Avoid Adrenal Fatigue by Taking Time For Self Care

So what does adrenal faigue have to do with self care?  Everything.  When you take care of yourself, your stress levels go down.  And when your stress levels decrease, that’s a good thing for you!

Do you have any idea what happens on a physiologic level when you gt stressed out, worry about the future or fret about he past?  Your body releases a cascade of chemicals designed to help you escape from tigers.  Your heart rate speeds up, your blood pressure elevated, your sex drive goes away and your digestion shuts down. Does that sound like the rpescription for a healthy, energetic and happy life?  Certainly not

The stress hormone cortisol gets secreted into your blood stream, and makes trouble throughout your body.  Sure,  it helps you to fight tigers, but that’s not going to help you much when you’re getting all stressed out about the state of the economy.  And it certainly doesn’t help you to think of creative ways you can deflect economic trends and prosper in spite of the world around you.  In fact, it does just the opposite.

One of the effects of cortisol is cortical inhibition. That means, it temporarily shuts off the higher-level thinking center of your brain.   This is important when you’re fleeing the real tiger, because solving economic problems would be counter productive when those big teeth are about to turn you into lunch.   Cortisol activates the primitive parts of yoru brain, the survival centers. It also causes damage to a part of your brain called the hippocampus, which is responsible for short term memory.  “Brain fog”, forgetfullness and lack of focus are sigs of adrenal fatugue.

Cortisol also inhibits your immune system and its ability to fight off invaders, to maintain balance, kill cancer cells, and keep you healthy.  Cortisol also makes you fat, especially around the middle.  Why does stress make you fat? Well, stress leads to increased production of cortisol, which  triggers a mechanism in the body to release more sugar into the blood, because you’re going to need it to escape the tiger.

The release of sugar into the blood causes the release of insulin because insulin is what is needed to remove the sugar from your blood and get  it into your cells, where it’s needed. That’s great when you have a real tiger chasing you.  And it doesn’t present a problem when the stress response is infrequent and short lived.  The problem is, in our modern lifestyle we get stressed often and we stay stressed for long periods of time.

And as if it’s not enough to be more prone to illness and cancer, stress kills your sex drive!  And it stresses your mitochondria so they can’t produce enough energy, so you get tired.

If being a stressed out sick and overweight individual with no sex drive and no memory does not sound like fun to you, then you need to learn how to take care of your needs and transform the stressful responses to recharging ones.

In my Transforming Stress teleseminars I describe some of my favorite techniques for turning the stressful times into positive physiologic responses, using the power of appreciation.

I recorded a video on how to make the time for self care, in spite of your busy schedule.  Consistently taking time for self care allows your adrenals to restore, and can even reverse adrenal fatigue.

What do you do to take care of yoruself everyday?

Write it down below for me.

Thanks,

Love, Health and Joy,

Dr. Ritamarie

Peppermint Patties Go Raw: Gluten Free Raw Food Recipe for Superfood Candy Made with Hemp Seeds and Green Powder

My latest Yummy treat – I just made this as a variation of my Peppermint Patty Recipe from Healthy Halloween Treats , a complete guide to raw and living foods, gluten-free recipes for Halloween.

This 100% raw foods recipe is also gluten free and sugar free.  Much better for you than the peppermint patties you may have eaten before.  It’s high in omega 3 fats from the hemp seed, selenium from the brazil nuts, copper from the macadamia nuts, chlorophyll from the greens and antiviral lauric acid from the coocnut.  They are very low glycemic, as they contain no  sweeteners.  If you prefer the filling a little bit sweeter, you can add  1/4 cup pitted dates.

Super Food Peppermint Patties

by Dr. Ritamarie Loscalzo

Ingredients

Filling

• 1/2 cup hemp seeds
• 1/2 cup brazil nuts
• 1/2 cup raw macadamia nuts
• 1 1/2 cup dried coconut shreds
• 1/8 teaspoon green stevia
• 1 Tablespoon each chlorella and blue green algae powder (or your favorite green powder)
• 3 drops peppermint essential oil

Chocolate Coating

• 1/4 cup  cacao paste, softened in the dehydrator for 15 minutes at 115 degrees  or in a double boiler
• 1/8 cup cacao butter, melted as for the cacao paste.
• 1/8 teaspoon stevia
• 2 drops mint essential oil

Directions:

1. Process the filling in food processor until almost smooth.
2. Press the filling into silicone molds, disposable mini cupcake papers, or any other shapes desired.  If you prefer, you can spread it on a piece of wax paper and score into desired sizes.
3. Freeze the filling for at least half an hour.
4. Stir all sauce ingredients together in a small bowl or blend in blender.
5. Pop the filling from the molds or cut into desired sizes.
6. Dip the filling pieces into the chocolate sauce (you may need to re-soften it unless you made it right before dipping.)
7. Place carefully on a piece of wax paper to harden.  Store in refrigerator or freezer.

Chocolate topping variation

• 1/4 cup cacao powder
• 1/8 cup melted cacao butter
• 2 drops mint essential oil
• 1/2 teaspoon vanilla powder

Other Variations

You can add a couple of drops of mint essential oil to your favorite  chocolate sauce or any of the chocolate sauce recipes in  my books Healthy Halloween Treats and Healthy Holiday Traditions:  Nourishing Recipes for Christmas, Hanukkah and New Year’s Celebrations. Both of these books are filled with gluten free raw and living foods recipes for holiday treats using health promoting ingredients.

Enjoy this recipe.

Love, Health and Joy,

Dr. Ritamarie

http://www.drritamarie.com

http://www.GreenFoodMagic.com

Hanukkah in the Raw: Living Foods Version of Traditional Latkes

When I first met my husband I had no idea what a latke was, nor did I know very much about Hanukkah.  Having grown up Catholic the only thing I’d learned was that Hanukkah was like Christmas, only they got presents for 8 days instead of 1!

I’ve come a long way since then.   Now I know quite a bit more about the holiday, and the meaning behind it.  I’ve also taught myself to make healthier versions of the traditional foods.  My favorite is  latkes.  Latles are potato pancakes and are traditionally served on the first and last nights of Hanukkah, at least in my husband’s family.  Traditional latkes are made from potatoes, onions, flour and egg, and are deep fried in vegetable oil.  They come out crispy and very greasy.  Quite frankly, all that grease just never appealed to me.

So my first experiments were created by simply using  non-gluten flour in place of the unbleached white, flax or psyllium seed in place of the egg and a bit of olive oil, brushed on before baking instead of frying.  They were a bit hit with my family and friends.

Next I experimented with substituting some or all of the potatoes with shredded broccoli stems, daikon radish or zucchini.  I got to the point where I could make them without any potatoes, and my kids still loved them.  I was happy because they were eating lots of veggies!

Finally I took it to the next level and created a recipe that I could “low temperature bake”  in the dehydrator.  These are uncooked and maintain the full spectrum of vitamins, minerals, antioxidants and enzymes of the raw ingredients.  I served  them side by side with the cooked potato version and most of  my friends preferred the raw ones.

I put all of the variations of the recipe in my new e-book  Healthy Holiday Traditions: Nourishing Recipes for Christmas, Hanukkah and New Year’s Celebrations.

I’m sharing the Living Latkes recipe here.  The book has recipes for raw dairy free versions of applesauce and sour cream too.

Living Latkes

by Dr. Ritamarie Loscalzo

Equipment Needed: Dehydrator and Blender

Ingredients

• 2 ½ pounds of a combination of shredded daikon radish and broccoli stems
• 1 medium onion
• 1/4 cup (60 ml) tahini
• 1 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 teaspoon olive oil (optional)
• 1/4 – 1/2 cup water

Directions

1. Shred daikon and broccoli stems and place in a large bowl.
2. Shred or thinly slice the onion and add to bowl with the daikon and broccoli.
3. Blend the tahini, pepper and salt and add to bowl with vegetables. Mix well with your hands.
4. Brush with a thin film of olive oil, if desired.
5. Form into patties and place on the mesh tray of your dehydrator. Dehydrate overnight, up to 12 hours.

Serve with apple sauce or  nut sour “cream”

Shared with love from Dr. Ritamarie’s Healthy Holiday Traditions: Nourishing Recipes for Christmas, Hanukkah and New Year’s Celebrations.

Enjoy, and have a happy healthy holiday.

Love, Health and Joy

Dr. Ritamarie

P.S.  Even if you’re not Jewish, the latkes are worth making.  Everyone loves them.

http://www.DrRitamarie.com/WinterHolidays

Healthy for the Holidays: Nourishing Foods for Christmas, Hanukkah and New Years Celebrations

By

Dr. Ritamarie Loscalzo

I can’t believe that it’s almost Christmas? I’m really not ready at all!  I haven’t started shopping, writing cards or even finished putting up my tree.   My family celebrates both Christmas and Hanukkah, bringing together the best of my husband’s family traditions and mine.  And  Hanukkah is just a few days away.

I used to bake a lot for the holidays, but since I no longer eat sugar, flour, butter and all the ingredients of my old favorite recipes, and I prefer to eat raw and living foods,  I had to develop new recipes.  My favorites were for cookies, especially gingerbread, cranberry bread and pecan pie.  My new recipes taste as good or even  BETTER than my old favorites.

The foods that used to fill my  holiday plate did nothing to enhance my health and did everything to clog my arteries, raise my blood sugar, expand my waistline and left me feeling sluggish, bloated, and foggy headed.

When I eat the foods I make using my new recipes,  I feel great! I no longer feel bloated or exhausted after eating my favorite Christmas cookies and pies.

Even if you’ve been dedicated to vibrant health for a long time, staying strong and true to your health commitment is a challenge when you’re surrounded by the smells and tastes that remind you of past holidays and connect you with family and friends. You may have even learned to equate these foods with love.

The pressure from friends and family to eat the old favorites can be overwhelming, especially if you’ve only recently adopted healthy eating habits. Add to that the magnitude of the long holiday to-do list (shopping for, wrapping, and exchanging gifts; sending cards; decorating; and making food) and it’s only natural for you to become overly stressed or anxious.

You may have grown up using food to comfort and soothe you.

Certain aromas may remind you of the comfort of grandma’s house on a special holiday, or a special person or feeling that you became connected to early on in your life.

Rather than giving in to temptation, or depriving yourself of tasty foods and feeling angry and resentful about it, you can learn to recreate your favorite holiday meals in ways that are delicious, nutritious and fun and easy to make.

http://www.drritamarie.com/WinterHolidays

Since I’ve been married to Scott, I’ve learned to make Hanukkah foods, too, like latkes with homemade applesauce and dairy free sour cream.

I’ve been working on putting all of these recipes together and finally have them ready in the form of a book. By the time I finished putting in all the recipes and tips for creating low stress holiday celebrations, the book ended up being over 160 pages!  And the recipes are all gluten-free, dairy-free and refined sugar-free, and made with whole, fresh, plant-based, raw and living foods.

http://www.drritamarie.com/WinterHolidays

I’ve put together a couple of very special packages that include my new book, “Healthy Holiday Traditions: Nourishing Recipes for Christmas, Hanukkah and New Year’s Celebrations”and I’m ready to share them with you!

So go on over to

http://www.drritamarie.com/WinterHolidays

and reserve your copy. The book is in e-book format, so you can download it instantly. I’m working on getting a printed version available too, and those who purchase the e-book during the next couple of weeks will be offered the print book at for a nominal upgrade fee.

I’m so excited about this.

I’ve added some juicy new bonuses, for a limited time only, and a very special “Deluxe Holiday Toolkit”. When you order the e-book, one of the bonuses you’ll receive is access to an online video of me making some of the recipes.

Here’s a comment from someone who watched the Holiday Video when I offered it with the Thanksgiving Feast book:

I just watched the Holiday recipe video…OMG, it was WONDERFUL!!!! And so helpful! I bought the e-book, but it makes such a difference to actually see you putting the elements together!!! THANK YOU SO MUCH FOR CREATING THIS VIDEO!!!!

I look forward to hearing from you.  The message I’d like to hear is how you stayed healthy throughout the holidays, had lots of energy and enjoyed the connection with your loved ones while eating delicious foods and having a blast.

Please comment below and let me know what your favorite holiday foods are.  If health enhancing versions of them  are not already in the book, rest assured they’ll be in version 2.  And if you contribute a recipe or idea that makes it into the second edition next year, I’ll be sure to send you a free copy.

Go ahead and let me know what foods you really love  and have a healthy and happy holiday season.

Love, Health and Gratitude,

Dr. Ritamarie

http://www.drritamarie.com/WinterHolidays

Gluten-Free, Holiday Treats – Organic, raw and whole Fresh foods

Tis the Season to Be Jolly

Holidays are about connection and love, not fretting about food and worrying about feeling deprived while everyone else is stuffing themselves with sugar and fat.   If you are dedicated to staying healthy and vibrant throughout the holiday season, yet still have a desire to fit in, and enjoy the holiday cheer, there are lots of resources for you.  Here are a couple:

1- If you live in or near Austin, you’re in for a treat.  There’s no reason to feel deprived this holiday season.   You can enjoy delicious Holiday Cookies – Raw, Vegan, naturally sweetened and gluten Free- festively boxed and ready
to give as a gift or as a treat for yourself.  Karen Osborne, my dear friend and the Fresh’n Fun Living Co-op Manager, talented chef and recent graduate of Living Light Culinary Institute in California has created these beautiful and delicious gift boxes for you.

The boxes include a dozen holiday cookies, and will be ready for pick-up in the
Austin area beginning in mid December.  The boxes contain 2 each of the
following:

German Chocolate Brownies, Pecan Pie Squares, Not Oatmeal Raisin Cookies,
Lemon Cookies, Rocky Road Brownies and Chocolate Covered Cherry Cookies.

Carob can be substituted for Chocolate in these cookies…please specify
your preference when you check out.

Supplies are limited so order early.  Orders will be processed on a first
come, first served basis.

Schedule:
2 dozen boxes will be ready for delivery on Dec. 13 or any day of that week
2 dozen boxes will be  ready for delivery on Dec. 20.

Each box is $30.   Please specify Chocolate or Carob when you order.

To place an order, click on a link below and specify the number of boxes you
desire in our secure shopping cart.

An e-mail will be sent out when the boxes are ready with dates and locations for pick-up in the Austin area.

1 Cookie Box for the week of Dec. 13  $30.00

1 Cookie Box for the week of Dec. 20  $30.00

2) You can learn to make cookies and close to 100 other delicious holiday foods.  It’s easy to do when you ahve the right recipes.

My new book, “Healthy Holiday Traditions:  Nourishing Recipes for Christmas, Hanukkah and New Year’s Celebrations” will be announced very soon.  We’re putting the last minute tweaks on the bonus and graphics pages on the web page.    We’re even offering it as a part of a Deluxe Holiday Toolkit.  Those who ordered the toolkit have already received the book.

If you already know you want it, you can get it right away by going to www.IndulgeWithoutBulge.com There are over $100 in bonus gifts being offered.  When you get the deluxe toolkit, one of the bonuses is an instantly accessible online video of demonstrations of 9 of the recipes.

There are also some blog posts from last year and this, and some tips in my newsletter, www.drritamarie.com/newsletter

Love, Health and Joy,

Dr. Ritamarie