New Website and Blog Posts

As of June 1st we moved our blog and updated our website for a fresh new look!  Check it out at www.TnAltMed.com!

Simple Brownies- Flourless and Gluten Free

Below is a simple recipe for cookies/brownies!  They are basic ingredients and I had everything at home  besides the chocolate chips.  Not sure if that is a blessing or a curse because they are so easy to make... and so good!

Ingredients 
1 cup creamy peanut butter (I used almond butter)
2/3 cup coconut sugar (For Candida Cleanse people- You can also use xylitol)
1/2 teaspoon vanilla extract
4 tablespoons unsweetened cocoa powder
Pinch of salt, omit if your peanut butter is salted
1 teaspoon baking soda
1 large egg
1/2 cup (plus extra for topping) dark chocolate chips (I used Enjoy Life Dark Chocolate Chips)

Instructions (I added in my modifications)
Preheat the oven to 350 degrees F.

In a medium sized bowl, beat together the peanut (almond butter) butter, coconut sugar, and vanilla extract. (Do not heat up the almond or peanut butter at all)

In a separate bowl, combine the cocoa powder, salt, and baking soda.

Stir together and then beat in with the other ingredients.

Beat in the egg until just combined and then stir in the chocolate chips.

Form balls of dough and press 3 to 4 chocolate chips into the top if desired. Press the cookies down so they aren't puffed up.  (I just made them into brownies and added the batter to a baking pain greased with coconut oil.)

Bake for 6-8 minutes (Mine took exactly 6 minutes, but my oven runs a bit hotter). Watch them carefully because they go from perfectly baked to burned quickly especially with the coconut sugar. (The brownies baked for about 8 minutes-- but keep checking to make sure they don't burn like she said.)

These cookies are crumbly while they are hot. Let them cool completely or enjoy some deliciously hot, but crumbly cookies right out of the oven.  (She wasn't lying.  They are super crumbly out of the oven and even 1 hour of cooling later.  But I couldn't resist!  After they cooled overnight they weren't crumbly at all.)

http://www.chelseasmessyapron.com/gluten-free-double-chocolate-breakfast-cookies/

Chocolate Cups

These are fun treats for any occasion that are fun to make a delicious to eat!  They are even kid friendly!

1 bag of Enjoy Life Chocolate Chips (or any favorite chocolate)

1 pastry brush

12 parchment cupcake liners

Berries or any fun filling

Melt the chocolate in a double boiler.  Line the holes of a cupcake tray with the liners.  Simply take your pastry brush and paint the inside of each liner with chocolate.  Once all are painted, place in the freezer for about 5 minutes so the chocolate can harden.  Take out the tray and paint the liners a second time, paying special attention to any areas that look thin.  Pop them back in the freezer for another 5 minutes and they should be ready to fill with berries or other fun fillings (try almond butter too)!  Yum!

They look really fancy, but are so easy!

Yields about 12 bowls.

Wrap Replacement! (And It Isn't Lettuce)

Look at this great wrap replacement below!  It is made up of just coconut so its great for people on Candida Clear too!  Yay!  So if you need another option beside lettuce wraps this has you covered.  These can be found at Whole Foods in the international isle- by the Asian Foods. 

Use for any kind of wrap- turkey, chicken, breakfast, etc.  You can even use as a taco shell replacement.  Enjoy!  

Crockpot Kale Soup

Lori's Crockpot Kale Soup

Ingredients 

·         2 large containers of organic chicken broth

·          1 Pkg Mix of organic kale, carrots and purple cabbage (in the produce section at Krogers)

·         3 cloves garlic, large

·         1 large onion
2 cans organic garbanzo beans, drained
2 cans organic diced tomatoes (or chunky tomatoes)

·         3 large cooked organic chicken breasts, shredded

·         3 heaping tablespoons of coconut oil

·         Your favorite seasonings

Instructions 

Go through package of kale and pull off small hard stems

Chop up onion and garlic (or you can throw in food processor and mince)

Optional: Blend tomatoes in food processor with onions and garlic (with juice) unless you want them chunky in the soup

Drain garbanzo beans

Put everything in the crockpot pot with the broth (make sure chicken is cooked beforehand- you can boil the chicken in water for 20 minutes, shred and then add to soup).  You may want to add in an extra box of broth or a little water if it is too thick. 

Stir and cook on high for several hours then reduce to low until ready to serve.  ENJOY!! 

Rice Replacement

Chopped up cauliflower is a common rice replacement in the paleo/clean eating world.  It isn't that hard to make but more of a mess.  I ran across this amazing product at Target- premade cauliflower rice!  It is in the refrigerated vegetable section by the loose leaf kale and other veggies.  I haven't seen it at Kroger or Whole Foods but I could have glanced over it.  

All you do is throw it in a skillet with a scoop of coconut oil and a 1/4 cup or so of water.  Let it cook until all the water evaporates and the cauliflower is soft.

You can make as simple rice and add sea salt and pepper with some shredded chicken mixed in.  So good!  Last night we sauteed it with cut up mushrooms and a little beef broth to add flavor.  It was so delicious!  There are a million other ways to use it I am sure but if you need a 5 minute side dish that can be flavored to your liking- you may want to run to your local Super Target and stock up on this.  

PS: I personally do not like steamed cauliflower but love cauliflower rice and cauliflower mashed 'potatoes'.  (For a how to click here).  I know it is a texture thing- so if you really aren't a fan of cauliflower give this a try and I think you will be pleasantly surprised like I was! 

Shredded chicken, cauliflower rice, & avocado

Topped with Tessemae's Southwest Ranch

Spinach and Kale Appetizer!

It's a healthy makeover of Trader Joe's Spinach and Kale Balls!  They are so savory and flavorful!

Ingredients

10 oz of Kale (2 small plastic containers)

10 oz of Spinach (2 small plastic containers)

3 eggs

1 Cup of Almond Flour (or flour of choice)

2 Tablespoons of Garlic Powder

2 Teaspoons of Sea Salt

1 Yellow Onion (I have used half an onion, but prefer more flavor)

4 Tablespoons Coconut Oil

1/2 Cup of Parmesan Cheese (Optional)- From experience: It is so tasty without adding this or replacing it with anything

Instructions

Preheat Oven to 375

Add Coconut Oil, onion, Kale and Spinach to a pan and wilt the Kale/Spinach.  This usually takes about 5-7 minutes.

Place all ingredients except half of the flour in a food processor or blender and blend until smooth.

Pour mixture into a bowl and mix remaining flour.  You can taste the mixture at this point to make sure the flavor is how you would like it.  Spoon balls of the mixture onto a cookie sheet lined with parchment paper.

Bake for 20 minutes.  Remove from oven and place on a cooling rack.

Tasty Buffalo and Southwest Ranch Sauces!

Need some flavor in your recipes?! Or do you miss a healthy version of spice?  Well lucky for you Tessemae's has got you covered.  They make great sauces (perfect for dressings, dips, and marinades).  I have had the Lemon Garlic (love dipping green beans in it!), Southwest Ranch (yum!), Buffalo, Balsamic, and Ranch.  

A couple can be found at Kroger and a larger selection can be found at Whole Foods.  A complete list of their sauces can be found online by clicking here.  They are made with wonderful ingredients and some may be sweetened but only with honey or dates (how awesome is that)!  The only one that wasn't my favorite from the list I have tried was the Ranch, but the Southwest Ranch is my personal favorite right now.

So if you want a healthy dressing or dip, go check them out at Kroger & Whole Foods (in refrigerated section) or online!

PS- You have to shake them up real good before using them and sometimes let the olive oil warm up from getting somewhat solid in the fridge.  

Office Special and Package Visits for 2016

OFFICE SPECIAL AND PACKAGE VISITS FOR 2016

Christmas Special and Savings at MTCAM!!

Offer Ends December 31, 2015

  

With Christmas right around the corner there is truly no better gift than the gift of health.  We want to help you and your loved ones have a healthy 2016 and are extending an offer available for purchase in the month of December ONLY.     

Nutrition OR Chiropractic Visits

9 Visits at $60 Each = $540 (Save $45)

12 Visits at $55 Each = $660 (Save $110)

(Can be purchased with HSA)

There is no better investment than your own health.  We wish insurance would cover nutrition visits (its true HEALTH care right?!) but unfortunately they do not.  So for the year 2016 we want to extend the offer above to help you save a little money and help you get/stay healthy for next year!  It is not an overnight process and takes more monitoring and time in the beginning but it pays off!!

We hope you have had a healthy and prosperous 2015!  If not, don’t wait to make a change… we can help! For those of you who have… it is crucial to stay on the right track and you owe it to yourself to stay healthy!  “An ounce of prevention is worth a pound of cure.”  Ben Franklin

If you have any questions and would like to purchase a package please call the office at 615-656-3558 or stop in!

All visits must be used by the end of 2016.  Nutrition visits OR chiropractic care.  Cannot be used on new patient exam or report of findings (1^st & 2^nd visit).  Each package can be used on one person only and nontransferable.  No monthly specials can be used in conjunction with this offer

SIMPLE Carrot Fries

This is a very simple and tasty recipe that is a great alternative to fries.  All you need is carrots, coconut oil  and some seasonings of your choice!  

Peel your carrots and cut into 3 or so inch pieces.  Then cut in 1/2 lengthwise then in 1/2 lengthwise again to get the width of fries.  Lightly rub coconut oil on the carrot sticks and grease a baking pan with it.  Season the carrots with sea salt and pepper and cook for 20 minutes on 400 degrees.  

That's it!  They are very tasty and have a hint of sweetness to them.  Enjoy! 

Paleo Banana Bread Recipe

Last night we made some amazing Paleo banana bread courtesy of Becca's recipe finding.  It was super easy to make and very very tasty!  Plus it has no added sugar or sweeteners which I consider to be a win! 

From Civilized Caveman Cooking

http://civilizedcavemancooking.com/recipes/desserts/paleo-banana-bread/

Ingredients

• 4 bananas, (2 1/2 cups mashed)
• 4 eggs
• 1/2 cup almond butter 
• 4 tablespoons grass-fed butter, melted (or coconut oil)
• 1/2 cup coconut flour (or almond flour)
• 1 tablespoon cinnamon
• 1 teaspoon baking soda
• 1 teaspoon baking powder
• 1 teaspoon vanilla
• pinch of sea salt

Instructions

1. Preheat your oven to 350 degrees Fahrenheit
2. Combine your bananas, eggs, and nut butter, and butter/coconut oil in a blender, food processor, or mixing bowl and mix well (if using a mixing bowl you need a good hand-mixer)
3. Once all of your ingredients are blended, add in your coconut flour, cinnamon, baking soda, baking powder, vanilla, and sea salt and mix well
4. Pour your batter in a well greased (use coconut oil) loaf pan
5. Place in your preheated oven and bake for 55-60 minutes or until a toothpick inserted into the center comes out clean
6. Remove from oven, let cool and then slice and serve!!

Mine was a little crumbly but I didn't cook it long enough which is probably why.  It is super easy to make and I would highly suggest this recipe to anyone! 

Take Note: Anyone with Endometriosis, PCOS, Fibriods

Anyone with endometriosis, PCOS and really any female issue- take note.  This may seem like a strange topic but I believe it is a very important one that many women do not think about… tampons.  

The popular brands out there use chlorine and bleached cotton (that has pesticides on it)- which may not seem like a big deal however if you were to swallow anything that was bleached you would think twice about it.  Now most people don’t think twice about putting in a tampon with bleached cotton that has been treated with pesticides.  There are so so many cases of fibroids, endometriosis, PCOS, etc. and I can’t help but think they are aggravated by putting this nasty toxin right where many of the issues lie.  If you put a chemical in a place long enough it will likely irritate (or I believe cause more issues) the surrounding tissue.  This is especially important in anyone with female concerns/issues but I really do believe ALL females should think about this. 

What can you do about it?  Get all natural tampons- ones that are not bleached.  (And yes there are people out there that say you shouldn’t use them at.  I know I should probably be more on board with that but it isn't realistic for me.)

Anyways- go to Whole Foods or any natural store and get their tampons.  I get all of mine through an online store called Thrive Market because they are cheaper and I buy them in bulk maybe 2 times per year.  It’s funny to see my husband open up the box! :)  The ones I usually buy are made by Natracare (and double check to see if they have an applicator- the 20/box does NOT and the 16/box does).  I know they cost more but I personally feel it is 100% worth it as someone who suffered with endometriosis and ovarian cysts. 

Help your body out &  go get rid of those cotton things full of chlorine, bleach and pesticides!

Plantain Pancakes- Easy and Tasty!

Sunday mornings mean big breakfasts in our house.  Since going gluten free and then grain free, I have searched for a decent pancake or waffle recipe.  Some recipes were absolute flops-no pun intended- and others were pretty good.  It wasn't until I found this original recipe on one of my favorite blogs that I finally found a permanent replacement.  This recipe is completely whole foods, no grains, no dairy, no gluten!  Best yet, it is kid approved and delicious!   Since Emery started school in August, I have been making 2 batches each Sunday.  One for breakfast and the other to freeze and send to school each day as a snack.  He loves them!  Use with your favorite Grade B pure maple syrup and enjoy!

Ingredients

• 2 large green plantains
• 4 eggs
• 2 tsp vanilla
• 3 Tbsp Tropical Traditions Coconut Oil
• 1/8 tsp salt
• ½ tsp baking soda
• 2 tsp of cinnamon
• Any other fun add-ins (blueberries, chocolate chips, pecans)
• Extra coconut oil for frying

Instructions

1. The green plantains are pretty hard to peel.  I have found it is easiest to cut each plantain into a few pieces and then gently slice through the peel.  Place the peeled plantains and the eggs into your food processor or Vitamix.  Blend to form a smooth batter.
2. Add everything else to the food processor and mix for another 30 seconds
3. Lightly oil your pan and pour batter for your waffle or pancake
4. Allow to cook for about 5 minutes or until the sides are starting to starting to brown and firm up.
5. Flip!  And cook on the second side for 1½-2minutes.
6. Repeat with remaining batter, adding a little more coconut oil to your pan as needed.

Recipe adapted from the original recipe found at http://www.thepaleomom.com/2012/09/perfect-paleo-pancakes.html

Enjoy!

Becca Potter

BeccaPotterNRT@gmail.com

To schedule online with Becca click the link below

 https://clients.mindbodyonline.com/classic/home?studioid=213814 

Allergy Season and Supplements

With allergy season starting up (and in some people full force) here are our best sellers to help you with allergies.  

NOTE:  If you suffer from allergies this means your body is not ELIMINATING out histamines properly.  The supplements below work on the histamines (allergens) but the REAL reason you are suffering is that your filters are pretty clogged up (aka liver, kidneys, lymphatic system, etc).  Working on cleaning up the filters will help you minimize allergies for the long haul versus having to take allergy supplements/medications for the rest of your life.  Yes even people we have been working with for awhile still have to take allergy supplements but in 95% of the them their allergies are greatly reduced from when they first started. 

Allerplex (SP)- Great for seasonal allergies and drying up mucous.

ALJ (NS)- Great for seasonal allergies and clearing up mucous.  Great for people with pressure in their ears from allergies.   More of an herbal blend than Allerplex.

Histablock (NS)- Does literally what is says… blocks the histamines.  Great for people with allergies but also who suffer with general allergies all year round to pollen, dander, dust, etc. 

Antronex (SP)- A sinus drainage product.  If mucous is stuck and cannot come out or if you are prone to sinus headaches this is a great product for you.  This can also help with bowel movements and tender throat due to lymph node swelling. 

Each of the products below can be started a month before allergy season at 1 per meal.  If symptoms start to get bad adults can go up to 2 or 3 per meal.  

Standard Process (SP)- Available in our office or through a health care practitioner.

Nature Sunshine (NS)- Available in our office or you can order online by clicking here. 

Mono aka EBV & Mononucleosis

We have been seeing more Mono patients lately than we have all year.  Many people suffer with severe fatigue (that lasts for months), a sore throat, swollen lymph nodes and glands.   If treated properly with supplements they can feel better quickly and not suffer with low energy down the road.  

We continuously see people with chronic low energy that stems from when they had mono many years ago.  There are amazing herbal anti-virals out there that can help to get people back on track and feeling much better! 

• In the beginning stages for adults: 
• Astragalus- 6 to 9 per day and VS-C TCM- 4 per day.  This needs to be done for at least a month.
• Months 2 and 3:  
• Astragalus- 4 per day and VS-C TCM- 2 per day.  This helps to ward off any further infection and keep the immune system up.
• 3 Months and after:  
• It does not hurt to stay on 3 to 4 Astragalus per day.  We have had numerous cases where people test very strongly for this months out from having mono and notice when they go off their energy starts to dip.  It’s an amazing herb for the immune system and Dr. Maxfield takes 4/day to keep hers strong during the cold/flu season. 

Both Astragalus and VS-C TCM are Nature Sunshine products.  For ordering information please click here.  

Please give us a call at 615-656-3558 if you have any questions or want to schedule a visit.  If you believe that many of your symptoms started after having mono years ago I would start on the above protocol from the beginning and see how you feel after a month.  

Laundry Detergent Recipe

It was time for me to make a new batch of laundry detergent!  This recipe lasted us (2 people) over 6 months!  It's inexpensive, easy to make and free of added toxins (and fragrances)!  I have attached a link to the recipe below.

Detergent

http://drcarolynmaxfield.blogspot.com/2015/04/homemade-laundry-detergent.html

Fabric Softener

Good ol' plain vinegar

For added whitening or extra dirty clothes

Add in 1/2 to 1 cup baking soda to wash

Things I learned this time around.  

First- I just used a hand grater for the Bronner's soap (not pictured below).  Last time I tried it in my food processor like some people suggested and it didn't go very well.  This time I just sat in front of the TV and mindlessly grated my soap.  

Second- Instead of pouring in full containers of all my ingredients, I added half of each one to my glass jar and then mixed it (ex: half of the box of borax, one small box of baking soda, half the box of super washing soap, etc.).  Once that was blended I added the rest of the boxes & soap and mixed it again.  It just made it a lot easier for mixing purposes because last time I added in full boxes and didn't have a lot of wiggle room to mix everything up.

Third-  Mix everything together with your hands versus a wooden spoon (like I did last time).  That made a big difference and got everything blended together nicely! 

Milkshake Recipe to Help Increase Your Supply while Nursing!

Like many women, I spent my whole pregnancy planning out what I would do as soon as our little guy got here.  For me, breastfeeding was a given.  It is the most natural and nutrient-rich food you can offer your child-sign me up!  I foolishly read articles and books on many topics….except nursing.  I figured it was natural, so everything would fall into place and we will both just know what to do and how to do it, right?

I was so very wrong.  From the very beginning I struggled with my supply, with his latch, with how much food I should be eating, his food intolerances in combination with my food intolerances, and terrible pain each time he nursed.  This all made nursing a big struggle physically, mentally, and emotionally.  This was supposed to be natural, why couldn’t I get it together and feed him?!  I finally stopped feeling bad for myself and started reading articles, called a lactation consultant, had Dr. Maxfield test me, and tried every suggestion my nursing friends offered.  I also put my nutritional therapy knowledge to good work and focused on foods that would help increase supply naturally.

One word you may be familiar with is Galactogogues.  These are substances that promote lactation in animals and humans. There are many foods that claim to be in this category.  Some seem to work for women, while other foods work much better for other women.  The most common of these are oatmeal, fennel, fenugreek, brewer’s yeast, and the ever-popular lactation cookies. Oatmeal was my go-to.  It worked wonderfully for me.  The only problem was that I soon realized a pattern between loading up on oatmeal and clogged milk ducts.  The oatmeal helped, but almost too effectively. 

The problem with many galactogogues is that they don’t address the underlying issues keeping you form producing enough milk in the first place.  There are many reasons ranging from calories and iron levels, to a slow pituitary, which can play a role in decreasing supply.  The best course of action is to not only try eating different galactogogue foods to increase your supply, but to also work with a qualified practitioner to find and address the cause. Simply eating more food and drinking more water everyday can be a very quick fix to the problem or you may need to give your body a little more support.

If you are looking for a healthy snack to offer plenty of good fats and calories, here is my favorite homemade shake.  I would often make this as a dessert in the evening while pregnant to make sure I didn’t wake up throughout the night hungry.  It proved to be helpful even after delivery for the same reason and for increasing calorie consumption.  If you have exhausted your options and still can’t increase supply, call our office to set up an appointment!  You can also call our office if you are in need of a local lactation consultant referral.

Chocolate Coconut Milk Shake (Serves 2)

1 Can full fat coconut milk

1 banana

½ avocado

2 tablespoons nut butter (almond or peanut butter were my favorite)

1 tablespoon maple syrup

¼ cup cocoa powder (Optional: 1 scoop of high quality protein powder)

Handful of pecans

Place all but the pecans into a blender.  Blend on high until combine, but don’t let the ice melt.  You may need to add more ice to get the shake cold enough.  Once blended, pour into two large cups and sprinkle with pecans.

Enjoy!

Becca Potter

BeccaPotterNRT@gmail.com

To schedule online with Becca click the link below

 https://clients.mindbodyonline.com/classic/home?studioid=213814 

Homemade Gatorade Alternative

School is starting and that means so are sports practices. Fall football is one of my most favorite times of the year.  That said, the nutrition nerd in me can’t help but cringe every time I see an athlete reach for the neon green or yellow Gatorade that is ever-so-popular.  Sure, it tastes great, but how great is it, actually, for you?

The earliest versions of Gatorade consisted of a mixture of water, sodium, sugar, potassium, phosphate and lemon juice.  All relatively decent forms of electrolytes.  In 2010, however, the original Gatorade was re-branded as “Gatorade G”.  G2 contains a whopping 18 grams of sugar per 32-oz bottle.  It may claim to be “low calorie”, but as you have probably heard Dr. Maxfield and I mention, calories are not the most important factor in determining if a food or drink is healthy for you.  While 18 grams of sugar is definitely less than in an equal amount of soda, it is still more than half of the recommended daily allowance of added sugars for a male (37.5g) and more than the RDA for kids (16g).  All of this is reason enough to search for a healthier alternative and we haven’t even touched on the food colorings, additional artificial sweeteners, and chemicals that are also found in the drink.

While in school, we learned a great Gatorade alternative and it has become a favorite of mine and my husband’s.  It may not be bright blue or as yellow as the sun, but it tastes great, is full of electrolytes, and has NO added sugars!  Feel free to play with the flavors a bit and have fun with it!  Enjoy!

Gatorade Alternative

1 quart of filtered water

3 Tbs high quality fruit concentrate (we like the pomegranate flavor from Whole Foods)

2 tsp high quality powdered electrolytes or 1 tsp sea salt

2 tsp D-Ribose powder

• This will add a touch of sweetness, but most importantly, it is key to the body’s energy making process and so it helps to restore energy to the heart and muscles

 Mix altogether in your pitcher/container and refrigerate!

Enjoy!

Becca Potter

BeccaPotterNRT@gmail.com

To schedule online with Becca click the link below

 https://clients.mindbodyonline.com/classic/home?studioid=213814