Unbelievable Chocolate Pudding #1

Healthy Livingon April 13, 2012Leave a Comment

Mary thank you for your request:) Let me know how you like it!


  • 2 ripe avocados
  • 1 very ripe banana (this is where the ‘sweet’ comes from, the riper the banana, the sweeter it is)
  • 1 t. vanilla extract (optional)
  • 2 T. coconut oil or Almond butter


  1. Dash of salt (also optional, but it ‘brings out’ the chocolate flavor)
  2. ½ c. cocoa powder (I used Special Dark cocoa powder, as it is the lowest carb I could find, for a less intense dark chocolate flavor, I would use regular cocoa powder)
  3. Place avocados (peeled and seeded, obviously) and banana in a food processor, pulse until smooth.
  4. Add vanilla, coconut oil, salt and cocoa, continue processing until the mixture is very thick and smooth, stopping to scrape down the sides once or twice.
  5. Spoon into bowls and enjoy.
  6. According to the recipe I found, this pudding freezes well and tastes kind of like a fudge cycle when partially defrosted. (I haven’t tried that theory out yet) I do know that the banana flavor intensifies after it has been refrigerated for a day or two. The original recipe called for honey, but I try to stay away from any sweeteners other than fruit, so I subbed the banana, and I liked the combination of the strong chocolate flavor with the subtle banana undertones.

Paleo Chocolate Pudding #2

Healthy Livingon April 13, 2012Leave a Comment

Unbelievable good!!!! Try it by the spoonful or as a dip on celery or apples:)



  • 2 ripe avacodos
  • 1/2 Cup local honey
  • 1/2 Cup cocoa powder
  • 2 tsp. vanilla ( optinal)
  • 2 TBS coconut oil or Almond butter


  1. Put all ingredients into a food processor
  2. Blend until smooth
  3. Chill and fridge and serve

There is a connection between what you eat and how you feel!

Healthy Livingon March 7, 2012Leave a Comment

Food Allergies:
Many people think of allergies exclusively in terms of airborne allergens such as pollen, dust, and molds. However, immune reactions can result from the different types of food sensitivities you may possess. The Most common foods causing allergic reactions are peanuts, soy, wheat, shellfish, milk, eggs and tree nuts. Currently there are no cures for food allergies. Once identified, we recommend eliminating this problematic foods from your diet.

Food allergies are divided into two major categories: immediate and delayed. When immediate food reaction occurs, sufferers experience symptoms within hours of having ingested the foods. Symptoms onset is rapid and may include tingling of the extremities, wheezing, coughing, tingling of the throat, nausea, abdominal cramps and diarrhea. Sometimes in cases where nuts, shellfish, fish and peanuts have been eaten anaphylaxis can occur.
Symptoms of delayed food allergies can take up t 72 hours to appear. This type of immune response is mediated by the IgG antibody, which is the largest circulating antibody in our immune system and can cross the placenta from the mother to the child. IgG antibodies are the most common form of immunologic mediated food responses. It can be difficult to identify the offending food since we eat so many foods that go through different processes and have many ingredients. Unidentified food sensitivities can contribute to many chronic health conditions: including Irritable bowel syndrome, Rheumatoid arthritis, headaches autism, ADD/ADHD, Eczema, Chronic ear infections and sinusitis, Malabsorption, Insomnia and many other. In order to get relief from allergies, early diagnosis and treatments are very important.


From the Health Journal MArch 14, 21011

Some people claim that eating gluten products can cause health problems like body aches and chronic fatigue — and even some behavioral problems in children. WSJ’s Melinda Beck talks with Kelsey Hubbard about a new study that sheds light on what may be going on.

All three tested negative for celiac disease, a severe intolerance to gluten, a protein found in wheat and other grains. But after their doctors ruled out other causes, all three adults did their own research and cut gluten—and saw the symptoms subside.

A new study in the journal BMC Medicine may shed some light on why. It shows gluten can set off a distinct reaction in the intestines and the immune system, even in people who don’t have celiac disease.

“For the first time, we have scientific evidence that indeed, gluten sensitivity not only exists, but is very different from celiac disease,” says lead author Alessio Fasano, medical director of the University of Maryland’s Center for Celiac Research.

The news will be welcome to people who have suspected a broad range of ailments may be linked to their gluten intake, but have failed to find doctors who agree.

“Patients have been told if it wasn’t celiac disease, it wasn’t anything. It was all in their heads,” says Cynthia Kupper, executive director of the nonprofit Gluten Intolerance Group of North America.

The growing market for gluten-free foods, with sales estimated at $2.6 billion last year, has made it even harder to distinguish a medical insight from a fad.

Although much remains unknown, it is clear that gluten—a staple of human diets for 10,000 years—triggers an immune response like an enemy invader in some modern humans.

The most basic negative response is an allergic reaction to wheat that quickly brings on hives, congestion, nausea or potentially fatal anaphylaxis. Less than 1% of children have the allergy and most outgrow it by age five. A small number of adults have similar symptoms if they exercise shortly after eating wheat.

At the other extreme is celiac disease, which causes the immune system to mistakenly attack the body’s own tissue. Antibodies triggered by gluten flatten the villi, the tiny fingers in the intestines needed to soak up nutrients from food. The initial symptoms are cramping, bloating and diarrhea, similar to irritable bowel syndrome, or IBS, but celiac disease can lead to malnutrition, osteoporosis and other more serious health problems that can result in early death. It can be diagnosed with a blood test, but an intestinal biopsy is needed to be sure.

The incidence of celiac disease is rising sharply—and not just due to greater awareness. Tests comparing old blood samples to recent ones show the rate has increased four-fold in the last 50 years, to at least 1 in 133 Americans. It’s also being diagnosed in people as old as 70 who have eaten gluten safely all their lives.

“People aren’t born with this. Something triggers it and with this dramatic rise in all ages, it must be something pervasive in the environment,” says Joseph A. Murray, a gastroenterologist at the Mayo Clinic in Rochester, Minn. One possible culprit: agricultural changes to wheat that have boosted its protein content.

Gluten sensitivity, also known as gluten intolerance, is much more vague.

Some experts think as many as 1 in 20 Americans may have some form of it, but there is no test or defined set of symptoms. The most common are IBS-like stomach problems, headaches, fatigue, numbness and depression, but more than 100 symptoms have been loosely linked to gluten intake, which is why it has been so difficult to study. Peter Green, director of the Celiac Disease Center says that research into gluten sensitivity today is roughly where celiac disease was 30 years ago.

In the new study, researchers compared blood samples and intestinal biopsies from 42 subjects with confirmed celiac disease, 26 with suspected gluten sensitivity and 39 healthy controls. Those with gluten sensitivity didn’t have the flattened villi, or the “leaky” intestinal walls seen in the subjects with celiac disease.

Their immune reactions were different, too. In the gluten-sensitive group, the response came from innate immunity, a primitive system with which the body sets up barriers to repel invaders. The subjects with celiac disease rallied adaptive immunity, a more sophisticated system that develops specific cells to fight foreign bodies.

The findings still need to be replicated. How a reaction to gluten could cause such a wide range of symptoms also remains unproven. Dr. Fasano and other experts speculate that once immune cells are mistakenly primed to attack gluten, they can migrate and spread inflammation, even to the brain.

Indeed, Marios Hadjivassiliou, a neurologist in Sheffield, England, says he found deposits of antibodies to gluten in autopsies and brain scans of some patients with ataxia, a condition of impaired balance.

Could such findings help explain why some parents of autistic children say their symptoms have improved—sometimes dramatically—when gluten was eliminated from their diets? To date, no scientific studies have emerged to back up such reports.

Dr. Fasano hopes to eventually discover a biomarker specifically for gluten sensitivity. In the meantime, he and other experts recommend that anyone who thinks they have it be tested for celiac disease first.

For now, a gluten-free diet is the only treatment recommended for gluten sensitivity, though some may be able to tolerate small amounts, says Ms. Kupper.

“There’s a lot more that needs to be done for people with gluten sensitivity,” she says. “But at least we now recognize that it’s real and that these people aren’t crazy.”

Spaghetti Squash with Marinara

Detox & Cleanse Information, Healthy Livingon March 2, 2012Leave a Comment

If you are looking to add more healthy vegetables, vitamins and minerals into your diet…….. try using spaghetti squash in your favorite pasta dish:)



  • 1 large Spaghettti Squash
  • 1 roasted garlic
  • Salt and pepper to take
  • Butter or EVOO for the squash
  • 1 large tomato, diced or chopped
  • 1/2 cup of chopped fresh basil
  • 1/2 tsp. EVOO
  • 1/2 tsp. mined garlic

Marinara sauce:

  • 2 TBS. EVOO
  • 2-3 garlic cloves, sliced and minced
  • 1 medium finely chopped onion
  • 20 oz. stewed tomatoes
  • 1 Cup fresh Italian flat leaf parsley, chopped
  • 1/2 Cup fresh basil leaves
  • Salt and Pepper to taste


  1. Preheat over to 350F.
  2. Cut spaghetti squash in half length-wise.
  3. Plcae on baking sheet and bake 25-30 minutes, until tender.
  4. Remove from the oven and shred the squash with a fork. It will look like spaghetti.
  5. Add some roasted garlic, butter/EVOO and/or salt and pepper to taste.
  6. In a separate bowl mix the chopped tomato, fresh basil, EVOO and minced garlic. Mix thoroughly  and add to the cooked squash.
  7. In a medium sauce pan heat on high. Add the olive oil, garlic chad onions for the marinara sauce.
  8. Cook till soft and then add the remaining ingredients.
  9. Stir the sauce occasionally and reduce to a simmer or 10-15 minutes. Salt and pepper to taste.
  10. Serve over the  spaghetti squash:)

Baked Kale Chips

Detox & Cleanse Information, Healthy Livingon February 26, 2012Leave a Comment

microstock_153Kale chips are super easy to make , super healthy and yummy!! I can’t make them fast enough in my house and if I take them to the office, I have to hide them:) So instead of making that late night bowl of popcorn or chips….. try munching on some kale chip! They are also a great after school snack:)


  • 1 lb. washed dried , deveined kale and torn into pieces.
  • 1 1/2 TBS EVOO
  • 1-3 TSB Sea salt


  1. Place kale in a gallon size Baggie
  2. Add the EVOO and sea salt
  3. Seal bag and shake & mix for 3-5 minutes
  4. Place seasoned kale on a baking sheet lined with parchment
  5. Bake 10 min then toss and turn. Repeat every 3-5 min till crispy.
  6. You may need to remove some of the chips as they get done.
  7. Remove from the baking sheet as the kale gets crispy.
  8. Store in an open container.

Tips for Exercising Safely in Hot Weather

Healthy Livingon July 5, 2011Leave a Comment


  • Recognize the dangers of playing in the heat.
  • Respond quickly if heat-related injuries occur.
  • Schedule regular fluid breaks during practice and games.
  • Drinking water is the best choice; others include fruit juices and sports drinks.
  • Kids need to drink 8 ounces of fluid every 20 minutes, plus more after playing.
  • Make player substitutions more frequently in the heat.
  • Wear light-colored, “breathable” clothing, and wide-brimmed hats
  • Use misting water sprays on the body to keep cool.

It is just TOO Expensive to eat Healthy!

Healthy Livingon January 20, 2011Leave a Comment

image-4.phpDear Dr. Heather,
It is so expensive to eat “healthy”, it is much easier to eat unhealthy. I just think that you are wrong! No way is it about the same cost to eat unhealthy as it is to eat healthy??

Junk food eater

Dear Junk food eater,

I refer to all junk food… “non-food items. The definition of food is
“any nourishing substance that is eaten, drunk, or otherwise taken into the body to sustain life, provide energy, promote growth, etc.”

Food items= basically everything that God grew and intended for human consumption, vegetables, grains, rice, corn, beans, fruits, beans, water, fish and animal protein
Non-food items= soda, candy, gum, frozen dinners, all prepackaged foods, canned pastas. I have never seen rivers filled with soda or trees made of candy and donuts ( except in Willie Wonka land), bleached flour/wheat products, hydrogenated oils, food colorings, monosodium glutamate, artificial ingredients….if you cannot read it or pronounce it, it is probably not a food. If it comes in a box wrapper, probably not a real food item.

Here is your homework to determine if it is more expensive to eat healthy:

  1. Keep all of your receipts over the next month that you spend on food, grocery store, farmers market, drive thru and dining out.
  2. Circle in RED pen all of the non-food items, if in doubt, count it.
  3. Total up and calculate the percentage or what you spent on all non-food items.
  4. Highlight all of the real food items that you purchased. ( fruits, veggies, meats, grains…)
  5. Total and calculate this percentage.
  6. Don’t forget to calculate any medical bills that were associated with illness of this month, missed work days, medical copays, prescriptions…… These expenses are related to being unhealthy. Eating unhealthy=being unhealthy.
  7. Most importantly…….. I want to hear how what you found out for your household so leave send you comments!

I look forwards to hearing what you discovered,

In good health,

Dr. Heather

Pinch It!

Healthy Livingon January 12, 2011Leave a Comment

Fat Person's belly- Pinch itPinch it!

With the New Year off to a brand new beginning, it is a great time to start over… set new lifestyle goals, break bad habits and reslove to become healthier!

The most common New Year’s resolution is to  lose weight and begin an exercise program. If either of these are your resolution, then here’s a little bit more information for you to see if and why you should get that  new start to becoming healthier, losing the unwanted weight, changing your current health status.

Surprise, if you pinched an inch or more then it is likely that you are overweight. Can you believe that you are supposed to have less than an inch to pinch there! If you are like most people, the older or the more stressed we get, the more we have to pinch.

Weight is a serious issue. Excess weight is a problem facing an estimated 97 million adults in the United States. Currently, about one-fifth of all U.S. adults are believed to be considerably overweight. There are more “obese” people in the U.S. today than ever according to several medical journals and the American Dietetic Association.

We should be clear about what is meant by ‘obese’ and ‘overweight’. You are said to be obese if your body weight exceeds 20% more than the average desirable weight for a person of your height and is defined in terms of an excess of body fat. Overweight describes people whose weight is 10% greater than the average desirable weight.

As we all know, being overweight or obese can affect our mood, emotional well-being, and personal and family relationships. But what you don’t know is that our brain and neurotransmitter/hormone supply affect food intake, appetite regulation, and energy balance. Neurotransmitters and hormones can be measured, and with this information, your doctor can recommend the best program for you.
If you can  “pinching an inch”, start a physical fitness program, start eating a better diet, do a detox or cleansing program.

There is no Fountain of Youth and there are no ruby red slippers to click to give you rock hard abs and look perfect in the little black dress. It takes commitment to change, motivation and a plan!

Life is the most precious gift we own. Don’t wait for cancer or a heart attack  to drastically spark an epiphany  to change your  current health status.  Do everything you can do now to be here, on   this planted as long as you can with the quality of life you desire!

In good health and Happy New Year,

Dr. Heather

Zesty Lemon Detox Tea

Healthy Living, Natural Remedieson January 7, 2011Leave a Comment


Zesty Lemon Detox Tea:

This recipe was designed as a cleansing tea to stimulate processing of excess fats in the body, rev up circulation, and provide essential antioxidants, vitamins, and minerals —a perfect blend of nutrients. It’s a great aid in undoing the effects of holiday over-indulgence AND tastes so good, you’ll want to come back for seconds:

This is a great recipe that really gets around, and it’s so easy to prepare.


  • Enough freshly-boiled water to fill your teacup or mug
  • 1 tablespoon real maple syrup
  • Freshly-squeezed juice of half a lemon
  • Cayenne pepper to taste


Simply stir ingredients together in your mug or cup. Be careful with the cayenne: A little goes a long way:)

Vegetable Super Juice

Detox & Cleanse Information, Healthy Bites & Recipes, Healthy Living, Vegetableon January 7, 2011Leave a Comment


This juice is a popular one for breakfast as it gives your energy levels a boost, wakens your digestive system whilst giving your body a nutrition, yet gentle start to the day. 8 oz. mixed with 8 oz. of distilled water is usually enough to keep you going until lunchtime. If you are keen to get ‘6-a-Day’ this is a pretty good start!


  • 1 whole cucumber
  • 4 sticks of celery
  • 2-4 handfuls of spinach
  • 8 lettuce leaves
  • Any other greens!
  • Optional boosters: parsley and fresh alfalfa sprouts

Juice all ingredients and mix 50/50 with distilled water. Add optional lemon juice to taste.

Makes 2 servings

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