Hey PRF Family!
Find out exactly why Michelle Spadafora Founder of Faithful Workouts is really offering this program for Free, no catch! Really! We've gotten the green light to start the program at PRF so I'm speaking with Michelle on Monday to go over the details.
Check it all out and if this is something that interest you sign up for Free here (there's no book to buy and you can opt out at any time) - http://www.faithfulworkouts.com/
You are welcome to follow the program all online, do it yourself or with your spouse at home, or join us at PRF in our group fitness setting! What ever is best for you!
See you soon!
Sue :)
Friday, August 22, 2014
Is Lowering Cholesterol to prevent disease really a myth?
Why have we been led to believe that having high cholesterol is BAD and lowering our cholesterol is good? High cholesterol is actually a protective factor in ALS? What about this myth that fat is BAD for us? What are good fats for our brain? Some of the good fats he's listed are grass fed beef, clean poultry and pork without all the antibiotics and nitrates, fish, olive oil, avocado to name a few===> Click Here to listen to Dr. David Perlmutter's interview on The Gluten Summit
From David Perlmutter, MD – excerpt taken from ‘Brain Grain’ – page 78-79
“Nothing could be further from the truth than the myth that if we lower our cholesterol levels we might have a greater chance of living longer and healthier lives. In a recent report appearing in the prestigious medical journal the Lancet, researchers from the Netherlands studied 724 elderly individuals whose average age was eighty-nine years and followed them for ten years. *A.W. Weverling-Rijnsburger, et al., “Total Cholesterol and Risk of Mortality in the Oldest Old,” Lancet 350, no. 9085 (October 18, 1997): 1119-23.
What they found was truly extraordinary. During the study, 642 participants died. Each thirty-nine-point increase in total cholesterol corresponded to a 15 percent decrease in morality risk. In the study, there was absolutely no difference in the resk of drying from coronary artery disease between the high-versus low-cholesterol groups, which is incredible when you consider the number of elderly folks who are taking powerful cholesterol-lowering drugs. Other common causes of death in the elderly were found to be dramatically associated with LOWER cholesterol.”
Perhaps one of the most extraordinary studies performed on the positive impact of cholesterol on the entire neurological system is a 2008 report published in the journal Neurology which describes high cholesterol as a protective factor in amyotrophic lateral sclerosis (ALS, also known as Lou Gehrig’s disease). *L. Dupuis, et al., “Dyslipidemia Is a Protective Factor in Amyotrophic Lateral Sclerosis,” Neurology 70, no. 13 (March 25, 2008): 1004-09. There is no meaningful treatment for ALS, a devastating disease that I deal with in my medical practice on a daily basis.
ALS is a chronic degenerative disorder of the body’s motor neurons that leads to death within two to five years of onset. The FDA has approved one medication, Rilutek, that may extend life by approximately three months, at best. But it’s very expensive and toxic to the liver; most patients refuse to take it. In this study from French investigators, however, it was shown that those individuals with considerably higher cholesterol ratios lived, on average, one year longer than patients with lower levels, when compared with normal controls. As the authors stated: “Hyperlipidemia (HIGH levels of cholesterol) is a significant prognostic factor for SURVIVAL of patients with amyotrophic lateral sclerosis. This finding highlights the importance of nutritional intervention strategies on disease progression and claims our attention when treating these patients with lipid lowering drugs.”
'Grain Brain' Excerpt from Page 80- the MYTH about FAT being bad for us -
"We can’t limit our talk about fat to just brain health. Volumes have been written in the scientific literature about fat and heart health as well, but not in the context I know you’re thinking about. In 2010, the American Journal of Clinical Nutrition published an astonishing study that revealed the truth behind urben legends about fat, especially the saturated kind, and heart disease. *P.W. Siri-Tarino, et al., “Meta-analysis of Prospective Cohort Studies Evaluating the Association of Saturated Fat with Cardiovascular Disease,” American Journal of Clinical Nutrition 91, no. 3 (March 2010): 535-46
The study was a retrospective evaluation of twenty-one previous medical reports involving more than three hundred forty thousand subjects followed from periods of five to twenty-five years. It concluded that “intake of saturated fat was NOT associated with an increased risk of coronary heart disease, stroke, or cardiovascular disease.” Dr. David Perlmutter - 'Grain Brain'
----------------------------------------------------------------------------------------------------------------------------
What I’ve been learning from Dr. Perlmutter is that it’s really NOT high cholesterol or fat that’s causing all the disease and death it’s the CARBS which people are addicted to. I know that’s harsh to say but it’s the truth. So why all the rave about low fat diets? And why are they pushing all the carbs, sugar, gluten/wheat that are bad for us? Especially in our schools! Calling ketchup a vegetable? Really? Bottom line?
It’s all about MONEY! It's been drilled into people with billions of dollars of marketing that fats are bad and carbs are good. Don’t just take my word for it, look at the research, it’s there, perhaps people just aren’t looking for it.
Personally I’ve had what most medical doctors consider high cholesterol ever since I can remember. It runs in my family and my body produces it naturally. Perhaps there’s a very good reason for that? The doctors tried to put me on Lipitor back in 2003 and I refused to take it because I read all the negative side effects including bad for my liver. I didn't need more chronic health issues. Glad I made the decision to listen to my Functional Medicine doctor back in 2005 and have since been educating myself from Dr. Perlmutter and other Functional Medicine doctors I've connected with like Dr. Tom O'Bryan and Dr. Mark Hyman and the research they are all siting. It's all there for anyone who really wants to see it.
It's a good thing too since my brain was affected by the gluten/wheat sensitivities in 2008 and I was actually losing my memory and in the early stages of Dementia. It could have been made much worse too if I had taken a cholesterol lowering drug. It's up to each person who wants to educate themselves to read more about all of this in his book.
Please pass this on, it just might save someone's life!
Sue Seward
Gluten Free Coach
Thursday, August 21, 2014
Ranch Dressing & Gluten Free Croutons
This
ranch dressing is awesome and these croutons are so tasty and crunchy no one will
even know they are gluten/wheat free! Clif said they taste like garlic bread! Wait
until they tell you how good it all is and then tell them it's
gluten/wheat free! Homemade is much better than bottled salad dressing
with all the preservatives and it’s really quick and easy to make up and
keep in an empty glass jar in the frig! Items I keep in my pantry and frig at all times to make up quick sauces and dressings, breadings for chicken, fish, shrimp, etc.,:
Hellmann's Mayo
Garlic Pepper
Fresh Garlic
Gluten Free Worshire (I can never spell this whats-it's-here sauce!!)
Gluten Free Soy Sauce
Kosher Salt & Course ground pepper
Cumin
Cheyenne Pepper
Heinz Ketchup (gluten free)
Plain Greek Yogurt (my new fav instead of sour cream!!)
Parmesean cheese (I keep mine in the freezer)
Bob Red Mills All Purpose Gluten Free Flour
Ians Gluten Free Panko
Grapeseed Oil
Olive Oil
Gluten Free Pastas
Grass Fed Butter
Almond Milk
Dijon Mustard
Yellow Mustard
*I'm also starting to make up big pots of meat sauce to put in freezer bags and pull out for meals during the week like some of this big pot of sauce went into a Lasagna meal using Gluten Free pasta. I just put it in the freezer for later. Actually James is probably taking it back with him to the dorm! College Care package! :)
This is a really good traditional egg pasta brand too that we really like a lot! I found it at Whole Foods. It's very good with all kinds of sauces.
Ingredients for Homemade Ranch Dressing:
1/3 cup sour cream or next time I'm trying some Plain Greek yogurt (my new fav instead of sour cream! I had some last night on my baked potato and YUM! It had more of a sweet flavor. Just a tad... I'm sold!!!)
1/2 cup Hellmann’s gluten free mayonnaise
1 cup buttermilk (when I don’t have buttermilk a little trick I use is some Almond Milk with a squeeze of lemon!)
3 tablespoons freshly chopped chives
2 tablespoons freshly chopped Italian parsley leaves
1/2 teaspoon dried dill
1 teaspoon salt, divided
1 teaspoon freshly cracked black pepper
1 tablespoon white vinegar
Gluten/wheat free Croutons:
1/2 teaspoon salt, plus more for sprinkling
1 teaspoon freshly cracked black pepper
1/4 teaspoon cayenne
1/2 teaspoon paprika
2 teaspoons dried parsley
1 teaspoon dried basil
2 teaspoons garlic paste, (2 cloves garlic smashed with the flat side of a knife and a sprinkle of salt, to make paste)
1/3 cup extra-virgin olive oil
4 cups cubed Udi’s gluten free bread, cut into 3/4-inch cubes. I keep mine frozen and a lot of times have the bread ends that make great croutons! I thaw it out and then cut into cubes.
Preheat the oven to 325 degrees F.
In a large bowl, combine all the ingredients, except the bread, until well combined. Adjust the seasoning, if needed. Add in the bread and mix well with your hands, tossing to coat all sides of cubes. Pour out onto a baking sheet and spread evenly. Bake in the oven for 20 to 30 minutes, turning after 10 minutes. Remove from the oven and let cool. Store in an airtight container.
See you soon!
Sue... XO!
Friday, August 15, 2014
Update on PRF Fitness & Hot Weather Safety tips!
Update on PRF Fitness:
I completed the Group Exercise Certification and will be completing the CPR/FA certification the first of Sept. I gave my CPR spot this Saturday to Petra since she needed to have it done right away for the Children's Academy. If anyone else is interested in taking the class please let me know. Penny Poalson will do a class with at least four people at the Briarcliff Firehall.
Nancy Pickens and I met up at the church today to survey the space in the detached building which we are planning to use for our PRF Fitness Outreach coming in September! Things are falling into place and looks like we'll be receiving several pieces (approx 10 of the hydraulic machines, some recovery boards and other items) donated from the Lakeway Curves which is closing August 30th. There's plenty of space in the building. We will be moving the equipment from Curves on Sunday August 31st after church so anyone who would like to lend a helping hand is always welcome!
We'd love to have a treadmill, if anyone has one that's being used for a clothes hanger and you feel led to donate it. :) We would also like a large wall mirror about the size of the one at Curves.
I'm planning to lead a group exercise class Mon, Wed, Friday from 4:30 to 5:15 which will incorporate cardio, resistance training and balance. If you have weights, fitness balls, exercise bands, bring those as some of the exercises will be using them. In cooler weather we may even get out in the parking lot and do some walking or light jogging as we increase our intensity. This of course is optional. We can also use the kitchen for teaching healthy cooking classes, Daniel plan meetings, etc.
I'm planning to make a flyer for Curves in Lakeway for anyone who lives out this way and looking for a new place for fitness. I may drop some off at the new Middle School as well. We are not charging a fee.
Everyone however, will be required to sign a waiver (Informed Consent Form) and a PAR-Q (Physical Activity Readiness Questionnaire) and Letter to Physician if there are medical conditions prevention them from exercising.
I will place an announcement in the Briarcliff newsletter once we have everything firmed up.
Appreciate all your prayers and support and anything you'd like to help with or donate please contact me or Nancy!
Sue's Mobile - 512-557-7523
sueseward@gmail.com
Nancy's Mobile - 512-799-4434
nancylee1939@gmail.com
sueseward@gmail.com
Nancy's Mobile - 512-799-4434
nancylee1939@gmail.com
Hot Weather Safety Tips
Research shows that hot weather may increase the risk of
heart attacks especially in people with risk factors for heart disease in
addition to causing other heat related disorders such as heat cramps, heat
exhaustion and heat stroke. This is even more probably when the relative
humidity is high, causing people to sweat more. To help prevent problems due to
heat, the American Heart Association stresses the importance of hydrating. Do
this to maintain a salt-water balance by drinking plenty of fluids 9preferably
water) before, during and after physical activity. Avoid alcoholic and
caffeinated beverages.
Other suggestions include:
*Work out and play sports during the cooler parts of the
day, preferably early morning or early evening.
*If you must exercise at high temperatures or relative
humidity, decrease your exercise intensity and duration.
*Take Advantage of a gym, the mall or anyplace else where
you can get in regular physical activity.
*Allow your body to adapt partially to heat through repeated
gradual daily exposures which generally occurs in four to 14 days.
*Wear minimal amounts of clothing or lightweight, light-colored
clothing to facilitate cooling by evaporation.
*Exercise with a friend or family member.
*Know the signs of heart exhaustion which are: headaches,
heavy sweating, cold and/or moist skin, chills, dizziness or fainting, weak or
rapid pulse, muscle cramps, fast, shallow breathing, nausea, and vomiting.
*Know the symptoms of a heat stroke which are: warm and/or
dry skin with no seating, strong and rapid pulse, confusion and/or
unconsciousness, high fever, throbbing headaches, nausea, vomiting.
If you experience any of these symptoms, take steps to cool
down and get medical attention immediately.
This article does not replace the advice of your medical
professional. Please check with your doctor before beginning any exercise
program.
Sue Seward
Certified Fitness Professional
Certified Fitness Professional
Tuesday, August 12, 2014
Could gluten be making you depressed?
Sue's Blog
Tuesday, 08/12/14
Today I’d like to address the subject of depression, mainly because of my own personal experience for years and because it affects millions of people including teens.
Note: About 11 percent of adolescents have a depressive disorder by age 18 according to the National Comorbidity Survey-Adolescent Supplement (NCS-A). Girls are more likely than boys to experience depression. The risk for depression increases as a child gets older. According to the World Health Organization, major depressive disorder is the leading cause of disability among Americans age 15 to 44. http://www.nimh.nih.gov/health/publications/depression-in-children-and-adolescents/index.shtmlPersonally I suffered with debilitating depression for years, sometimes severe, as well as manic bi-polar like symptoms, anxiety and panic attacks. It wasn’t until later after discovering the sensitivity to gluten and wheat that I began to search out more Functional Medicine doctor’s opinions and realized that Celiac and even non-Celiac gluten sensitivity can cause depression and in some cases severe depression with anxiety and panic attacks.
After I changed my diet to eliminate gluten/wheat the depression was resolved and consequently I was able to wean off anti-depressants which I was on for over three years. You may have seen my before photo on the front page of my website. That was how I looked back then when I was at my lowest point in 2008.
So sure of course everyone gets the bummers now and then, that’s pretty normal or they have some sort of life changing event that causes them to feel bad for a while, like the loss of a loved one or a beloved pet.
Chemical depression however is completely different. It’s like living with a black cloud over your head and absolutely nothing makes it go away. It’s hard to describe and when it would come on I wouldn’t want to be around anyone. I would start crying for no reason at all other than the fact I felt horrible and nothing seemed to help, not a hug, not a smile, nothing… it was like impending doom.
I was also ashamed and didn’t want anyone to see me this way because I wasn’t really myself so I’d hibernate in my room sometimes for a week and the only ones who saw me were my family and they had to deal with my downers. It was very difficult to take care of the family during those times. I lost days and days out of my life that could have been happily spent with them! Fortunately for me they stood by my side for years and fortunatly for them I'm still here with them in much better health now both mentally and physically. I'm myself real self again!
Let’s put it this way, it can be the absolute most beautiful day outside, perfect weather, and it doesn’t matter if you have the best news in the world or the worse news, you still feel the same – BAD!
There’s such a stigma attached to depression too so there are probably many more people who suffer from it then most people realize. In the worse case one day we just hear they committed suicide and we are shocked to find out that person had severe depression? They were so successful, had it all, great life, family, so talented, so funny, made many people laugh, lively, giving and always seemed to be active and in a good mood. And then a beautiful light that we enjoyed goes out so suddenly.
People do not realize or understand how bad this mental health issue can be until they have experienced it themselves. They just think, “why can’t you just pick yourself up and go, get into some self-development, do more exercise, go on a hike or a nice trip to the beach, eat some ice cream, just snap out of it!” Well, the brain doesn’t work that way. This type of depression is a chemical disorder of the brain and there’s a reason for it. There’s also physical pain that goes along with depression, like headaches, migraines and body aches.
The FM doctor who finally after twelve years discovered why I was so sick literally saved my life when she did blood testing and revealed that I was highly sensitive to gluten/wheat and recommended I eliminate them from my diet! Unfortunately I was stubborn, in denial, and addicted to wheat so it took me almost two years to finally comply with this diet change. When I hit rock bottom in 2008 and she told me I was going to die if I didn’t stop eating gluten/wheat, that was when the light switch went off! I decided it was time to submit and live the rest of my life in happiness and health! My family needed me and God had His plans for my life!
I thank The Lord for leading me to Dr. Nichole Hewitt in 2005, and for the strength He gave me to do this because it wasn't easy. But it sure has been worth it! Now I'm passionately committed to helping others as much as I possibly can.Recently when listening to some of these Functional Med doctors speak during the Gluten Summit with Dr. Tom O’Bryan I heard Dr. David Perlmutter (Board Certified neurologist) speak and picked up a copy of his book ‘Grain Brain’. There’s a section in there concerning depression and it’s quite interesting. I’m determined to pass this information on to help others who may be suffering from this horrible downward spiral of what you believe is no return. For some people it becomes too late and there is no return and it’s so sad when we hear of their passing.
Here’s an excerpt from ‘Grain Brain’ –
"Today, depression is found in as many as 52 percent of gluten-sensitive individuals. Adolescents with gluten sensitivity also face high rates of depression; those with celiac disease are particularly vulnerable, with a 31 percent risk of depression (only 7 percent of healthy adolescents face this risk).
*C. Briani, et al., “Neurological Complications of Celiac Disease and Autoimmune Mechanisms: A Prospective Study,” Journal of Neuroimmunology 195, nos. 1-2 (March 2008): 171-75A logical question: How does depression relate to a damaged intestine? Once the lining of the gut is injured by Celiac disease, it is ineffective at absorbing essential nutrients, many of which keep the brain healthy, such as zinc, tryptophan and the B vitamins. What’s more, these nutrients are necessary ingredients in the production of neurological chemicals such as serotonin. Also, the vast majority of feel-good hormones and chemicals are produced around your intestines by what scientist now call your ‘second brain.” The nerve cells in your gut are not only regulating muscles, immune cells, and hormones, but also manufacturing an estimated 80 to 90 percent of your body’s serotonin. In fact, your intestinal brain makes more serotonin than the brain that rests in your skull.
*Greenblatt, “Is Gluten Making You Depressed?” (see chap. 6, n. 8)
Some of the more critical nutritional deficiencies that have been linked to depression include vitamin D and zinc.
You already know the importance of vitamin D in a multitude of physiological processes, inducing mood regulation. Zinc similarly is a jack-of-all-trades in the body’s mechanics. In addition to aiding the immune system and keeping memory sharp, zinc is required in the production and use of those mood-friendly neurotransmitters. This helps explain why supplemental zinc has been shown to enhance the effects of antidepressants in people with major depression. (Case in point: A 2009 study found people who hadn’t been helped by antidepressants in the past finally reported improvement once they started to supplement with zinc.)
Dr. James M. Greenblatt, whom I mentioned earlier, has written extensively on this topic and, like me, sees a lot of patients whose antidepressants have failed them. Once these patients avoid foods containing gluten, their psychological symptoms resolve. In another article for Psychology today, Greenbelt writes: “Undiagnosed celiac disease can exacerbate symptoms of depression or may even be the underlying cause. Patients with depression should be tested for nutritional deficiencies. Who knows, celiac disease may be the correct diagnosis and not depression.” Many physicians ignore nutritional deficiencies and don’t think about testing for gluten sensitivity because they are so used to (and comfortable with) writing prescriptions for medication."
Of course everyone can do their own research and come to their own conclusions but the research is out there. I highly recommend reading Dr. P's book and if you or you know anyone suffering from this type of depression please pass this information on to them in time.
It’s not just about giving a hug or saying I love you or even just praying. That doesn’t do a whole lot of much good when someone is in a dark deep pit of despair. You’ve got to DO SOMETHING! Get them to the right type of Functional Medicine health care professional who understands Celiac disease and gluten sensitivity and how it can cause depression and get them there now before realizing it’s too late!
Enjoy the journey in happiness and good health,
Sue
Gluten Free Coach
512-557-7523 Mobile/Text
Friday, August 8, 2014
Grilled Tuna Steak Salad
A tasty, quick, easy, and deliciously healthy meal for two! Great for date night or girlfriend for two lunch! They have wild caught tuna steaks frozen individually in a package of six or so at Whole Foods for $14.99. Ingredients
2 pounds very fresh tuna steak, cut 1-inch thick
4 tablespoons olive oil, plus extra for brushing
2 1/2 teaspoons kosher salt, plus extra for sprinkling
1/2 teaspoon coarsely ground black, plus extra for sprinkling
2 limes, zest grated (I would probably cut this down next time)
1 teaspoon wasabi powder
6 tablespoons freshly squeezed lime juice (3 limes) (I used two limes and it was very limey! I would not use as much next time)
2 teaspoons gluten free soy sauce (I used a little more)
10 dashes hot sauce (recommended: Tabasco)
1 to 2 ripe Hass avocados, medium diced (I used one for us both)
1/4 cup minced scallions, white and green parts (2 scallions)
1/4 cup red onion, small diced
Directions
Brush the tuna steaks with olive oil, and sprinkle with salt and pepper. Place the tuna steaks in a very hot saute pan and cook for only 1 minute on each side. Set aside on a platter.
Meanwhile, in a small bowl, combine the olive oil, salt, pepper, lime zest, wasabi, lime juice, soy sauce and hot sauce. Add the avocados to the vinaigrette.
Cut the tuna in chunks and place it in a large bowl. Add the scallions and red onion and mix well. Pour the vinaigrette mixture over the tuna and carefully mix.
Read more at: http://www.foodnetwork.com/recipes/ina-garten/tuna-salad-recipe.html?oc=linkback
Enjoy the Journey!
Sue
Gluten Free Coach & Home Chef
Monday, August 4, 2014
Informative Interview with Dr. David Perlmutter author of 'Grain Brain'
Just finished listening to Dr. Perlmutter's interview at the
Detox Summit.. anyone who is interested in hearing the latest research and
truth about what's really best for the body and brain listen in to this
interview. He also talks about ADHD, Dementia, Diabetes, obesity.
For anyone who still believes eating a
high fat diet is bad and a high carb diet (vegetarian included) is good for you and your brain, you may change
your mind after listening to his very informative talk...
David Perlmutter, MD, FACN, ABIHM, Best-selling Author,
Renowned Neurologist Brain Health Expert Toxicity and Brain Function
• Relationship
between diet and brain health
• Why
carbohydrates, especially sugars, are toxic to the brain
• Why the
type of fat you eat is so important for health and detox
Register to Listen today at - http://bit.ly/1o1EOrs
Today’s audios will be up for the next 24 hours today.
Friday, August 1, 2014
Jamaican Jerk Chicken Gluten Free
Enjoy this gluten free version of popular Jamaican jerk sauce! Jerk Sauce (gluten free)
Ingredients:
- 3 tablespoons olive oil
- One 1-inch piece fresh ginger peeled and finely chopped
- 1 Scotch bonnet pepper, halved (remove pepper after cooked)
- 1 bunch scallions, chopped, some greens reserved for garnish
- 2 teaspoons ground allspice
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon grated nutmeg
- 1 fresh bay leaf
- Kosher salt
- 1/2 cup gluten free Pacific chicken stock
- 1/2 cup dark brown sugar (if you're eliminating sugar from your diet use some powered Stevia instead or try it with honey)
- 3 tablespoons gluten free soy sauce
- 2 tablespoons fresh thyme leaves
- 2 limes, juiced, zest of 1
- 1/4 cup chopped fresh cilantro
Oh My! This jerk sauce came out so tasty! With an awesome hint of Jamaican spices! It will transport you right to the island of Jamaica!! :)
Pour some into a bowl for serving and rub the rest into chicken put in a plastic bag, (use on shrimp, and/or ribs or pork chops), marinate for 2 hours or over night. Grill right away or (bake the chicken on low heat 285 for 2 hours, then put on charcoal grill to crisp it up the way you like it! )
Serve with rice and/or some tropical fruit like mangos, papaya, pineapple.. or even try some sauce on your rice and fruit!
Enjoy the Journey!
Sue
Sue Seward
Gluten Free Coach & Fitness Professional
Get Fit For God!
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