Know the Warning Signs... Diabetes!

There are nearly six million people in the US with undiagnosed Diabetes. Because the symptoms of the disease can be so subtle, many Americans have no idea that they are suffering from this incredibly dangerous condition. In keeping with our sugar-themed newsletter this month, we wanted to share a list of Type 1 and Type 2 Diabetes symptoms and warning signs. If you’re suffering from any combination of the symptoms below, contact your general practitioner immediately for a complete screening. Frequent urination Unexplained weight loss Excessive thirst Changes in vision Fatigue Tingling feet and hands Consistently slow healing wounds Even if you aren’t presently displaying any symptoms, there’s a chance you could still be suffering from Diabetes as Type 2 doesn’t always show signs. Talk to your physician about your lifestyle to see if you fit the qualifications for diabetes risk. Above all else, contact your doctor immediately if you recognize any of these symptoms as the disease can be fatal if left unmanaged.

Healthy Recipe: Ricotta and Fig Tart

No matter how good you are, sweet cravings are sure to rear their ugly head during weeks leading up to Thanksgiving. If you feel your sweet tooth kick in, try this quick and easy recipe for a delicious, low sugar treat that with loads of fresh fall flavor. You’ll need 1 store bought pie crust (or homemade) 3 fresh figs 2 tbsp ricotta 1/2 tsp melted butter Pinch cinnamon Pinch nutmeg Pinch coriander Pinch sea salt Preheat oven to 350 degrees. Thaw pie crust until soft and semi-malleable (it’s ok if breaks a little bit). Spread ricotta around the middle of the crust in a five inch circle. Dust ricotta with seasonings. Slice figs thin and lay them over the ricotta. Fold outer edges of pie crust in so they lay over a most of the filling. Brush with melted butter and dust with seasonings again. Bake for 6 to 8 minutes or until crust is golden brown. Remove and let cool for 3 minutes. Serve warm.

With Halloween only a few days behind us and the bevy of pumpkin-flavored treats flooding the horizon, sugar overload is a real risk during the month of November. With that in mind, I’ve put together a few tips for managing sugar intake during the holidays, and finding ways to help cope with the minor (or even major) indulgences that come along with seasonal celebrations. First, and perhaps most importantly, set limits. It seems obvious, but you might be surprised how many adults don’t do it. Simply establishing a strict limit on how much sweet, calorie-laden food you’re willing to allow yourself can have a huge impact on how you perceive eating. It’s certainly still easy to overdo it, but even while it’s happening, you’ll feel the guilt of missing your expectations. Second, make a deal with yourself. Making a deal that goes both ways sets up a system of reward and punishment that can be a very effective motivating tool (this is a common tool used by weight loss experts). For example, allow yourself a moderate indulgence for every week you don’t go over your limit. It may sound a little counterproductive, but it’s actually very helpful. Slipping snowballs into more slipping, but discipline with rewarded allowances works as excellent motivation. Finally, give your body a fighting chance against sugar overload. Even if you follow the suggestions above, you still might find yourself consuming a little more sugar than your body wants to process. To help combat the risks of elevated blood sugar, keep a natural glucose regulator in your medicine cabinet. Taking one of these sugar managing compounds can help your body combat sugar-related disease. Additionally, glucose regulators can also help curb cravings, making it easier to avoid the troubling treats in the first place.

Your Invited... Women's Health Event

When: Thursday, October 25th at 7 pm Where: Fishers Delaware Township Bldg. 9090 E. 131st Street, Fishers, IN 46038 Directions From Indianapolis: Hwy 69 North to State Rd 37 North, West of 37, across R.R. Tracks, 1st Building on right. Use back entrance Dr. Lamse is a board certified Family Practice physician who is passionate about wellness, prevention and healthy living. Dr. Lamse has an integrative family practice in Carmel and Greenwood, IN. Dr. Lamse was born in Romania, where she lived for the first fifteen years of her life. That is where she first experienced integrative medicine. Her mission is to empower motivated patients to take charge of their health by addressing the individual needs of each person, and by drawing upon conventional and alternative therapies. Women’s Health Topics To Be Covered: Achieving Optimal Health Balancing Hormones Naturally Mood and Irritability Anxiety and Depression Q and A

After School Healthy Snacks

As a busy mom, it can be challenging to make time between after school activities for healthy snacks. Add in today's processed foods and tight budgets and it can be difficult to make the right choices when it comes to food. However, today more than ever it is important for families to see the importance of organic foods, non-GMO, and nutritionally balanced eating so we encourage healthy habits. Some of my favorite (and more importantly, kid approved) healthy snack ideas ....

ANTS ON A LOG What you need: Celery, Peanut Butter, and Raisins

SWEET POTATO FRIES

CARROTS AND PEANUT DIPPING SAUCE What you need: 3 tablespoons of peanut butter, 1 tablespoon of honey, A splash of soy sauce, A few drops of sesame oil, Water to smooth and Carrot sticks. Mix everything but the carrot sticks together with a fork or whisk in a bowl. Add water as needed to thin mixture to a dipping consistency (all-natural peanut butter needs more; traditional brands need less but I recommend all-natural). Let the kids help clean the carrots and stir ingredients.

Join Me and Play Little Healthy Competition

Register before Sunday at Midnight..... What is Little Healthy Competition? I still get wildly enthusiastic about the little things… I play with leaves. I skip down the street and run against the wind. ~ Leo Buscaglia Little Healthy Competition is a lifestyle game where players collect points for completing healthy activities in a variety of areas. At LHC we take a holistic approach, believing that our emotional, spiritual, financial and environmental health is just as important as our physical health. Hence the point possibilities are almost endless. (Points for brushing my teeth and making a budget? Heck, yeah!) The purpose of the game is to win! Players win by accumulating points and reaching their goals while creating a fresh, playful perspective around their health. Each game is unique, but players can expect lots of cash as well as mysteriously healthy prizesto motivate them throughout their journey and one lucky player will win a FREE 3 day, 2 night vacation for 2 that can be used in many of the top resort destinations in America. How would you like to get away to Las Vegas, Maui? Charleston? This is only a start, the list goes on. Are you looking for a fresh approach to your health? Is it a challenge for you to... Eat healthy food? Minimize stress? Exercise regularly? Go to church or have a spiritual practice? Tackle that budget you've been meaning to do forever? Balancing those healthy habits with the your never-ending to-do list? Or, do you simply want to experience greater joy and more playfulness? If you answered yes to any of these questions, then jump in to Fall Fitness and register now. Not only will you be healthier in 6 weeks, you may be going on vacation to celebrate! Make sure you list my name when you are asked who referred you and email me so I know you are playing.... Register at www.LittleHealthyCompetition.com

EWG's Hall of Shame

Did you know The Environmental Working Group, a non-profit organization focused on environment and public health, recently came out with their Cleaners Hall of Shame list. With products containing carcinogens, asthma instigators, and poisons, some shiny cleaners might come at a high price. According to the press release: Just 7 percent of cleaning products adequately disclosed their contents. To uncover what’s in common household cleaners, EWG’s staff scientists spent 14 months scouring product labels and digging through company websites and technical documents. EWG staff reviewed each ingredient against 15 U.S. and international toxicity databases and numerous scientific and medical journals. According to the EWG study, 53 percent of cleaning products they reviewed contained lung-harming ingredients. Not to mention, well-known carcinogens like formaldehyde and chloroform were found in several cleaners. Making safe non-toxic choices can be as simple as going back to the basics and taking lessons from our Grandmother's. Cleaning products shouldn't leave behind more toxins than they are supposed to clean up.