March 2015

MOTIVATE: Music Playlist to Heal Yourself Beautiful

Posted by Dr. Lori Arnold

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I am old enough to remember when the first “boom box” came to market.  Do you remember boom boxes and tape recorders?! I recall how excited I was by the concept that I could record my favorite music and make MIXED TAPES!  I was obsessed with making mixed tapes.  Maybe you were one of those kids who sat by the radio waiting for your favorite song to be played (first you had to call the radio station to make a song request) and the minute the song started playing you made a mad dash to hit the record button.  Sometimes I would scramble because I didn’t have a tape ready, or be faced with the terrible decision to record over the top of something else!  It was very stressful!

My purpose is to save you the stress and anxiety related with the “olden days” of recording mixed tapes.  I have created a compilation of my Heal Yourself Beautiful® TOP 10 SONGS TO MOTIVATE. These are the songs I hand-picked to listen to when I was going through illness and fatigue.  To fight the fatigue I had to find ways to create more energy so I forced myself to go on hikes.  I created a playlist that contained music that was uplifting and had lyrics that would make me HAPPY.  This music mix makes me happy… in fact I’m smiling right now because I am listening to it as I write this blog.

By the way, I still make “mixed tapes” in the form of CDs for my friends… that hasn’t changed!

I am sure you have your own playlist with the exact same purpose, but if you don’t, why not download mine?  Enjoy!

HEAL YOURSELF BEAUTIFUL® MUSIC TO MOTIVATE:

  1. “Happy” :  Pharrell Williams
  2. “On Top of the World” :  Imagine Dragons
  3. “I’m Alive (Life Sounds Like)” :  Michael Franti and Spearhead
  4. “Don’t Worry Be Happy” : Bobby McFerrin
  5. “Beautiful Day” : U2
  6. “I’m Walking on Sunshine” : Katrina & the Waves
  7. “I Lived” :  One Republic
  8. “Eye of the Tiger” : Survivor
  9. “Fighter”: Gym Class Heroes (Feat. Ryan Tedder)
  10. “Roar” :  Katy Perry

Chilled Asparagus and Red Pepper Salad

Posted by Dr. Lori Arnold

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Chilled Asparagus and Red Pepper Salad

Gluten-Free, Dairy-Free, Refined Sugar-Free, Vegan

Ingredients

1 bunch Organic Asparagus, washed and cut into 1-inch pieces

2 Organic Roma Tomatoes, chopped and seeds removed

1 Organic English Cucumber, peel and thinly slice with mandolin

1 Large Organic Red Sweet Pepper, seeds removed and chopped

¼ cup Organic Red Sweet Onion, chopped

¼ cup Organic Fresh Parsley, chopped

2 Tbsp Organic Extra Virgin Olive Oil

1 Tbsp Fresh Lemon Juice

1 Tbsp Fresh Lime Juice

2 Tbsp Red Wine Vinegar

1 tsp Garlic Powder

1-2 packets Stevia

Himalayan Sea Salt and Fresh Ground Pepper to taste

Instructions:

  1. Use a vegetable or rice steamer.  Place chopped asparagus in steamer basket and steam for 3-5 minutes.  Don’t overcook as you want the asparagus crispy not soggy.
  2. Prepare a cold water bath in a separate bowl with water and ice.  Immediately after removing asparagus from steamer, place in ice bath.
  3. In a small bowl, combine olive oil, lemon juice, lime juice, red wine vinegar, garlic powder, stevia, and salt and pepper.  Wisk together and set to the side.
  4. Drain asparagus and remove excess water.
  5. In a medium bowl, combine asparagus, tomatoes, cucumbers, red onion, and parsley.  Toss together.
  6. Add salad dressing contents to the vegetables and toss.
  7. This salad can be chilled and served later, or served immediately.

Pan-Seared Mahi Mahi over Cauliflower Coconut Rice and Spaghetti Squash

Posted by Dr. Lori Arnold

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Pan-Seared Mahi Mahi over Cauliflower Coconut “Rice” and Baked Spaghetti Squash

Gluten-Free, Dairy-Free, Sugar-Free, Low-Carb, Paleo

Ingredients

4 Wild Mahi Mahi filets, rinsed and patted dry

2 Tbsp Organic Coconut Oil

½ tsp Dill

Dash Himalayan Sea Salt, to taste

½ tsp All Purpose Seasoning Mix (I prefer Trader Joe’s 21 Seasoning Salute or Bragg’s Organic Sprinkle 24 Herbs and Spices Seasoning)

1 medium Spaghetti Squash

For Coconut “Rice”:  Follow recipe for Cauliflower Coconut “Rice” 

Optional:  Bragg’s Organic Hawaiian Fat Free Dressing and Marinade

Instructions:

  1. Preheat oven to 425 degrees F.
  2. Cut spaghetti squash length-wise down the middle and clean out “guts”. Place squash on baking pan, cut side down, and bake for 30-35 minutes.
  3. In a separate pot, prepare Cauliflower Coconut Rice according to recipe.
  4. Make sure the spaghetti squash is cooked completely before starting the fish.
  5. In a large sauté pan over medium heat add coconut oil. Once hot, add mahi mahi. Season each filet with dill, sea salt and all-purpose seasoning.
  6. Cook mahi mahi for 5-7 minutes, flipping each filet after 4 minutes. The fish will flake when done.
  7. When spaghetti squash is done, remove from oven. Take a fork and “loosen” the strands so it looks like spaghetti noodles. Place a bed of squash noodles on a plate.
  8. Next, add a ½ – 1 cup of the cauliflower “rice” on top of the noodles.
  9. Finally, top with a filet of pan seared mahi mahi. Garnish with your favorite fresh herbs like cilantro or parsley, or fresh mango slices.
  10. TIP: For an extra interesting flavor, I drizzle a little Bragg’s Organic Hawaiian Fat Free Dressing and Marinate and a pinch of sea salt over the dish before serving. It enhances the flavors.

Gluten-Free Coconut Cauliflower Rice

Posted by Dr. Lori Arnold

10

Gluten-Free Coconut Cauliflower “Rice”

Gluten-Free, Dairy-Free, Sugar-Free, Low Carb, Vegan, Paleo

Ingredients

1 Head Cauliflower, cleaned, stem removed, chopped roughly

2 Tbsp Coconut Oil

¾ cup Organic Canned Coconut Milk (I prefer Natural Value Natural Coconut Milk)

½ cup Unsweetened Coconut, finely shredded

Pinch of Himalayan Sea Salt

Instructions

  1. Add chopped cauliflower to a food processor and pulse until the cauliflower is “rice” consistency.
  2. On medium heat, add coconut oil and cauliflower to a medium pot. Mix well.
  3. Add coconut milk with a pinch of salt and mix well.
  4. Cook over medium heat for 10-12 minutes, stirring occasionally. Cook cauliflower until soft.
  5. Once cauliflower is soft, add shredded coconut and stir until well blended in the pot, and reduce heat to warm.
  6. Serve immediately.
  7. TIP: I like to serve this side with a flaky white fish like mahi mahi or halibut. Use this “rice” in any recipe that calls for a side of coconut sticky rice. If you want a little “sweeter” rice, add 1 tsp of Erythritol or a packet of Stevia, to taste.

Eliminate “Bad Bugs” and Increase Energy with Probiotics

Posted by Dr. Lori Arnold

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PROBIOTIC means “for life”, and are colony forming “good” bacteria. Your digestive tract is populated by “good” bacteria, like lactobacillus, but it is also occupied by “bad” bacteria like Candida, E. coli and Salmonella. More and more data supports that the key to good health is creating and maintaining an optimal balance of more “good” bacteria in your gut. According to Dr. Stephen Sinatra, the ideal ratio between the bacteria in your gut is 85% “good” and 15% “bad.” Many environmental and lifestyle habits contribute to the destruction of good bacteria like: Consumption of sugar/fructose, refined grains, processed foods, chemicals and pesticides, chlorinated and fluoridated water, antibacterial soaps and the overuse of antibiotics and stomach acid blockers. Probiotics produce lactic acid that makes the gut more “acidic” and stops the growth of bad bacteria. The website Green Med Info has assembled an impressive list of more than 200 studies, which together explore more than 170 diseases which can be helped or treated with probiotics.

Probiotics are ANTIVIRAL, ANTIBACTERIAL, and ANTIFUNGAL and daily supplementation can be a great source of energy for your body. Probiotics have been clinically proven to strengthen your immune system by fighting viruses, bacteria and infections – all energy drainers! Naturopathic and Integrative physicians promote probiotics to help control inflammation, which is the link to many degenerative diseases. You may have noticed that probiotics are now featured in health articles relating to all sorts of health problems, including obesity, diabetes, depression and heart disease. Probiotics protect the digestive tract, aid in appropriate digestion and improve absorption of critical nutrients that turn food into energy. These healthy bacteria can stop nearly any digestive complaint including gas, bloating, diarrhea, constipation, and indigestion and top docs utilize probiotics for irritable bowel and “leaky gut”. They are essential for patients with yeast overgrowth of the vagina, mouth, or rectum and recurrent UTIs, and are helpful in treating food allergies and chronic fatigue. Probiotics have been clinically proven to be useful for allergic conditions, skin health maintenance, and dental health. Daily use supports healthy blood pressure levels, liver functions, and pain relief support.

Eating sugar nourishes the BAD BACTERIA in your gut, which in turn creates more distress and is the road to disease. The best way to ensure optimal gut flora is to regularly consume traditionally fermented foods like sauerkraut, kefir and tempeh. Many patients assume they are getting enough probiotics by consuming yogurt. Actually, most “probiotic” yogurts found in grocery stores are NOT good choices because they are pasteurized. Pasteurization destroys many naturally occurring probiotics. In addition, manufactured yogurts typically contain added sugars, high fructose corn syrup, dyes, or artificial sweeteners. Yogurt also has to be acidic and contain “LIVE CULTURES” … “active cultures” are not the same thing. Look for the seal on the container that has the LAC seal (Live and Active Cultures), as this yogurt contains at least 100 million cultures per gram of yogurt after pasteurization. A lot of people do not like the taste of fermented foods. In this case, taking a high quality probiotic supplement is definitely advised. Experts, like Dr. Julian Whitaker, recommend that general probiotic replacement should include L. acidophilus and B. bifidum. Other strains like L. fermentum, release antioxidants right to the digestive tract, and are more readily available. Some people seem to respond more favorably to L. sporogenes or B. coagulans, so when in doubt, this may be a great place to start. The Whitaker Institute recommends taking at least 2 billion CFU of probiotics a day.

If you want to feel strong, energetic and decrease your risk of illness, probiotics are the right supplement!

Written by: Dr. Lori Arnold, Pharm.D., FAARM