Leaky Gut

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If you suffer from sudden food sensitivities, aching joints, digestive upset, fatigue or weight gain, you may be suffering from leaky gut, which is also referred to as increased intestinal permeability. Leaky gut is characterized by the opening of pores in the small intestine, resulting in undigested food particles, bacteria, and toxins traveling to the bloodstream. The presence of these substances in the bloodstream triggers an immune response, whereby the body builds antibodies to the foreign substances but also attacks itself, creating food allergies and autoimmune disorders.

You are probably wondering how something like this occurs and if you are at risk. Let’s look at the main causative factors leading to leaky gut syndrome:

1. Chronic constipation – If you are usually constipated, toxins will often build up in stool, irritating the intestinal lining and causing inflammation, which then causes the pores in the small intestine to expand. In severe cases, Crohn’s Disease, irritable bowel syndrome,or colitis can occur.

2. Chronic stress – The immune system really takes a beating when subjected to chronic stress. If the immune response is compromised, pathogenic bacteria can cause widespread inflammation in the intestines, and leaky gut is a common result.

3. Dysbiosis – This is an imbalance between beneficial and harmful bacteria which can result from antibiotics or poor diet. Inflammation develops, causing the pores to widen.

4. Toxins – We are exposed to many thousands of toxins, but the worst offenders are found in our water supply, pesticides, and in certain medications.

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What Is The Solution If You Have A Leaky Gut?

I have several dietary recommendations for treating a leaky gut.

1. Glutamine – I am already a big fan of glutamine in general, but especially for those who suffer from leaky gut. This amino acid has specific activity in the intestine, and restores healthy soft tissue in the region. Over time, regular supplementation with glutamine has a protective effect against intestinal disease. I tend to be fairly aggressive with glutamine and recommend 6 to 8 grams per day, or more if you engage in frequent exercise.

2. Fish oil – Try to find a formula which contains primarily omega-3 fatty acids. You can also increase your consumption of salmon.

3. Digestive enzymes – Digestive enzymes will aid in the breakdown of food substances, especially in older individuals and those suffering from leaky gut. Try taking them with every meal.

4. Betaine hydrochloric acid – Some people produce insufficient amounts of hydrochloric acid, which is needed to break down food in the stomach. If that is the case, betaine hydrochloric acid optimizes the process.

5. probiotics – Most individuals will benefit from adding probiotics into their daily regimen. Make sure to take at least 25 billion units per day for optimal gut health.

Why I Love My Slow Cooker

My chicken comes out drier than this which is what I prefer.

My chicken comes out drier than this which is what I prefer.


Slow cookers are incredible time savers, but I have always struggled with the texture of foods which results from this method of cooking. Red meat cooks incredibly well, but the cuts which work best are higher in fat and tend not to fit into my meal plans. That isn’t much of an issue since I tend to buy 90% lean ground beef patties and just broil them when I need them.

Chicken and yams are another story entirely. I consume both of these food items regularly, and find prepping them to be incredibly tedious. My favorite method of cooking chicken is to grill them outside, so that I get that crispy char, but the intense summer heat has discouraged me from doing this. I was tempted to use my slow cooker but I didn’t like the mealy texture that slow cooking imparted to chicken, so I decided to experiment a bit, and finally hit a winning prep method that works for me. Until the mercury drops to acceptable levels, I will use my slow cooker to cook chicken, employing an incredibly simple prep method.

Here’s what I do: I take about 8 pounds of boneless, skinless chicken breast and place it in the slow cooker, then I season HEAVILY with salt free seasoning and lots of black pepper, white pepper and parsley. I then add two to three coarsely chopped onions (usually a mix of red and yellow) and a few cloves of garlic. Sometimes I will also add a few stalks of chopped celery. I DO NOT ADD WATER. I used to add water and never liked the almost mealy consistency which resulted, but then I read Ashley Kaltwasser’s tip about not adding water and tried it, with great results. I allow this mixture to cook for 10 hours on low. The only issue I have with slow cooker chicken is that I need to add a LOT of seasonings to make it tasty, but then again, I like stronger flavors in my meats.

Once I had my chicken slow cooker method down I was pretty happy, but I wanted to figure out a way to make yams with the same marinade I usually use, but in the slow cooker. Typically I will marinate my yams, then throw them on a cookie sheet and bake them, but the summer heat once again got me thinking about cooking methods that didn’t require me to stand near a strong heat source. I turned to my slow cooker once again, but added only a small amount of liquid (contrary to what the manufacturer recommends), resulting in yams which had the perfect degree of softness.

Here’s my slow cooker yam recipe: I wash about ten pounds of yams, then cut them into large cubes. Then I place them in a clean plastic bag. In a bowl, I combine about 1/4 cup olive oil, 1/4 cup pomegranate vinegar, 1/4 cup balsamic vinegar, 1 tablespoon pure vanilla extract, 1 tablespoon pumpkin pie spice, 1 teaspoon cinnamon, 1 teaspoon ground cloves, and 1 teaspoon ground nutmeg. I mix this well, then toss into the bag with the yams and shake vigorously until the yams are completely coated. I let this sit overnight. Then the next morning, I simply place the yam mixture into the slow cooker, add 1/2 cup water. I set cooker to 10 hours and let it do its thing. I LOVE the flavor in my yams because it is highly seasoned, and the yams are soft yet not mushy.

Try these recipes and let me know if you like them!

My Nutrition Coach Certification

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Despite the fact that I am a fully licensed and board-certified physician, and also hold a Bachelor’s Degree in Exercise Science, I realize that some people get hung up on specific certifications. My education covered nutrition in exhausting detail, which is why I am able to customize meal plans for clients and patients based on a myriad of factors. However, I also obtained a Nutrition Coach certification from NAFC to fortify the credentials I already had.

For those of you who are curious about the course, here are some details:

NAFC’s Nutrition Coach Foundations delivers scientifically-based nutrition education so health and fitness professionals can better serve their clients.

Develop the skills, knowledge and abilities to successfully work with clients seeking goal-based nutritional guidance.
Gain an occupational advantage with enhanced education and a credential to differentiate you from your competition!

NAFC’s Certified Health & Fitness Coaching course blends sound basic science with the latest in nutritional science along with proven coaching skills to help you successfully guide your clients toward better health, better performance, and a better body!

In Section I of this course, you’ll get a strong introduction to the basic sciences; in Section II you’ll become immersed in the field of nutritional science; in Section III you’ll learn about the art & science of being an effective coach; and finally in Section IV you’ll go through a step-by-step set of instructions on how to implement nutritional coaching competently & profitably (including over 30 pages of questionnaires and assessment tools to use with your clients).

No other nutrition certification puts all of these components together. No other nutrition certification was written by a physician with over 35 years of experience in the areas of nutrition, fitness, personal training, anti-aging medicine, and performance enhancement.

The National Association for Fitness Certification was established in 1992 to provide scientifically-based, standards-focused education and training for Group Fitness Instructors, Personal Trainers, and Wellness Consultants. The NAFC’s combination of demanding standards, practical application of scientific principles, and affordable program pricing have defined it as the most rapidly-expanding certifying organization in the industry today.

The NAFC was established by a forward-thinking group of fitness professionals, representing expertise in fields including Exercise Physiology, Adaptive Physical Education, Medicine and Nursing, and Professional Coaching. Their desire was to enhance current fitness certification standards by providing access to convenient and comprehensive – yet practical and affordable – education and skills.

The NAFC follows guidelines established by the American College of Sports Medicine, emphasizing practical information with respect to a comprehensive knowledge base.

Royal Sport Ltd. Ultra Clean 100 Whey Protein

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From the makers of Cellucor comes Royal Sport Ltd., a sports supplement line which is sold exclusively through GNC. Royal Sport Ltd. has a number of products in their lineup, but the newest product is the Ultra Clean 100 Whey Protein. Ultra Clean 100 is gluten free, and contains NO Yeast, NO Wheat, NO Preservatives, NO Added Sugars, NO Hydrogenated Oil, and NO Artificial Colors, Dyes, or Fillers. One scoop of this clean whey protein delivers 20 grams of protein and 100 calories per scoop. This protein mixes so beautifully well that I have NEVER had an issue with shaking it up in a mixer cup. You will never need to use a blender with this protein!

I have tried all of the flavors and truly love them all. They are:

Chocolate Cupcake – This is a very rich chocolate, and I absolutely love it. All you chocolate fiends out there will be very happy with this flavor!

Cinnamon Bun – I love the subtle hint of cinnamon which comes forth in this flavor. It’s not over the top, but you will definitely be able to taste the cinnamon as you drink this.

Vanilla Cream – This is a great vanilla, very creamy with excellent and true vanilla flavor.

Ice Cream Sandwich – This is my favorite flavor in the lineup. It reminds me exactly of the slow churned, super creamy, almost frothy consistency of the ice cream which is found in a really good, old-fashioned style ice cream sandwich. The mouth feel on this one is outstanding and definitely tricks your palate into believing that this is a decadent, fat laden ice cream shake.

I encourage you to try this fantastic protein!

Nope, I Really Don’t Want Kids

I do not want kids
People are continually amazed when I reveal my utter lack of desire to have children. Though I have found myself pondering the concept of having children while in relationships (including my most recent one), I find that as a single woman, I truly don’t see myself ever pursuing an opportunity to have a child. I have felt this way my entire life, even when I was married, and knew in my heart that unless a man swept me off my feet and somehow convinced me that having a child would be a great idea, that I would never willingly sign up for motherhood. Yes, I have come very close to agreeing to the whole kid thing, and I think I am probably still at risk of being somehow convinced that the idea might fly, but I would never make such a decision on my own. I have NEVER been the kind of woman who has watched children playing, or has seen babies in a nursery, and thought, I want one! I don’t yearn for the mother-child connection, and I don’t feel the need to create a mini-me.

There are a multitude of reasons besides my general lack of interest in the concept of having children which support my decision to remain child-free, but the three main reasons are:

1. KIDS ARE EXPENSIVE: Raising a child is unbelievably expensive. Be prepared to spend $245,000 to raise a child in the United States from birth at 2013 up to age 18. Here is a reference article so you can see the breakdown of costs:

http://www.usatoday.com/story/news/nation-now/2014/08/18/raising-child-cost-2013/14236535/

This is insane to me. I can barely get by as it is, and cannot imagine dealing with the financial burden of raising a child. No thank you.

2. TOO MUCH ON MY PLATE: I have so many projects that demand all of my time and focus, and am well aware of the fact that ALL of that would crumble if I were to have a child. Since I have no intention of redirecting my attention, no children will come into the picture. I certainly would never want to be a neglectful mother, and that is why I would relinquish all of the activities (EXCEPT gym time and eating clean!) that consume the bulk of my time and energy. I am not selfish enough to rob a child of all that he or she should experience, and would make every sacrifice to send the child to the best schools and provide everything possible. That would mean the end of all that I have known in my life as an independent woman.

3. I VALUE MY FREEDOM: It is pretty liberating to be able to leave at a moment’s notice (provided it doesn’t conflict with my work schedule) to go out of town, pop over to a store to run an errand, go out with friends from time to time, or just take a rare nap in the middle of the day. If I had a child, I would have to plan EVERYTHING in advance, arrange for child care, or take the child with me, along with diaper bag, formula, etc. I would feel so incredibly encumbered that I know my spirit would suffer.

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For those of you who wonder if I feel any sadness over being childless, I can tell you without hesitation that I value my freedom far more, and as a result, couldn’t be happier about the fact that I have no children. People still seem so shocked by that, as if an adult is supposed to feel some type of longing for parenthood. Society often regards people who choose not to have children as somehow inadequate, which is ridiculous, since those of us without children often have schedule flexibility which people with children can usually only fantasize about, and we have just as much value despite the lack of progeny.

I also find it extremely irritating and condescending when a WOMAN asks me if I have any children, and upon my negative reply, says, “Oh, yeah, that’s why you look so good.” This only prompts me to bust out photos of women in the fitness industry who have borne as many as SIX children and who rock washboard abs and fantastic muscularity and conditioning throughout their bodies. The desire to keep my body in its best shape ever has been a minor factor in my decision to avoid having children, but it by no means has been a primary reason. Fit women have proven over and over again that it is possible to bounce back into great shape after having children.

If you’re worried about me being child-free, remember that I love the flexibility and freedom in my life. I have pets whom I love dearly, and I have incredible friends. I don’t perceive any hole in my life because I never bore a child.

Curbside Consults

Even though my board specialty is family practice, this works!

Even though my board specialty is family practice, this works!

Ask any physician if he or she minds being asked a medical question by a stranger or acquaintance while at a party, and I will bet that the answer will bean emphatic YES across the board. Just because we docs take the Hippocratic Oath and are committed to the service of healing does not mean that we want to be on call wherever we go, doling out free medical consultations to anyone who asks. I am waiting for the day when an auto mechanic asks me to diagnose a medical condition so that I can respond with, “Hey, you’re a mechanic. Would you mind looking at my car and telling me what that ticking noise is?” Honestly, I am SICK OF IT. I have people private message me on Facebook because they know that I am a doctor, and they will go in to great detail in their descriptions of whatever ailment plagues them, then implore me to diagnose them for free.

There have been instances in which my friends have introduced me to people and have said, “Oh! Stacey is a doc…you know what? You should ask her about that thing on your shoulder!”, which is immediately followed by a quick history and an expectation for me to provide a quick consultation and diagnosis. I almost want to say, “Do you have any idea how much my education cost? Do you know how much it costs me for the privilege of being a doctor? Yet you want a free consultation? I’m trying to get to my gym bag here!” There are a few professions which get such queries for free advice, such as massage therapists, chiropractors and attorneys. Perhaps we would communicate our exasperation more clearly if we just said, “You want fries with that?” when someone asked us for free professional advice. I think that reply would stop anyone dead in their tracks.

I implore any of you who are considering asking a doctor for medical advice to resist the urge. We often cannot diagnose sight unseen, and we certainly don’t wish to take on the liability of providing medical advise, diagnoses or treatment suggestions in such an environment. Though you may balk at the process of scheduling an appointment to see a physician and driving to the office, please understand that we cannot provide a fast food type service in medicine. When we are off the clock, let us enjoy our lives outside of medicine.

Travel Outside Of Your Comfort Zone

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Traveling abroad is a wonderful way to break out of established patterns and comfort zones, become exposed to new cultures, and press the spiritual reset button. I have always been interested in doing more international travel, but because of financial and time constraints, the extent of my visits to other countries has been confined to Mexico and parts of Europe. I don’t feel challenged culturally when I visit Atlanta, Miami, Dallas, Sacramento, Columbus or Chicago, because the primary language is still English, and American customs are relatively consistent around the country. When I return home from any of these places, I don’t feel a shift in my perspective like I did when I visited Europe.

I will be traveling to Europe, Australia and Indonesia within the next two months and am exhilarated and somewhat terrified. What will I encounter in these places? What kinds of people will I meet? What will I learn about myself? Even the process of gathering information on my upcoming trips to Hungary, Sydney, and Bali is causing my life’s perspective to shift. I have mostly been focusing on the trip to Hungary since it is scheduled a month before the other two locations, and have been making a concerted effort to learn the Hungarian language before I arrive there. In my efforts to learn Hungarian, I have experienced a shift in my cerebral cortex which not only helps me with the language, but to also think like a Hungarian, at least to a certain extent. When I practice the speaking drills, I imagine being in the middle of Budapest, having to ask for directions, struggling with a very difficult language to make my thoughts understood.

In addition to the language barrier, I have no idea how to navigate through Budapest and imagine that I will need to learn the public transportation system or take a taxi to certain areas, while backpacking and walking through other areas. This will be an adventure unlike any other I have experienced. Things I am incredibly reliant on like clean food sources and a gym will be somewhat hit or miss when I am out there. I know I will feel a bit like I got drop kicked into a very unfamiliar territory, and I know I will be well outside my comfort zone during the trip.

Some of the greatest breakthroughs have come from challenging existing patterns. Perhaps I will have an epiphany while in a foreign land, trying to find my way and struggling with a language which I am rather unfamiliar with. I am certainly up for the challenge and the adventure. It has been far too long since i have thrown myself out into the big wide world, at risk of stumbling over every little thing. It certainly doesn’t help that my brain is more like a stone than a sponge when it comes to learning languages now. However, I have made a concerted effort to learn Hungarian. At least I can say things like “szeretnék valamit enni” (I would like something to eat) while in Hungary and hopefully understand the response I will get to that statement.

I am excited for the adventures ahead and fully expect them to influence how I view the life I have built for myself. It’s always good to shake things up a bit!

Teddy Bears

My early days...see the white bear on the right?  This is the bear that started it all...

I got my first teddy bear when I was a baby (see photo above), and it seemed to spark a teddy bear obsession, particularly white ones. Though I don’t like collecting stuffed animals per se, I do have a small teddy bear collection, which features a 42 inch tall white bear named “Grandma Fresca” by the manufacturer. I am very attached to this giant bear, primarily because my mother gave it to me.

Grandma Fresca teddy bear

Grandma Fresca teddy bear

My collection is tucked rather discreetly in two small nooks in my bedroom so as not to disrupt the design flow of the room. Though I don’t consider myself a stuffed animal fan, and don’t pay any attention to my bear collection, I feel a very strong sentimental attachment to the largest bear, and to one of the smallest in my collection, which served as a litter mate to a three week old rescue kitten who is still very much a part of my family today. I find it rather touching that there is a mother-child asociation associated with both of these teddy bears.

My little rescue kitty with her teddy bear littermate!  Shima is 5 years old now and a sweet and wonderful cat...

My little rescue kitty with her teddy bear littermate! Shima is 5 years old now and a sweet and wonderful cat…

I Will Be At The Muscle And Performance Booth At Olympia This Week!

Muscle & Performance

Come to the 50th Anniversary of Olympia! I will be at the Olympia Expo on Friday, September 19th, and Saturday, September 20th, working at the AIM Publications booth, which features magazines like Muscle & Performance, Oxygen, MuscleMag, and Black Belt. Be sure to stop by to say hello, and get some free magazines!

2014-OLYMPIA

Here we are at the AIM booth from the Arnold Sports Festival earlier this year:

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And from last year’s Olympia:

Olympia 2013