by Debra Arko Novotny | Nov 28, 2015 | Recipes
Scrambled Eggs Done Right
Looking for a new way to enjoy eggs? Scrambled eggs and baked eggs are my favorite and this simple recipe creates a new twist on Eggs – Scrambled Eggs Done Right. This recipe is for a single person though you can double it or triple it for more people.
In a hurry don’t worry this recipe takes 2-3 minutes to prepare and cooks in 4 minutes.
2 organic eggs
Margarine, butter, coconut or olive oil. Just enough to coat the skillet.
Salt and pepper to taste
1 teaspoon of organic mayonnaise or your favorite salad dressing.
1 teaspoon of water or chicken broth
In a small bowl or measuring cup, whisk the eggs, mayonnaise/dressing, and water/broth together. You may use a fork if you don’t have a small whisk.
Over low heat coat a skillet with your choice of oil.
Pour the eggs into the warm skillet and stir contentiously.
Remove the eggs to a plate once set yet still moist. Do not cook to dryness and these eggs are meant to be damp.
Add salt and pepper to your taste. Do not add spices until off the heat as it turns the flavor. Scrambled Eggs Done Right is tasty and quick to make.
I try different dressing to add flavor and make Eggs Extraordinaire my version of a gourmet breakfast. Some of my favorites are Ranch, Pesto, and Avocado. Others that add spicy flavor combinations. I found several spiced mayonnaise’s that are delightful.
If you have more time, add small bits of vegetables or meats such as, onions, peppers, bacon, ham, or chicken.
Wanting to make a feast? You can create this as baked scrambled eggs simply by using 10 eggs, ½ cup of mayo or dressing, and a ½ cup of your choice of liquid. Using a 9X9 or 9X13 glass baking dish works well.
Coat the bottom and sides of the dish.
Set your oven at 325 degrees and bake for about 15-20 minutes remove and check if they are set with a toothpick. If the eggs begin to brown on the edges, lower your oven heat. Here in Colorado I use 310 degrees as I don’t like browned crust.
Another option is Prosciutto Egg Frittatas.
Whether you’re making Scrambled Eggs Done Right, Eggs Extraordinaire, or Baked Eggs you now have an endless egg recipe and variation.
Scrambled Eggs Done Right Adapted from http://allrecipes.com/recipe/86587/scrambled-eggs-done-right/
Images copyrighted. Bigstock
by Debra Arko Novotny | Nov 18, 2015 | Acupuncture, Health
You Become What You Believe – Even Is Illness
I’m a big believer that we are what we think about most of the time. This includes our health. I’ve seen patients so focused on their disease it consumes them and never seems to improve. They’re locked in the negative thoughts about their situation. Is your health related to your thoughts? Sometimes it takes a little faith in yourself to open the door to better health. Let me explain.
Have you ever heard someone say, “My doctor says people my age all have arthritis or pain?” Too often patients come in with the belief that age or ‘that it’s normal’ to have pain, hot flashes, insomnia, etc.
While it’s common in today’s world, it’s not normal. Today I want to invite you to change your beliefs. Your health is related your thoughts. Your beliefs affect how quickly you heal or how much relief you receive from any treatment.
Do You Have Faith In Yourself
It’s simple; I had a patient come in who didn’t believe acupuncture would help their problem. After a few treatments, their pain was 30% improved despite their belief that they had pain because everyone their age did. Now they had ‘faith’. A belief that pain didn’t affect everyone in their generation. They continued to improve to 75%.
If our mindset helps or hinders our healing why can’t we have 100% relief or health? Our bodies do age. The patient above was in their 60’s. He began to exercise, walk and changed his diet little by little all things that increased his general health. He believed now he could improve himself.
Belief is a funny thing. It only works in the present. It creates our current moment. Past events are shaped by our memories and then form a belief now. These usually are absolutes such as “all people my age have arthritis.” Or perhaps, “Women my age all lose interest in sex.” Maybe, “My mom had hot flashes and was over-weight that’s why I’m this way..”
Finally, “All the people in my family have high cholesterol so I knew I would too.” I know you have others that play inside your mind. These are beliefs that stop you from having a healthier life.
We are a team. What you think matters. What you do between visits increases your health and make it seem like you are aging backward! Is your health related to your thoughts? I feel it is.
Is Your Health Related To Your Thoughts?
This is true for my fertility patients too! Recently a couple against all odds became parents. Their tests with the fertility center didn’t look hopeful. They believed if they did acupuncture, a healthier diet, along with the IVF they’d become parents. Proactive health says you’re in control of your wellness and taking action to achieve your goals.
Where are you proactive in your wellness? Learn more about how natural medicine and acupuncture along with changing how you think about your health can help you live a more enjoyable life. For more mindful living visit my Debra Arko Novotny website
**Debra is a certified natural health practitioner, health and life coach, . She has degrees or certifications in homeopathy, acupuncture, Emotional acupuncture EMT, Chinese Medicine, and more. **
Schedule your appointment with Dr. Deb today!
Images: Dreamstime, Fotolia
by Debra Arko Novotny | Nov 18, 2015 | Functional Medicine, Nutrition
Why Mom Got Alzheimer’s
There are many reasons why my mom got Alzheimer’s’ and I know one was Vitamin D. My mother’s diet was low in this vitamin and she didn’t get enough sunshine to active it. Today I am convinced it played a role in her mental decline. I think women naturally are lower in this supplement and the latest news around athletes who are deficient is impressive.
In The News
Vitamin D is getting a lot of press these days. The most interesting fact is that it’s really a hormone. It plays many roles in our lives helping us absorb calcium and maintain bone mass. This sounds great if you’re worried about aging and osteoporosis. Consider this though a study by the American Academy of Orthopedic Surgeons; found that one-third of Division I college athletes have insufficient vitamin D.
Insufficient Vitamin D Leads To Injury and Weak Muscles
Are you injury prone? Do you have weak muscles or pain? Low levels of D play a role in musculoskeletal pain and injury too. This study notes that athletes are especially vulnerable. After running, I can get leg spasms a sure sign it’s time to check my levels. There are up to one billion people around the world with deficient vitamin D levels of all ages.
Knowing how much to take and if you have an inadequate amount is found through an easy blood spot test offered by our office. It’s more accurate than the typical blood test. Optimal levels of D are necessary. D is a fat soluble vitamin. This means it remains in the body for long intervals if given too much. It can cause high blood calcium levels leading to kidney stones. It leads to poor appetite, nausea, and vomiting.
The Risk of Low Vitamin D Affects All People
Not only athletes and older people are at risk when it comes to deficiencies. If you play sports, lift heavy weights or work in a career that involves heavy lifting check your levels. Even the weekend warriors need to keep their vitamin D in balance.
These Five Reasons Are Why You Want To Ask About The Blood Spot Test Right Away
- Your Immunity
D works in a special way it stimulates your immune system to produce cathelicidins that kill viruses. Cathelicidins are small, cationic, antimicrobial peptides found in humans. They serve a critical role in mammalian [mammals] innate immune defense against invasive bacterial infection. Without adequate vitamin D, you are almost defenseless against cold and flu season. The sun activates D so it’s no wonder we get colds in winter if we don’t have this vital supplement in balance.
- Healthy Brain
According to The Alzheimer’s Research Center Vitamin D deficiency decidedly escalates your risk of dementia and Alzheimer’s disease through both neurodegenerative and vascular mechanisms. Older people often lack enough sunshine and D; it’s also common for anyone in North America; we just don’t get adequate sunlight. It is associated with an increased risk of stroke too. Your risk of Alzheimer’s disease doubles every 5 years after the age of 65.
Something called a Telomere, is an essential part of human cells that affect how our cells age. Remember D is a hormone it affects many genetic pathways in the human body and is linked to chronic disease especially those with inflammation. When our body has a disease such as arthritis, for instance, this vitamin is especially important in reducing the inflammatory process which speeds aging. Telomeres and this supplement work together to slow the aging process in your body and mind by healthy cell regeneration.
- Optimize Your Testosterone
D is an anabolic hormone and research suggests it helps testosterone and maximum muscle mass and synthesis. Studies show that if you exercise, your testosterone levels increase. In women though this may reduce body mass index. Other research links low testosterone in women which lead to atherosclerosis and obesity. Without this vitamin, testosterone can affect muscles, your arteries, and weight gain.
- Everyone’s Worst Enemy Inflammation
Whether you’re young or old inflammation is your worst enemy. It ages you, it is a signal that if left unchecked in chronic conditions that something is wrong. The athlete with inflammation suffers soreness and fatigue when acute. Regular exercise reduces inflammatory reactions when combined with an anti-inflammatory diet. There is a balance here with both of these support systems. Foods like wild salmon, papaya, blueberries, broccoli, avocados, and cranberries, even ginger reduce inflammation in the body. Proper amounts of the right fitness are needed to stop inflammation.
Vitamin D And Inflammation
If this isn’t enough to stimulate your interest in making sure you have enough Vitamin D then do it because others love you and want to enjoy life with you!
Taking supplements though isn’t running down to your local bulk store, grocery store, or health food store. Many of these are derived from less than ideal sources. You can be wasting your money and still be deficient.
In the beginning, we use the blood spot test every 6 months until your levels are ideal. Some clients do better with certain forms such as a liquid. Using the incorrect quality, dose, or amount wastes money and your health.
Whether you chose to do the test or wish to start taking a higher quality D, we are here to assist you.
by Debra Arko Novotny | Nov 8, 2015 | Recipes
Not Quite Paleo Blueberry Cinnamon Rolls Recipe
I love blueberries and cinnamon and the combination in this recipe is wonderful. This is my version of Blueberry Cinnamon Rolls Recipe. Healthier recipes are demanded today by many. Some want to be Paleo, others are avoiding Gluten, still many seek various levels of vegetarianism.
First let’s talk about Paleo diets. Can we create a version of Blueberry Cinnamon Rolls free of grains and sugar? This recipe is modified but not Paleo; to make it paleo it becomes a blueberry crunch or blueberry crisp. I will give you the short Paleo version if you’re looking for healthier recipes this is a great alternative.
Because I eat a modified Paleo diet meaning, I try to make 14 of the 21 meals I eat weekly Paleo. I do eat organic slow cooked oatmeal as part of non-paleo foods. Limiting eating grains is important. They affect cognitive brain function leading to dementia or worse. My goal is to help you eat better. My hope is to see others practice healthy eating 80% of the time, and enjoy ‘cheating’ foods on occasion.
There is more evidence daily that eating these things, sugars, and grains is a bad idea. In his book, Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers Renowned neurologist David Perlmutter, MD, lifted the lid off hidden data that carbs are killing your brain.
So how do we take care of our mind and enjoy food carbs? If you read Perlmutter’s book, you’ll know it’s not possible. There is some evidence triple-zero wheat flour grown in Italy and harvested in Italy. This flour found only at a few health food stores that For those that decide they will eat grains in moderation, this recipe is one that you may want to put in that separate pile of favorites.
Use organic where possible
Blueberry Cinnamon Roll Recipe
Recipe adapted from Our Best Bites and The Pioneer Woman Image courtesy of Our Best Bites
2 c. 2% organic milk
1/3 c. coconut oil
1/3 c. Natural or organic sugar OR 1/2 c. Applesauce plus 1 TBSP of pure apple juice. Juice will make the rolls less fluffy.
1 package active dry yeast
4 1/2 c. All-Purpose organic flour, divided OR use Gluten free flour mix. We use the Triple-Zero Flour.
1/2 heaping tsp. baking powder
1/2 scant tsp. baking soda
1 1/2 tsp. salt
Kids baking. Two children cooking. Little girl and baby boy cook and bake in a white kitchen with modern oven. Brother and sister in chef hats making a pie for dinner.
6 tablespoons butter softened
1/3 c. Natural or organic sugar OR 1/2 c. Applesauce plus 1 TBSP of pure apple juice.
2 tablespoons lemon zest
1 cup blueberries (wild, if you can get them easily or organic)
2/3 cups powdered sugar [can find an organic version at the health stores]
1 tablespoon melted butter
Juice of 1 large lemon or 2 small lemons
Instructions for Blueberry Cinnamon Rolls Recipe:
To make the dough, combine the milk, sugar, and oil In a large (at least 4-quart) pot or saucepan. Heat just to boiling, stirring occasionally, and then remove from heat.
If you’ve got lots of ice handy, dump all that you have into a clean sink and then place the pan of scalded milk over the ice. This way, the milk mixture cools quickly and the melted ice just drips down the drain. You can only do this with cow milk no other ‘milk’.
When the milk is warm (around 105-115 degrees), remove from ice and sprinkle yeast over the milk mixture. Allow to stand for 10 minutes. Stir. Mix in 4 c. Flour and cover. This can be done with a wooden spoon; the dough is VERY soft, more like a batter. Allow to stand for 1 hour.
Mix remaining 1/2 c. Flour with baking soda, baking powder, and salt. Sprinkle over the dough and then mix it in with the wooden spoon. Place a sheet of plastic wrap over the pan and refrigerate for at least a few hours and up to a few days. You can also allow it to rise at room temperature for about an hour if you want to make these right away.
When you’re ready to make the rolls, lightly spray a work surface with non-stick cooking spray and roll the dough out into a rectangle that’s about 6×18″. In a small bowl, mix the softened butter, sugar, and lemon zest. Spread the butter mixture over the dough and then sprinkle with the blueberries. Roll up tightly, making a log about 18″ long.
Preheat oven to 375.
Spray a 9×13″ pan with non-stick cooking spray and set aside.
Using dental floss, mark the dough into 12 equal pieces. Use the dental floss to cut the dough along the spots that you marked. Place the dough pieces, cut side up, in the pan. Cover and rise for 30 minutes. Bake the rolls for 15-22 minutes or until golden brown and the innermost rolls are cooked through. If the edge pieces are getting too brown, lightly place a sheet of aluminum foil over the pan to prevent further browning.
When done, remove the pan from the oven and allow to cool. When the rolls are almost cool, whisk together the glaze ingredients and drizzle evenly over the slightly warm rolls. Makes 12 rolls.
Paleo Diet Blueberry Cinnamon Roll Recipe
Eating a Paleo diet is not a fad. It’s one of the only ways to keep your brain healthy. Eating well doesn’t mean giving up sweets it means eating quality foods. There is overwhelming evidence that carbs are killing our brains. For more on the topic read this great article in Psychology Today
To make this recipe a perfect Paleo dessert:
6 tablespoons butter, melted
Cinnamon or/and Vanilla Sweetleaf Stevia to taste.
2 tablespoons lemon zest
1 cup blueberries (wild, if you can get them easily or organic)
Place all ingredients in an ovenproof glass casserole. And bake 10-20 minutes at 300 degrees until bubbling.
If you eat a modified Paleo diet, you can sprinkle 1/3 cup of organic steel-cut oats over the top before placing in the oven.
The Blueberry Cinnamon Coffee Cake approach:
If you need a crust or top, you can use a gluten free biscuit mix. Prepare as package instructions recommend and pour on top of fruit before baking. Adding a shell may mean you’ve added sugar [found in the biscuit mix, and it may not meet some Paleo diet menu plans.
Our goal here in Littleton, is to do more than provide you with acupuncture or natural medicine; it’s to also to help you turn your life around by applying healthy eating habits too.