Eat your greens!

For those of you subscribing to my 12 for 12 video newsletter, you already know that April is officially the month to eat your greens.  1-3 cups a day!  To help folks out I am sharing 3 of my favorite recipes - enjoy! Simplest Greens Ever!

1 bunch greens (Dino Kale is my favorite)

Chop greens.  Put into steamer basket.  Steam for about 5 minutes.  Top with any dressing/marinade - my fave is Soy Vey.

Tasty Breakfast Salad

I don't know why I love this salad for breakfast, or what actually makes it a breakfast salad.  But I do know it is delicious and I love to eat it in the morning!

1 bunch arugula or 1/2 of a pre-washed container

2 medium or hard boiled eggs (pasture raised), chopped

Grated Parmesan or Parmesan crisps (optional)

Mix ingredients and add dressing.

Tasty Breakfast Salad Vinaigrette

3 tablespoons local honey

6 tablespoons apple cider vinegar

3 teaspoons Dijon mustard

3/4 cup olive oil

salt and pepper

Mix honey, vinegar and mustard.  Once blended add olive oil, salt and pepper.  Yum!

Kale Pizza

If I am ever going to be famous for a recipe, this one will probably be it.

Pizza crust (make yourself or try the fresh-made dough at Whole Foods)

2-3 bunches kale

1/2 cup finely chopped red onion

5-10 cloves garlic

Sliced kalamata olives (optional)

Organic feta cheese (optional)

Olive oil

Balsamic Vinegar

Preheat oven to 425.  Roll out pizza dough and top with olive oil.  Slice garlic thin and place on crust.  Wash and chop kale.  Place in bowl and ad olive oil and salt, massage kale until it start to wilt.  Add onions and a dash of vinegar.  Mix well with hands and then place kale on top of crust.  Add olives and feta if desired.  Bake 12-15 minutes until kale gets a bit crispy.  Works best on a pizza stone.  Enjoy!

Beans, beans, the magical fruit ...

When it comes to food, it is hard to find anything more super then beans.Check out the following bean facts: Some beans are higher in antioxidants then blueberries.

Beans lower blood sugar and decrease abdominal fat - lowering rates of diabetes and heart disease.

Cancer risk decreases with bean consumption.

Beans are also a source of cheap and tasty protein. They are even considered an aphrodisiac in many cultures - so why the bad rep? In a word – gas. Many folks report a distinct increase in gas and bloating when they eat beans. And gas isn't fun or cool or sexy – so the beans stay on the shelf.

Don't despair - there is good news!  With the proper preparation beans can be a great addition to your diet, without affecting your social life. Follow these tips to embrace the lovely legumes.

Ditch the canned:  Fresh made beans are tastier, more easily digested and easy to prepare.  However, if you are caught in a time crunch and have to grab a few cans, be sure to rinse the beans well.  The gas causing compounds can get concentrated in the bean liquid, so wash them off well.

Soak:  When making beans from scratch be sure to soak them first.  Covering beans in warm water and soaking them overnight will decrease phytic acid - one of the compounds that decreases bean digestion.  Rinse the beans well after soaking and you are well on your way to a tastier, more  digestible bean.  As a bonus, soaking beans can increase the absorption of minerals up to 100%!

Add Kombu:  Kombu is a type of seaweed, look for it in the Asian foods section of the grocery store.  Adding a 4-6 inch piece to your beans as they cook will greatly improve digestion.  Consider cumin or bay leaf as well.

Chew:  Your mama was right - chew your food!  Proper digestion, but especially the digestion of beans, starts in the mouth.

Enzymes:  It can take the intestinal tract a bit of time to adjust to dietary changes.  So while you are waiting for your guts to catch up, lend a hand with some digestive enzymes.  You can get bean-specific brands, but a general enzyme will work as well.

So bust out the beans and enjoy some delicious dahl, scrumptious stew or stellar salsa! Enjoy the magic of beans without the toots ;)

Celebrate St. Patrick's Day!

Happy (almost) St. Patrick's Day everyone! As you may have guessed, Dr. Caitlin O'Connor is mostly Irish.  As I prepare myself for the big day, I thought I would share a few tips on enjoying a fun and healthy St. Patrick's Day.

Eat cabbage

Cabbage is a delicious - often overlooked - superfood!  As a member of the cruciferous family, cabbage is packed with cancer-fighting phytonutrients.  Women should line up for seconds, since cabbage contains the powerful indole-3-carbinol molecule that shifts estrogen metabolism in a way that may decrease breast cancer risk.

Drink beer

Sure red wine gets all the press, but a nice glass of beer has health benefits as well.  Stay away from the green-dyed variety and stick with a nice dark brew.  Guniness, my favorite, is known for it's iron and B vitamin content.  Lactating moms can even enjoy a celebratory beverage - hops is known to increase milk production.

Laugh

Craic is an irish slang term without a straight English translation.  However the basic meaning is to have fun, specifically by spending time  laughing and telling stories in enjoyable company.  There are numerous studies linking laughter to improved health, from a decrease in heart disease and diabetes complications to an increase in immunity and creativity.

So grab your favorite Irish friend and pick up a plate of cabbage and a pint.

Have a healthy holiday!

Dr. Caitlin

Eating tips for picky toddlers

Do you have a picky toddler?  You are not alone!  Check out my latest article for the Denver Examiner on Eating Tips for Picky Toddlers. Enjoy!

Dr. Caitlin

Nutritional Deficit Disorder

I am currently reading  Dr. William Sears newest offering, The NDD Book.  NDD stands for Nutrient Deficit Disorder and Dr. Sears believes that it is a contributing factor to many of the "D disorders," from ADHD to GERD to diabetes, that are becoming alarmingly prevalent in kids.  This is my favorite quote so far: "You put junk food into a child's brain, you get back junk behavior, junk learning, and junk mood.  It's as simple as that!"

Now, we know it isn't always as simple as that.  But, almost always, what we eat matters.  Most medical conditions are a complex blend of genetics and environment.  Often times, we emphasize the genes, which we can't change, over the environment, which we can.

However, change is easier said then done.  The culture of food in the United States is totally deranged.  Much of what constitutes "food" now would be totally unrecognizable to our great-grandparents.

So it becomes the responsibility of  families to create a culture of real food and pass that legacy down to their children.

So where do we start?  As my patients know, I frequently recommend two cookbooks - Whole Life Nutrition and Feeding the Whole Family.  Both of these books are not only full of family - friendly recipes, but they provide a basic groundwork for whole foods cooking.  Many of us don't know how to cook whole grains, use dried beans or make tasty vegetable dishes.  No worries, because these cookbooks provide simple instructions that will have you cruising the bulk aisle and perusing new produce in no time.

Get cooking!

Dr. Caitlin

Winter Rejuvenation Cleanse

With the Winter Rejuvenation cleanse coming to a close, I invited my dear friend, owner and creative director of Sol Vida Dance!,  April Charmaine, to guest blog about her personal experience with the program.  I was impressed and inspired by what she had to say.  Enjoy! After putting on major weight by indulging in every single thing imaginable -  brie cheeses, cakes, cookies, hams, Irish liqueurs and wine nearly every day of November and December - I was feeling on the verge of a physical, mental, and psychological crisis.

Then along came my friend, Dr. O’Connor and the All Families Natural Health Winter Rejuvenation program. I’d wanted to cleanse my body for sometime now, but didn’t have the conviction or moral support to do it. On January 18, I found out that would I be saying goodbye to all my best friends: caffeine, animal products, GLUTEN, SUGAR, and alcohol. What I didn’t know at the time is that I would be saying goodbye to my monthly PMS migraine, my general lack of energy, my constant need for a vice, and extra weight and inches.

After the second week of the cleanse, I really began to get over my withdrawal symptoms and began to feel a “zinging” energy which I’m still maintaining today. Three weeks later, my zest for life has dramatically increased and I am producing like never before. I truly believe this is because I am taking care of myself by eating whole foods and  drinking so much more water. Go figure, it is actually not that difficult.

I have gained so much from Dr. O’Connor’s guidance through this program.  I feel that if I take even half of the habits I’ve acquired through this process with me, I am going to be a much happier and healthier  person for a much longer time. I love looking in my food cabinets now and seeing an array of bulk items, medicinal foods and so much less packaging   My  fridge is  filled with things that I’ve actually made and that actually taste good. I am building that healthy, whole foods kitchen I always craved and desired. And imagine me -  a total sweets freak - who can hardly handle the sweetness of raisins now!

I authentically feel really good!

April Charmaine, Artistic Director, Sol Vida Dance!