Chicken, Spinach, Sweet Potoato... EASY and so Filling!! Great for Candida Clear!

This is a great recipe that made me very full quickly.  It is really easy to make but it takes around an hour to cook... so just be ready ahead of time. 

Recipe taken from Half Baked Harvest Blog with my modifications in italics.  Website below.

Healthy Chipotle Chicken Sweet Potato Skins

Prep Time: 15 minutes

Cook Time: 60 to 80 minutes

Total Time: 60 to 80 minutes

Serving Size: 6 as a side, 3 as a main

 

 

Ingredients

• 3 medium sweet potatoes
• 3/4 pound (about 2 small) boneless skinless chicken breast
• 1/4 cups olive oil
• 2 tablespoon fresh lime juice
• 2 cloves garlic, minced or grated
• 3 whole chipotle pepper, minced (I didn't have this... so I left it out and it still tasted great!)
• 1 teaspoon dried oregano
• 1 teaspoon cumin
• 2 teaspoons chili powder
• Sea salt and pepper
• 2 cups spinach (half a 10oz bag)
• 5 ounces goat cheese
• chopped cilantro, for garnish (not completely necessary but it does make it taste great)
• Greek yogurt, for serving (also not necessary but great topping on it)

 

Instructions

1. Preheat your oven to 350 degrees. Wash your sweet potatoes and prick all over with a fork. Cover the sweet potato with coconut oil (makes the outside nice and soft) and baking dish with coconut oil to prevent sticking.  Place in the oven and bake for 50-60 minutes or until fork tender. When the sweet potatoes are done cut in half and allow to cool for 5-10 minutes.
2. Place your chicken in a baking dish and rub with coconut oil, salt and pepper. Place in the oven with the potatoes and bake for 25 minutes. Allow to cool and shred the chicken with a fork or your hands.
3. In a medium size bowl combine the olive oil, lime juice, garlic, chipotle peppers, oregano, cumin, chili powder, salt and pepper. Set aside.
4. Heat a small skillet over medium heat and wilt the spinach.  Toss the spinach and shredded chicken together, set aside and keep warm.
5. When the sweet potatoes have cooled for about 5 minutes scrape the sweet potato out of the peel, leaving a medium size layer of flesh inside with the peel so that it can stand up on its own (I reserved the remaining flesh, for another use).  Place the sweet potato skin in a baking dish and brush the skins with a little of the chipotle sauce.  Bake for 5 minutes on 400 degrees.
6. While the skins bake mix the spinach, chicken and chipotle sauce together.
7. Remove skins from the oven and stuff with the chicken mixture, top with goat cheese and bake for 10 minutes or until the cheese has melted and the skins are hot and crisp. Serve with fresh chopped cilantro and Greek yogurt if desired. (Put the plain Greek yogurt and cilantro or basil in the food processor to blend it well.  It makes an amazing topping for this as well as dip for avocado fries or topping for chicken or fish.)

Enjoy!!

 

 

 Without Goat Cheese

With Melted Goat Cheese 

 

 

 

 http://www.halfbakedharvest.com/healthy-chipotle-chicken-sweet-potato-skins/

 

Acne

Recently I have had a few questions regarding acne and if we can help people at the office... the answer is YES!! (No matter how young or old!)

Acne is something that results (most of the time but not always) from a toxicity issue, hormonal imbalances or food allergies.  We address all of those at the office. 

First with patients we address toxicities to get the bad stuff out of your body safely and effectively.  These toxicities are usually due to heavy metals, chemicals or candida (all of which are tested at the office). 

Secondly hormonal imbalances... this takes time to balance out but YES it can be done safely, naturally and soooo effectively with herbs and wholefood supplementation.  (This is what I had and expand more upon below.)  Women for example are typically estrogen dominate for a number of reasons, one being that peoples livers are sluggish and estrogen backs up (plus all the soy and phytoestrogens in our diet).  Women can also be progesterone deficient.  This happens for 1 of 2 reasons.  You may be progesterone deficient because you aren't making enough OR because you have so much estrogen that the ratio between estrogen and progesterone is so off balance that it appears you are low in progesterone because of the high levels of estrogen.  Moral of the story... we have to balance out the hormones.  No this does not mean go run to the store and take progesterone pills or rub progesterone cream on your body... (that's all synthetic!) but instead there are herbs to help us achieve this naturally.  This is exactly what made the biggest change in me.  Men also have hormonal imbalances typically due to testosterone levels and these hormonal levels can be balanced out by natural supplementation as well!

Third is food allergies.  This typically due to an allergy such as dairy or high levels of simple carbohydrates (sugars) and processed food.  Cleaning up the diet and even adding in a digestive aid can really help.

My personal journey...
I have really struggled with acne as I have gotten older.  It was a frustrating frustrating frustrating battle (yes worthy of saying that 3 times).  I have done so many cleanses... cleaned out heavy metals, chemicals, candida, etc.  That didn't change anything.  I eat really clean and have been on digestive support and no change.  I have done different topical ointments, toners and there was no major changes.  I have also been on different hormonal regulators and female support supplements but it wasn't until I got on one that specifically helped raise my progesterone levels naturally that I found the BIGGEST change.  It was crazy how quick it kicked in. 

So I did more research... progesterone levels decrease with high amounts of stress.  This is why my acne flared up significantly with undergrad but even more so with chiropractic school where my stress levels were through the roof... it all made sense.  I had been working on decreasing my estrogen levels by detoxes and focusing on supporting my liver, but until my progesterone levels increased my skin didn't change at all.  I have never been confident about my skin until just this recent finding about a month ago... what a change!

NO not everyone's skin issues are like mine.  They could be due to any one of the factors above.  I have seen people's skin clear up within a week by simply getting rid of toxins even though this and others take more time.  Every single person's journey is different however I wanted to explain a few of the different reasons for skin issues. 

DO NOT put your children on antibiotics for acne.  This may work but for all the wrong reasons.  It kills all good and bad bacteria in their digestive environment and sets them up for so many immune issues down the road.  My fiancee was on antibiotics for over a month when he was a teenager (my insides are literally cringing as I type this) for acne.  His family didn't know what else to do like most people (and he didn't know me at the time :)).  As a long term result he had a lot of fatigue and allergies because of candida which is directly related to antibiotic use.  Every year he would get a sinus infection or 2 and get on more antibiotics.  AHHH!!!  (We almost broke up over antibiotics  :) Not normal relationship stuff...)  He has done amazing on the candida detox and his immune system is sooooo much better and energy levels too! 

Other popular acne medications out there make it mandatory for females to take pregnancy tests while they are on the medication.  This is because if they are on it while pregnant it causes extreme birth defects in the fetus.  Pregnant or not why would you want to put that in your body?! Safe and natural is the way to go... and even better there are no side effects!

Please do not hesitate to call the office or email if you struggle with acne or know any teenagers that do and want help.  Remember you skin is an external reflection of what is going on internally.   There are natural, safe and effective ways to combat acne!!

 

Coconut Oil... How can you incorporate it into your daily routine?

As many of you know at the office we heavily promote coconut oil because of its healing properties and that it is an AMAZING fat for the body.  (Don't be fooled that fat is bad and that you want low fat or non fat foods. Sugar is the bad guy because it causes so much inflammation and inflammation is the main culprit of most health issues.) Coconut oil contains medium chained triglycerides (MCT) and it is almost 50% Lauric Acid.  Lauric Acid is what gives it such amazing antifungal, antiviral and antibacterial properties.  Who couldn't benefit from it?! Most people have been on antibiotics, which means they have candida (or have detoxed with the program at the office) and can benefit greatly from the antifungal properties.  All of us encounter viruses and bacterias on a daily basis and there is no getting around that... coconut oil can help fight off those invaders and help our immune system out.

There have also been many studies that have shown that coconut oil reduces LDL ("bad cholesterol") and raises HDL ("good cholesterol") levels as well as decreased triglyceride levels in the blood!  So it is a must have for anyone who has been told they have 'high' cholesterol (and what I consider high cholesterol is much different than traditional medicine- you need to be more concerned with triglyceride levels and work on lowering those if they are high). 

Coconut oil is also great for improving thyroid function and therefore our metabolism.  It also acts to help stabilize our blood sugar levels and prevent blood sugar spikes and crashes.  It allows our body to better utilize insulin which is a major player in blood glucose levels.  It is a great high energy food for the body.

A MUST HAVE for anyone with brain disorders (especially Alzheimer's, Parkinson's, epilepsy, etc).  This is because coconut oil is broken down into ketones which are utilized in great amounts by the brain.  There have been accounts that the effects of Alzheimer's have been halted or even reversed by simply taking coconut oil because it is a fuel for the brain!

I recommend getting at least 3 tablespoons of coconut oil a day.  Start slow and work your way up to it.  Take 1 tablespoon for a week and add in another one the week after until you have got up to 3 tablespoons per day.  You can do it raw... but if you are like me its hard to stomach.  So I wanted to give you some ideas below how you can use it too.  Remember 3 tablespoons!

Uses
-Cook/Fry with it... use it in your saute pan. Cook eggs with it.  Cook meat with it.
-Spread it all over your baking pans to grease up and prevent anything from stick.  No more PAM!
-Use as a moisturizer on the skin.  Especially over dry skin and breakouts.
-Put a tablespoon in a warm drink or soup.  Yes the first sip you drink most of it because it doesn't mix in the drink but that's okay.  Your lips get nice and moisturized :)
-Put a tablespoon over your quinoa or rice or pasta... you won't even notice it is there if you get expellered-pressed coconut oil
-Use it as a substitute for butter and other oils in recipes
-Use as lip moisturizer
-Use as hand moisturizer and hand sanitizer... remember its antibacterial and antiviral right!?
-Use on callused feet to soften them up.  Moisturize them up and put socks on. 
-Make deodorant with it... Look back at my previous post for the recipe.  It works better than any other thing I have tried... even name brand deodorants!
-Use as make up remover... that's what I use every night to remove my mascara.  Works like a charm.
-It can be used to prevent stretch marks during pregnancy... no I don't have any experience
-Use on all skin rashes... including diaper rash! Safe and extremely effective!  Use to help calm down the itching and redness of eczema and psoriasis too.
-Use as a deep conditioner for the hair (look at my previous post for instructions).  Makes hair silky and soft.  Also great for anyone who has dandruff or an itchy scalp.

Other fun uses
-Great for animals... keeps their digestive system healthy and great for their fur.  Feel Louie's fur and you will see!  He gets 1 Tbs a day.
-Rub on animals 'hot spots'
-This doesn't help your body at all... but it can be used as shoe polish!  It keeps leather soft and shiny.
-Use it like you would WD-40

Stop by the office and pick up a quart or gallon of coconut oil and a great book by Tropical Traditions on the amazing benefits and uses of it!

Research papers to reference about coconut oil
http://www.ncbi.nlm.nih.gov/pubmed/19437058
http://www.ncbi.nlm.nih.gov/pubmed/15329324
http://www.journals.elsevierhealth.com/periodicals/yeclnm/article/S1751-4991(07)00043-1/abstract

Easy Avocado Fries!

I got this recipe from a patient... very easy and delicious!  All you need is an avocado, almond flour and any spices you would like to season with.

Instructions
Take the pit out of the avocado and slice into wedge like pieces (1/4 to 1/2 inch thickness is best).  Take the slices and completely coat in almond flour.  The recipe calls for 1/4 cup of almond flour per avocado.  I just put some in a bowl for easy dipping and threw in some cayenne pepper.  You can throw in any seasonings you want into the almond flour.  The recipe online calls for thyme but I am sure any seasoning will do.  Make sure to throw in a little sea salt to the almond flour too. 

Take a baking sheet and cover with wax paper or coconut oil to prevent sticking.  Bake on 375 degrees for 30 minutes and flip the slices half way through baking.  Enjoy!!

I also made a dip with soy free Vegenaise mayo and basil.  I threw both of those things in the food processor and it turns into a delicious dip!

BEFORE

AFTER

Homemade... Pasta, Pesto and Meatballs!

I was in one of those moods where I didn't want to have another salad or quinoa with meat... I needed something besides the usual routine and I remembered the simple pasta recipe! And what better to make with it meatballs and some pesto! The best part is that the filler in the meatballs and the substitute for pine nuts in the pesto is almond flour (Remember is wayyyyy cheaper at Trader Joe's)!  And for anyone who doesn't remember or know almond flour/meal is just ground up almonds into a flour like texture!

PESTO- Olive Oil, Almond Flour, Basil
Super easy and tasty.  I ran out of pine nuts (plus they cost a pretty penny) and I figured I would try almond flour as a substitute.  Who knew it would work!  Throw the below ingredients in a food processor and its as simple as that.

-1 Cup Olive Oil (I had one that was flavored with cayenne pepper... it added a kick to the pesto!)
-1/2 Cup Almond Flour
-2 Handfuls of Basil

This can be used as a great topping for pasta, salads, quinoa, chicken, etc. 





MEATBALLS- Hamburger, Almond Flour, Spices
-1 lb Hamburger (Costco Shoppers:  Make sure you check out their 1 lb organic hamburger that comes in a 3 pack... great deal!)
-1/3 Cup Almond Flour
-2 Eggs
-Spices (My fiancé says I was 'limiting his creative' ability because I was making him keep this to a minimum to keep it simple... He is one that just throws stuff together and it tastes great.  I like exact directions and have no creative cooking ability... so follow these minimal spices or be creative and use your own!)
--2 Tsp Pepper
--1-2 Tsp Sea Salt
--1 Tsp Onion Powder
--1-2 Tsp Garlic Powder

Mix all the ingredients together and roll into balls.  Bake on 350 degrees for 20 to 25 minutes or until the hamburger is cooked.

PASTA- Quinoa Flour, Water, Olive Oil, Chia Seeds
Click this link for pasta instructions on my earlier blog post 
http://drcarolynmaxfield.blogspot.com/2013/06/homemade-noodles-only-4-ingredients.html


Throw it all together or enjoy each one of these things separately!  The meatballs would be good by themselves or on actual quinoa, the pesto can be a dressing or topping for many different meals or a great dip for veggies, and the pasta can be made like we did or topped with tomatoes or homemade marinara (I will look for a good recipe out there).  Enjoy!!!

Alternatives to Coffee

Many people (like myself...) enjoy a nice cup of coffee.  People enjoy it for many reasons such as the pick me up, the taste, the warm feeling (my personal reason), or simply something to drink besides water.  There are a couple of reasons people who are battling Candida or on the cleanse should avoid coffee.

First the caffeine spikes your blood sugar levels... and sugar is what feeds candida.  Secondly caffeine suppresses your immune system because its effect on the adrenal glands.  People who enjoy coffee because that quick pick me up is due to the fact that you are giving your adrenal glands (that sit on top of your kidneys like little top hats) a quick fix.  This quick hit makes the adrenal glands produce adrenaline which gives you energy for a period of time.  After doing this over and over the adrenal glands become more and more tired and you rely heavily on caffeine to have energy.  You will notice that when you support the adrenal glands and get them healthy you won't need or crave coffee like you did before. 

I know this from experience... In school I drank coffee a lot to stay awake.  My adrenal glands were completely shot because of all of the stress especially towards the end.  I couldn't stay awake with out it which was even more noticeable during finals.  My adrenal glands needed the fix of caffeine to stay awake but after doing this over and over it started compromising their function... I began to get symptoms of afternoon fatigue, feeling completely drained, feeling overwhelmed at things that truly weren't that big of a deal, emotional, blood sugar issues, lightheaded when standing up, and just plain tired all of the time.  Now that I have really focused on supporting my adrenal glands naturally with minerals and other supplements I now no longer need coffee to survive!  Yay!  If I drink one cup now I get really shaky... however I do love the taste.  So I will occasionally mix a 1/4 cup (of organic coffee) with almond milk for the flavor.

Long story above but hopefully you get the point if you are craving coffee for the boost... your adrenals are tired.  So with Candida Clear and other natural support they will start to get stronger!  I promise!  Now for the alternatives for coffee :) (And the point of my whole spiel...)

For you coffee drinkers out there who enjoy it because of...

The Pick Me Up!
-Get your adrenal glands supported with good nutrition, minerals, and supplementation.  Also green tea has a little caffeine in it and AMAZING for the body!  You can't over do green tea so drink as much as you want. 

The Taste and Warm Feeling! (Coffee with Creamer Type of People)
-Brew tea in almond milk! I have been doing this pretty much every day now. This satisfies the warm fuzzy feeling coffee gives me. I like tea in water alright but it just doesn't do it in the morning for me. Add xylitol in it for sweetener... Delicious! And for those not on Candida Clear try honey.

The Taste of a Black Cup of Coffee
-For you brave souls out there who like a black cup of coffee try decaf.  Its not the best option on Candida Clear but better to do it a couple times a week instead of regular coffee if you just can't manage without.  Its best not to do it at all and switch to tea... Sorry!  I know I catch a lot of grief and looks from patients when I say this... but its the truth.


Once you get your body healthy you will start to notice the changes like me where you can only have half a cup of coffee before getting shaky.   It is a strange feeling going from multiple cups to 1/2 cup if that!  So try the above options and if you have a small cup every week its not the end of the world but when you rely on it... that's another story.  Hopefully this will give you some insight on coffee and some other options to try!

Its a long story to basically say I really love brewing tea in almond milk :) Try it!