This time of year starts to get kind of rough on some of us. It
starts off with the promise of apples and cinnamon in the air with lots
of beautiful fall colors and the cooling off from summer days and then
BAM it's dreary, wet and cold. For some of us we just shrug it off and
try to stay busier and get to work on the upcoming holidays, but then
others of us get a downward spiral going that just doesn't seem to stop
until its spring.
SAD, or Seasonal Affective Disorder, is very real for some people. It
brings days of wanting to just lay on the couch all bundled up and
sleep, or not sleep, eat or not eat. It also affects the way we
socialize or if we socialize. As a matter of fact socializing is almost
too painful which is why people suffering with SAD will typically go
into hibernation at this point of the year.
Ray Ilg, ND
Raynette Ilg, N.D., is the owner of
Branch Wellness Center in South Elgin, IL. A Naturopath who earned a
Bachelors of Science in Biological Medicine and then a Doctor of
Naturopathic Medicine from National University of Health Sciences, she
employs Nutritional Guidance, Herbal Medicine, Hydrotherapy, and
Homeopathy in her clinic. Dr. Ray can be contacted via her website,
Olive Branch Wellness Center
So now with all of that depressing
news what can you really do about SAD. Well here's some suggestions. No
matter what is going on in your life take your high potency probiotic!
They are great at making the best out of a day. Did you know that most
(over 85%) of your Serotonin (the I feel good, you're nice, lets skip
and go to lunch neurotransmitter) is made in the intestines?!!! Well it
And, did you know that all of that fun sugary stuff we eat along
with the packaged and chemical ridden foods tend to destroy that good
bacteria? Yes it does. That's a problem the way I see it and it takes
a while to get things rolling in the right direction. Why? Well because
the amount of surface area you have in your intestines is the surface
area of a tennis court! Yes you read that right. So now imagine you are
getting a lot of that area covered with good bacteria from a capsule,
and how long that will take. Some people begin to see changes within a
few weeks and then some it takes a little longer but either way it's
definitely worth staying on a probiotic for the long haul for your
Then there's vitamin D3 which is really a hormone. It can
help with serotonin levels to so don't be bashful about making sure you
have the proper levels of both the probiotics and vitamin D3. Other
people find that a "Blues buster Bulb" can make a huge difference
because it emits a full spectrum light like the sun does. That means
you can sit under a light and read and get some benefits just like you
would sitting outside in the sunshine reading a book with a light
So what's the moral of the story? Yes, if you live north of the Mason
Dixon line and you get to experience winter with snow and all of the
trimmings, maybe you should help yourself to help yourself! Get your
Vitamin D3 levels in range and get some probiotics in and wait to see
the happy spring right outta you!
Olive Branch Wellness Center 630-370-7290
The Monthly "Vita - Mini"
the heck does Biotin play a roll in the body? Biotin is quickly
absorbed in the small intestines. Your body uses it to aid in the
oxidation of fatty acids (think good stuff). Biotin is also required
for things like niacin (B3) and pancreatic amylase which helps with the
digestion of carbohydrates, fats and proteins in the body. Biotin may
also be one of the vitamins that helps with the release of insulin.
Biotin has the ability to help the body utilize all of the other B
complex vitamins as well. Uniquely, Biotin can cause early changes to
be visible in the skin. Things like; Dermatitis (scaling or hardening
of the skin) that usually starts around the eyes is most often some of
the first symptoms to be made visible, anorexia, nausea, mental
weakness or fatigue, loss of hair and muscular atrophy are also part of
the symptoms. Things that Biotin can promote in the body are healthy
sweat glands, positive nerve tissue responses, bone marrow and the
relief of muscle pain. A deficiency of Biotin believe it or not
can actually have a relationship to anemia, depression, high blood
sugar, inflammation, pale skin and mucous membranes, insomnia, and my
personal favourite soreness of the tongue.
So where do you get this stuff? Cooked egg yolks (yes you need to
eat the yolk), poultry, saltwater fish, soybeans, and organic whole
grains. So the next time you say you're going to pull your hair out
make sure you have some biotin with you.
Paleo Turkey Casserole with Peppers, Zucchini, and Tomato
Ingredients for the Casserole:
1 Tbsp + 1 tsp Olive oil, divided
1 Lb Ground turkey
1/2 Cup Onion, diced
1/4 Cup + 2 Tbsp Tomato paste
1 Large zucchini, sliced 1/4 inch thick
1 tsp Garlic, minced
1/2 tsp Salt
1/4 tsp Cumin powder
1/8 tsp Allspice
1/8 tsp Oregano flakes
1/4 tsp Chili powder
1/2 tsp Fresh Tarragon, minced
1 Large tomato, thinly sliced
1 Cup Orange bell pepper, diced
Ingredients for the Sauce:
1 1/2 Tbsp Olive oil
1 Tbsp + 1 tsp Coconut flour
1 Tbsp + 1 tsp Almond meal
1 Cup Unsweetened Almond milk
Preheat your oven to 350 degrees and brush an 8x8 inch pan with olive oil. Set aside
In a large pan, heat 1 Tbsp of olive oil over medium heat.
Add in the ground turkey and cook until outside is nice and browned.
Stir in the diced onion, tomato paste and season with salt and pepper.
In a large bowl and toss zucchini with remaining tsp of olive oil
and garlic then mix the salt, cumin, allspice, oregano and chili powder.
Spread the zucchini onto the bottom of the prepared pan and sprinkle the fresh tarragon over top.
Spoon the turkey mixture on top of the zucchini and press down.
Lay the sliced tomato on top of the turkey in an even layer. Finish by
sprinkling the diced bell pepper over top of the tomato evenly.
Cover the casserole and bake for 15 minutes.
While the casserole bakes, make the sauce by heating the olive oil in a large pan over medium/high heat.
Add in the almond meal and coconut flour and cook until it begins to absorb into the oil and turn a dark brown, about 1 minute.
Pour in the almond milk and bring to a boil, stirring constantly. Once
boiling, reduce heat to medium so it stays at a steady low boil. Stir
often to ensure it does not burn. Cook until the sauce begins to
thicken, about 10-11 minutes. Season with salt and pepper.
Once the casserole bakes, pour the sauce over and bake, uncovered, for 45 minutes.