies, fruits, and flowers. Quercetin (found in cruciferous foods like broccoli or cauliflower) is one such flavonoid that fights allergy symptoms. It’s available in supplements and found in many foods.

    • OMEGA-3 FATTY ACIDS – In addition to other well-known benefits, omega-3 fatty acids reduce allergic reactions. Good sources include salmon, walnuts, grass-fed meat and flaxseed oil.
    • STINGING NETTLE – It’s hard to imagine how someone long ago figured out stinging nettle was actually a very useful plant. Fortunately, it’s not necessary to handle stinging nettle to reap its benefits. A University of Maryland study reported:
  • 57% of participants found nettle capsules relieved sneezing and other allergy symptoms
  • 48% found nettle was even more effective than allergy medications

The researchers used a 300 mg daily dose of freeze-dried nettle. Other studies have

corroborated benefits of using nettle as a highly effective natural antihistamine.

    • BROMELAINBromelain is an enzyme found in pineapples. It’s commonly used for swelling reduction in the nose and sinuses. For treating allergies, one study suggests taking   400-500 mg three times a day.
    • SALTWATER – A saline nasal rinse using a spray or neti pot helps lower symptoms by clearing allergens from nasal membranes. A saltwater gargle 1-2 times a day can also help soothe a scratchy throat.
    • GINKGO – Most known for its energy-boosting abilities, ginkgo is a powerful antihistamine as well. It’s great for things like seasonal allergies, bronchitis, asthma and more.
  1. Eat an anti-inflammatory, alkaline diet – this will help reduce your risk of allergies & other health problems.
  2. Local Raw Honey (Bee Pollen) – The International Archives of Allergy and Immunology published an article in 2011 that tested how pre-seasonal use of birch pollen honey affected people with birch pollen allergies. They discovered that patients taking honey “reported a 60 percent lower total symptom score, twice as many asymptomatic days, and 70 percent fewer days with severe symptoms.” And they used 50 percent fewer antihistamines compared to the control group that took conventional meds.  I recommend taking one tablespoon of RAW local honey daily, such as by stirring some into tea, adding some to oatmeal along with cinnamon, or putting some in your smoothies.

What makes raw honey so powerful at reducing allergies? One reason is that it has bee pollen, which is known to ward off infections, allergies & boost immunity. The bees living in your area go from flower to flower collecting pollen that you are suffering from. It would make sense then that eating local raw honey will help build up your immunity to local pollen. Honey also has many enzymes that support overall immune function.

 

  1. Apple Cider Vinegar (ACV) – At the first sign of an allergy attack, put one teaspoon of ACV in your neti pot solution for a natural “sinus flush.”
  2. Neti pots – neti pots are a natural remedy for allergies and many respiratory conditions because they help to clear the sinuses and remove congestion. Use of neti pots helps improve quality of life in sufferers of respiratory illnesses and cause little to no side effects.  Clearing the nasal passages of allergens and irritants, this form of “sinus irrigation” originated in the Ayurvedic medical tradition hundreds of years ago. People living in India have received astounding results from using neti pots for centuries, and now you can, too.
  3. Essential Oils – One interesting study evaluated the effect that various essential oils had in killing the highly allergic house mites and found that eucalyptus oil ranked among some of the most potent. Essential oils for allergies work by reducing inflammation and improving detoxification of harmful bacteria, parasites, microorganisms and toxins that can trigger an attack. You can use eucalyptus oil for seasonal allergy relief in many ways: inhale using a diffuser, put into your neti pot, or add to coconut oil & use as a chest rub.

Another powerful essential oil for managing allergies is frankincense oil. The almost unbelievable cancer-killing capacity of Indian frankincense has been well established in the scientific literature for several years, but its life-giving power doesn’t end there.  Frankincense is used just as described above for eucalyptus oil.

  1. Probiotics – 80% of our immune system comes from our gut. One way to keep it healthy is to take a probiotic daily. Probiotics are beneficial “good bacteria” that live inside your GI tract and help defend you against infections, viruses, allergies and more. They are so effective that a study published in the journal Pediatrics discovered that women who regularly take probiotics during pregnancy significantly reduce their child’s risk of developing allergies.

Next time your allergies flare up, try these natural allergy remedies for effective relief without the side effects associated with over-the-counter meds.

Reproduced from https://www.khromaherbs.com/blogs/news/top-natural-antihistamines-to-treat-allergies-at-home &  https://draxe.com/8-natural-allergy-relief-remedies/

Dr. Jessica Eckman
June 6, 2018

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.