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Elaine Murphy

Elaine Murphy

Monday, 20 May 2013 09:56

Vitamin D and Bariatric Surgery

Vitamin D was once thought just to impact bone diseases like rickets and osteoporosis but medicine has come a long way since those original thoughts.

Wednesday, 15 May 2013 17:08

Caesar Salad

Barbeque Style Chicken Caesar Salad

Enjoy this Caesar Salad with a subtle barbeque flavor. No time to barbeque? Use pre-cooked chicken tenders and use a small amount of Colgin's Liquid Smoke (found in the condiment section of the grocery store) on the chicken.

Tuesday, 14 May 2013 16:40

Diabetics and B12

The other day I posted a blog regarding the great need for nutrient dense whole food nutrition and supplements that are needed for the unique needs of diabetics. Today I want to discuss one particular nutrient diabetics frequently miss, especially if they take the prescription medication, Metformin.

Saturday, 11 May 2013 00:44

Spunky Red Bell Pepper Salad

Try this delicious, spunky bell pepper salad with cilantro and lemon.

Saturday, 11 May 2013 00:42

Diabetics Need More Nutrition

Diabetics need more nutrition than the rest of the population due to all the cellular damage which occurs inside their bodies. This occurs because of oxidative stress from the high levels of free radical damage to the arteries throughout the body from excess glucose. Diabetics have a greater need for antioxidant support to reduce this.

Monday, 29 April 2013 09:23

Nutrition for Our Kids

Have you heard about the Senate Bill 464, called the Healthy Eating and Physical Activity act? It talks about improving both nutrition and physical activity for the parents and day care providers of school-age children. Even though this may be aimed more at pre-schools, why hasn't this been more broadly advertised, especially when diabetes and heart disease are currently epidemic with both parents and children now? These diseases are directly related to how we eat and live, and can be totally prevented with the right nutrition education.

Thursday, 25 April 2013 09:39

What is ORAC?

ORAC stands for Oxygen Radical Absorbance Capacity. It was developed by the National Institute on Aging by the National Institutes of Health. It is a standardized method of measuring the antioxidant capacity of special foods and supplements. The higher the antioxidant value of a food, the higher the ORAC score will be, and the more effective a food is at combating free radicals. The less free radicals you have, the healthier you will be. It may even help prevent heart disease and diabetes. It might even help reduce some wrinkling!

Thursday, 25 April 2013 08:33

A Super Nutrition Charged Breakfast

Save this breakfast for a morning when you have time to cook the vegetables. This breakfast is especially healthy with the kale in it but a lot of people don't like its bitterness. But, when combined with the garlic, leeks and eggs, it makes it milder in taste. (Note, this recipe also tastes good with spinach, which is also a super food.)

Monday, 22 April 2013 09:18

Can You Resist Temptation?

Here is a special insight for both compulsive eaters and dieters: A study from the Journal of Consumer Research suggests that "...impulsive eaters are more likely to resist junk food when they took the time to recall a time when they caved into temptation – the memory may have compelled them to balance indulgent choices with healthier ones." The trick is to stay in the moment, be aware, hold on to your thoughts about the decision and focus, then actually take the time to think about the consequences your action will bring. This can take place almost in any tempting situation, whether it be in the lunchroom or at a social gathering.

Thursday, 18 April 2013 08:50

Jessica's Spicy Tuna

Scientists from Perdue University did a small study and verified that spicy food does have a small impact on metabolism and burns a few more calories. Even though it has just a small effect, every little bit can add up in the weight loss game. So here's a recipe with a little heat to boost the metabolism a tiny bit. And for those who find it challenging to get their veggies in, this works for that too. This one recipe has 2 servings of vegetables.

Jessica's Spicy Tuna Salad


  • Tuna, canned in water, drained (about 6 oz)
  • 1/4 small onion, minced (1 oz)
  • Additional onion powder to taste
  • 1 medium tomato, (5 oz)
  • Fresh cilantro, chopped, to taste
  • Juice of 1 fresh lemon 
  • Canned jalapeno peppers, 2 oz
  • Salt to taste
  • Lettuce greens or celery
  • 1 tbsp non-fat mayo (optional)
  • 2 tbsp of mashed avocado (optional)


Drain tuna. Add all other ingredients except lettuce or celery. (Make sure you add the juice of the peppers as this makes it moist and spicy.) Spread on celery sticks, wrap in lettuce greens or place on a bed of lettuce greens. If the mixture is still too dry, add a small amount of non-fat mayo (condiment) to it. Avocado can also be used as one of your healthy fats (2 tbsp or 1 oz mashed is 1 fat serving.)

(Add extra calories for mayo and avocado if using)

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*Disclaimer: Results are typical but not guaranteed. Your actual results may vary. Real CalMWM patients shown with permission.

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