Archive for October 2014

Pizza dip

Ok all, so here is a GREAT appetizer for you to share with your friends and family on game day, a tailgating favorite!!! Again, super duper simple! This is a trend with recipes I post, because I am super simple and can’t find a ton of time with a 19 mo. old running around! He likes to help with EVERYTHING when I am in the kitchen, so fast and easy is key!!!


one package of pepperonis ( you can use regular or turkey pepperonis- prefer nitrite free)

1 bag of cheese (8 oz)

8 oz cream cheese – softened

1 jar of pizza sauce (i find the lowest carb option- the last one I bought was great value – 3 net carbs for 1/4 cup)

1 package of low carb tortillas (to make chips out of of!) or raw veggies of your choice – such as celery, cauliflower, or carrots; I use the Extreme Wellness Low Carb High Fiber wraps (just find one no > than 5-7 net carbs; total carbs- fiber= net carbs)

OLE_XtemeWellness_HighFiberLowCarbor another good option is the Mission Low Carb wraps



spread softened cream cheese evenly in an 8×8 pan

pour pizza sauce evenly on top of cream cheese (you are going to be layering this)

next spread the shredded cheese on top of the pizza sauce

finally place pepperonis on top (enough to cover, may not need entire package)

Bake in oven at 350 for approx 20 min or until cheese is melted and golden brown

CHIPS: cut low carb tortilla into 1/8 pieces (like a pie). rub small amount of olive oil over top and lightly salt it. place on chip maker (see below)

I bought a chip maker from pampered chef, but I know many people who do it without. I find the chip maker adds some crispiness to them! and they are only $20-30 from either pampered chef, amazon, or Bed Bath and Beyond. I have also seen them on the target website! ( I tried to post a pic, but I can’t get my computer to cooperate :) If you just google pampered chef chip maker it will pop up! It has definitely been a great investment for us!


place in microwave for 1 1/2 to 2 1/2 minutes depending on microwave power. I would start with 1 1/2 min and if not crispy enough, increase by 15-30 second increments. This is a great way to get the crunch and enjoy “chips and dip” without lots of added carbs.

obviously you can always enjoy the pizza dip by itself, OR with some raw veggies such as celery!

The low carb chips can also be used with salsa or queso, another tailgating fav!!

If preparing an appetizer for a large group, prepare an entire pack of “low- carb wrap chips”  for everyone to enjoy! Some say they are best right out of the microwave, but I think they are great even when made in advance! My husband and son enjoy them too, so it passes my test!!

Happy tailgating! and hopefully we can come away with a WIN this weekend!!! Go Vols!



Diabetes: The Good, The Bad and The Ugly

Mrs. Simmons looked somewhere between stunned and a little depressed.  I had just informed her of the unwelcome news that her lab results showed she was now a diabetic.  “How can that be, I feel as good as ever?”

These days it’s a rather common thing in my office for me to be delivering this news, or even more commonly, that someone is pre-diabetic (something called impaired glucose tolerance).  Often they had few if any symptoms to tip them off.

If you read health news from time to time, you may have seen that we are currently in the midst of what has been called a diabetes epidemic. The incidence of type 2 diabetes has more than doubled since 1990 and the CDC recently reported that about 40% of US adults will develop diabetes, primarily type 2, in their lifetime, and more than 50% of ethnic minorities will be affected.  On top of that, nearly 30% of diabetes sufferers don’t know they have the malady.

So what is diabetes?  There are primarily two types: type 1 is what used to be called insulin-dependent diabetes or juvenile onset diabetes.  But the type I deal with day in and day out is type 2 diabetes mellitus (DM2), formerly called non-insulin-dependent diabetes or adult-onset diabetes.  DM2 involves elevated blood sugar resulting from the combination of decreased amounts of insulin being secreted from the pancreas, increased resistance to the effects of that insulin on the rest of the body, and excessive secretion of a hormone called glucagon which has many effects opposite to those of insulin.

Why the big increase in DM2?  Although some people certainly have more or less of a genetic tendency to DM2, the forces driving the diabetes epidemic are primarily three:  obesity, physical inactivity, and the excessive carbohydrate intake of our American diet.

So what’s the big deal about blood sugar running a bit high (or sometimes a lot high), especially if I don’t really feel that bad?  Unfortunately the complications of DM2, especially when it’s not well controlled, are many and serious.  Diabetes:

  • is the major cause of blindness in adults aged 20-74 in the U.S. accounting for some 20,000 newly blind persons every year.
  • is the leading contributor to kidney failure in the U.S.
  • is the leading cause of non-traumatic lower limb amputations in the U.S.
  • triples the incidence of heart disease
  • increases risk for many types of cancer
  • causes neuropathy (nerve damage) in the extremities, leading to numbness or constant burning pain

How would someone know if they had DM2?  Some people have the classic symptoms of increased urination, increased thirst, increased appetite or blurred vision.  But many individuals feel pretty normal, especially early in the disease.  So a blood test is the most reliable way to really know.

Ok, so that’s a lot of the bad and ugly news about DM2; what about some good news?  There really is some good news.  It is one of the most satisfying parts of my practice to see how dramatically DM2 numbers can improve and even reverse when someone gets serious about changing their lifestyle to treat their disease.  We’ve had many folks with out-of-control DM2 who started exercising regularly and dropped their carb intake to well under 100 grams per day with the result of excellent control and minimal complications of their DM2, often with no meds, and with a side benefit of some welcome weight loss and increased energy.

Even better, adopt the low carb way of eating and incorporate aerobic exercise (even a brisk walk is a place to start) for 30 minutes 5 days a week before diabetes ever sets in.  But if you haven’t been checked for diabetes recently, get it checked so you can tackle it before it ever gets bad or ugly.


The best grocery store should be in your backyard

The best food often comes from your own backyard. Home gardens and homesteading farms are less common these days but certainly sustained the thriving nations for centuries.

Consider this: anything at the grocery store you could conceivably produce in your own backyard (given the freedom of time and friendlier HOA by-laws) is probably what you should eat. I’ve never seen a Teddy Grahams bush or livestock that gives Gatorade when milked.

If you couldn’t grow it, shepherd it, milk it, or harvest it in your own backyard then maybe you shouldn’t eat it.


Backyard eggs