Here’s what I hear from my patients. Not all of them have the same symptoms or issues, but these comments represent a significant portion of what my patients tell me is going on in their lives and in their bodies:
My body has been falling apart. I’ve been trying to juggle work, caring for my parents, and raising my kids. Before I had energy and enthusiasm; now life seems to be ebbing away. I’m tired, I can’t sleep, my muscles and joints ache. I’m irritable and moody, and now even my spouse is having a hard time putting up with me. My doctor has done some lab work. He says I’m fine, just depressed with some anxiety. But I know something is deeply wrong. I’ve been taking anti-inflammatories, pain meds, anti-depressants, and been in counseling, but I’M NOT GETTING BETTER! What can I do? I KNOW there’s something somewhere!
Then there’s the question that kind of caps all the questions:
Is it possible to get healthy without drugs (pharmaceuticals) and surgery?
I can’t tell you how many times I’ve heard those questions, or ones like them. You know in your heart there is a better way. You try herbs, vitamins, acupuncture, dieting, miracle cures; you read books, magazines, get on the internet, hear “experts” on talk shows; you do yoga. Some things help more than others, but there does not seem to sbe one single answer that solves the problems, and there are too many choices to try with too little time before breakdown. Where to start?
I can help. How do I know that? I was trained in traditional allopathic medicine. I set up my practice with a prescription pad in hand, caring in my heart, and a desire to make the world a better place. But in came managed care, with people who had no medical degree telling me how much care I could give my patients, and what was “allowed” and what wasn’t. I had to see more patients in less time to meet my “quota.”
Then there was hospital care and night call. And finally, my neck and back started acting up. Instead of being the doctor with all the answers, I became a patient myself, suffering with almost constant back and neck pain.
I continued practicing medicine, listening to my patients tell me of the amazing things that happened when they tried a certain herb, or eliminated elements from their diets, or started moving again, or changed the way they thought.
My back pains persisted, until one day a friend came over and put a large magnet on my back. I was resistant. I thought it was quackery, but my back pain went away. As I pondered the “double-blind study,” in which I had just been the participant who knew it couldn’t work, as well as the physician who figured it could be worth trying in the name of science (just to prove it wrong), I learned that my medical school training did not encompass all of the possible successful, natural treatments.
A new way of thinking fell into my lap, and I began to realize there are healthy alternatives to drugs and surgery. Since then, finding answers has become my passion.
I practice “principle-based” medicine. Let me share with you some of the core principles upon which I base my practice:
- There is balance in nature, as well as in our bodies.
- The body is self-healing if the nutrients and building blocks are present and toxic substances are removed.
- I work with the cause behind the illness or injury rather than focusing on the symptoms.
- I work with the natural physiology, energy and biochemistry of the body.
- People’s immune systems can be strengthened if placed in the correct healing environment.
- I understand and utilize the vitamins, minerals, herbs, bio-identical hormones, and non-invasive testing needed both for diagnosis and treatment.
- Patients need to take an active part in their healing; they must commit to eliminate the intake of harmful substances.
- Food can be medicine.
There are reasons behind why people get sick and why they get well.
There is another factor that I have not previously shared, one that continues to amaze me. Many of the key, core principles involved in achieving optimal health were known and understood fully more than a hundred years ago! As I have read some of the books that no longer are available, that I have collected through researching sources, I am astounded at the depth of understanding and wisdom demonstrated by people in the late 1890’s and the early 1900’s.
Through the years, as I have listened to my patients and treated them, as well as researched much of the old health literature, I have been able to glean treatment approaches that are healthy and safe, as well as superbly effective.
I have found certain elements that seem to be prevalent in people that are well. Those same elements are not present in people that are sick. It sounds much simpler than it really is, because the way a body works is composed of so many different facets that there is no “one size fits all” treatment; no silver bullet that will magically make everything better. There is no magical answer, but a combination of many core elements creates a whole, or healing.
I’m going to discuss these one by one (I’ve dubbed these “The Habits of Highly Healthy Humans”). Since these need some extensive explanation, and I don’t want to overwhelm you with too much information all at once, I’ll start with the first one in this article. If you can’t stand the suspense of waiting for the sequel, stay tuned for the rest of the Habits. I’ll be getting some of them online in the next few days.
Healthy Habit Number One :
Do you remember the old phrase: “you are what you eat”? It’s true! Let me explain.
1. What Do Healthy People Eat?
Highly healthy people eat real food.
So you might ask, what constitutes real food? And the answer is rather surprising. Real food is not always easy to locate, and even when we think we have located it, it may be unhealthy food that is mislabeled.
Let’s go into further detail about what real food is, and what it isn’t.
There are levels of real food.
- The ultimate best food is the stuff you grow in your garden, without herbicides and pesticides, in healthy ground that you love, that has all the nutrients brimming in the soil.
- If you are not able to grow your own food, the next best thing is to shop in an organic market.
- If that is not possible, shop around the perimeter of your supermarket, where the fresh fruits and vegetables, whole grains, and other fresh food can be found.
If in reading this you have started stressing, asking the air around you how you are ever going to possibly prepare “real food” for your family with a limited budget and even more limited time, read on. I’ll tell you. There is hope. However, first I’m going to tell you what “real food” isn’t.
Going up and down the aisles usually places you in the processed food area, where canned foods, boxed mixes, and long shelf-life stuff is displayed. “Unreal” food is food that has been processed and is not available to you in a natural state.
Of course, I’m not suggesting that you go over to the nearest potato and start munching on it raw. Nor am I going to tell you to suddenly become a vegetarian. The process of becoming healthier — whether it is through eating or any of the other Habits I describe below — is on a continuum, and there is no one “right way” that is right for everyone all at once.
There are, however, foods that do not benefit your body. Generally speaking, these are the foods you can find in boxes, cans and packages, loaded with sugar, trans-fatty acids/hydrogenated oils, artificial colorings and flavors and other additives and preservatives. Chances are, if you cannot pronounce the ingredients, they aren’t great for your health.
Now, back to those of you who are still puzzling over what to fix for dinner tonight that won’t poison the family: the best food for your family is also the simplest to prepare! Fresh vegetables from the garden, lightly steamed, a baked potato, sliced avocado, small bits of meat if you need them for additional flavor. Salads with a light dressing of olive oil and vinegar, bursting with flavor from homegrown tomatoes, peppers, onions, and other garden delights. These don’t take long to assemble, and if you introduce them slowly and enthusiastically to your family, they will start eating them. Why? Because their bodies will recognize the value in what they are consuming.
Here’s a good test for yourself: Ask yourself how you feel, two minutes after eating something, two hours after eating it, and two days after eating it. You will be interested in what your body tells you!
I have a favor to ask: If you have a healthy, easy recipe that your family (or you) loves, just post a comment after this article. Thanks a million! Your suggestions will help many other people who are seeking for good ways to keep themselves and their families healthy.
More on this interesting philosophy next time. Oh, and the next Habit? I’ll give you a hint: it’s related to what we eat.
My doctor says I can get all the vitamins and minerals I need from my food. What is your opinion on this?
I used to say the same thing to my patients, back in the days before I studied healthy alternatives. It is the party line of allopathic medicine, although that is starting to change. Here's the bottom line, and I'll follow up with some info on what allopaths are now doing:
11 responses so far ↓
1 TM // Jul 1, 2008 at 9:39 pm
You asked for a recipe, so here is one of our favorites. We use it to fill tacos or eat it cold with baked tortilla chips.
1 can black beans, rinsed and drained
1 can whole corn, rinsed and drained (or frozen)
1 bell pepper, chopped
1 onion, chopped
1 or 2 cloves of garlic, minced
fresh cilantro, chopped (add to preferred taste)
sea or kosher salt and black pepper to taste
1 T olive oil
Saute bell pepper, onion and garlic in olive oil until soft, about three to four minutes. Salt and pepper to taste. Stir in beans, corn and cilantro, and cook until warmed through.
2 TJ // Jul 2, 2008 at 11:26 am
Italian Lentils with Pasta
Ingredients:
3 T olive oil
1 C shredded carrot
½ C shredded celery
½ C chopped green or red pepper
2 T minced garlic
½ C fresh basil, cut into strips
3½ C water
1½ C lentils
1 quart diced tomatoes
1 lb. penne pasta
2 C shredded colby or cheddar cheese
Directions: In large dutch oven heat olive oil over medium heat. Add vegetables and simmer 5 minutes. Add garlic, basil, water, and lentils. Cover and bring to boil. Add tomatoes; cover and reduce to simmer for one-hour (or longer). Meanwhile, cook pasta and shred cheese if necessary. Serve lentils over pasta and top with lots of cheese.
Tabouleh – Greek wheat salad
Ingredients:
2 C boiling water
1 C cracked wheat or bulgur
1 C tomatoes, chopped
1 medium cucumber, diced
1 C parsley, finely chopped
½ C green onion, finely chopped
3 T mint, finely chopped
½ C lemon juice
½ C oil
2 t salt
Directions: In large non-metal bowl, pour boiling water over cracked wheat. Let stand 1 hour or until fluffy. Drain well and return to bowl. Add next 5 ingredients and mix well. Combine lemon juice, oil and salt. Stir into wheat salad. Best served near room temperature. Refrigerate leftovers.
Spring Time Pasta
Ingredients:
1 lb. pasta (pick your favorite)
2 T olive oil
2 T minced garlic (1 T of dried garlic)
1 bunch broccoli (cut and peel stalk and include it too!)
½ C carrot (thinly sliced)
½ C yellow onion (diced)
¼ C water
1 red bell pepper (sliced and seeded)
1 8-oz package mushrooms
½ C shredded parmesan cheese
Directions: In large dutch oven, heat water for pasta. Meanwhile in smaller saucepan, add olive oil and garlic over medium heat – heat for one minute. Add broccoli, carrot and onion; toss them in the oil to seal in the flavor. Add the water, cover and cook for 3 minutes. (Check the water for the pasta and add pasta to boiling water – cook for 8-9 minutes – do not over cook.) Add bell pepper and mushrooms to vegetables and cook an additional 2 minutes. Then turn off the heat, cover and let vegetables steam until pasta is done. Sprinkle vegetables with cheese and serve over pasta. Awesome by itself or as a side to grilled fish!
3 Marilyn // Jul 2, 2008 at 5:23 pm
Here’s a delicious recipe for pumpkin pancakes-which even my teenagers like:
1 c. whole wheat flour
1/4 c. brown sugar
1 1/2 t. baking powder (aluminum-free)
1/2 t. cinnamon
1/2 t. freshly grated ginger
1/4 t. nutmeg
1/4 t. sea salt
1 c. low fat milk or soy beverage
1 egg
1/3 c. canned pumpkin
2 T. canola oil
1/4 c. chopped walnuts
1/4 c. dried cranberries
Mix wet ingredients together, then mix dry ingredients together. Fold wet & dry ingredients together. Ladle spoonfuls of batter onto griddle and cook. I sprinkle the walnuts and cranberries on top as they are cooking. Flip pancakes when bubbles appear on top. Delicious!
4 Marilyn // Jul 2, 2008 at 5:25 pm
I forgot to mention in my last post that we just bought a Vitamix and we are Loving drinking whole food smoothies!
5 Dr. Stan Gardner // Jul 3, 2008 at 6:12 am
Thanks so much for your recipes! We’ll be excited to try them and we’d love to have more from you “shy chefs.”
6 Claudia // Jul 3, 2008 at 1:17 pm
I am a master herbalist and nutritionist as well as a bionetic & biofeedback practitioner. I have been practicing in Charlotte NC but will be moving to Utah in the next couple of months. I was in the medical field as an EMT & drug pusher for over 20 years. Saw too many abuses and changed years ago to alternative. I agree with the great comments Dr. Stan has made. Finally more physicians are seeing the light of the tragedies of traditional allopathic medicine. A great recipe that my husband & I use in the AM is
organic rice milk
fresh ground golden organic flax seeds that we grind in a coffee grinder (don’t buy pre-ground) We use our coffee grinder for spices and flax not coffee
1 frozen banana organic
1/2 cup blueberries organic
You may use any other fruit that suites your liking or change as season changes
2 stalks fresh organic kale (super high in calcium)
1 handful organic spring mix (super high in calcium)
4-6 raw almonds
2 tablespoons UDOs best omega 3-6-9 DHA
We have added grated carrots and beets on occassion
you can add 1/2 water & 1/2 rice milk to make less sweet if desired
Mix in vitamix and you have complete breakfast
As far as flax oil, I have researched and read as well as heard UDO speak on flax. He has done research for over 20 years and found that just using flax oil is not good for the body. It gives you heart palpitations, dry skin etc. Check out his lectures on the web or buy his books. He is one of the authorities on flax since he started doing the research over 20 yrs ago!
7 Alisha // Jul 6, 2008 at 9:58 pm
Marinara Sauce
I love making fresh sauces and finding healthier versions to serve my family. This is really great over spaghetti squash or angel hair pasta.
1/2 white onion
2 cloves garlic 1-2 small cans tomato paste for thickness
2-3 tbsp olive oil
Salt and pepper to taste
1-2 tsp Dried Thyme
8-10 Fresh Tomatoes
1-2 tsp Dried Oregano 1 Green pepper 1-2 tsp Italian Seasoning
1-2 tsp Dried Rosemary
Sautee onion, green pepper and garlic in olive oil. Add seasonings to your onions after they have cooked half way through. You can add whatever combination of seasonings you desire, have fun and experiment with flavors. Add diced tomatoes tomato paste to onions and garlic. Stir everything together and let it simmer. This mixture should probably simmer for 35-60 minutes. Cover and continue to let simmer. If there is too much acidity, add a little water, or brown sugar to calm the flavors down. Sauce should not be too sweet.
8 AlisaH // Jul 14, 2008 at 7:23 am
I am looking for ways to introduce healthier eating to my family! I am definitely going to try out the recipes others have shared - thanks!
Here is a simple fruit smoothie that I make in my Vita-mix. It is hard to get my kids to eat healthy, but they LOVE this smoothie — it tastes like a dessert it is so yummy! I would love it if others who have similar recipes would share them!
Fruit Smoothie
1 cup red grapes
4-5 frozen strawberries
1 banana
Sometimes I had soy milk if I want it to be more liquidy.
I add fresh spinach to my smoothie, but it turns the smoothie a different color so my picky kids won’t eat it if it has spinach in it! (sigh)
9 The Supplemental Facts About Nutrition // Jul 14, 2008 at 11:34 am
[...] you didn’t get the memo with my first article on Habits of Highly Healthy Humans, I asked you to please share your healthy recipes. Boy, have you [...]
10 Karen // Jul 15, 2008 at 9:59 am
I want to eat healthy. But I have a problem. I’m allergic to most fruits and veggies in their natural state. I experience the itchy throat and ears, and the sense of my airways closing. If I cook fruits or veggies, then I tolerate them fairly well, except for bananas. I can’t eat them in any shape or form. My body also will not tolerate any of the spices used in cooking sweet things ie. cinnamon, ginger, nutmeg etc.
I have been experimenting with whole wheat. I know it is healthy for me. I make my own bread, but have only been able to get the ratio up to 1/3 whole wheat, 2/3’s white unbleached flour. If the ratio is any higher, I feel the whole wheat burn down my throat and into my stomach. It is very uncomfortable.
I try to limit my sugar intake. It makes me so sick when I eat too much. I’m way over weight, but I just can’t eat real food the “real”way.
What do I do? Also as a side note. Nine months ago, my husband was injured in an accident and left with brain trauma. He is unable to work. So grocery shopping is almost non existant in our home. I’m relying on food storage. Any ideas would be greatly appreciated.
11 Noya // Oct 28, 2008 at 3:39 pm
Thanks for writing this.
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