November 2016

Olive Branch Wellness Center
Wellness Newsletter

Are you SAD?

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 Olive 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 is!
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 gut's sake. 

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 breeze blowing.

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"



Where 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.

Jeana's Cucina






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 Almond meal
             1 Tbsp + 1 tsp Coconut flour

             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. Set aside.

    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.


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