Dr. Kimberly Besuden

One Degree of Change #38

Date: February 17, 2017 | Time: 5:44am | Posted By: Dr. Kimberly Besuden

One Degree of Change #38

The first book in the series!
We are two months into the new year. Last year was amazing. It has been 11 months since I have written this blog. No, I haven't been lazy, au contraire! I have filled my year with a great teaching opportunity, growing my Functional Medicine practice and writing a book.

My inspiration for the book, One Degree of Change X 10 started as an owner's manual for the human body. I shifted that idea to incorporate my top ten blogs on health. I created easy to understand physiology written in an entertaining format. I am passionate about teaching my patients to fully discover the inner workings of the body within which they live. In December 2016 the finished book was uploaded to Amazon/Kindle. I'm working now to finish content so the book can go to the printer. It is very exciting and I'm grateful for all of those who have read and responded positively to the information in the book. So far, the book has been downloaded by over 250 readers since December! A humble thank you!

One Degree of Change #38: Take whole food based supplementation: a Multivitamin, Trace Mineral w/ B12 and Tuna Omega 3 Oil Daily! I remember as a kid, we were given a daily vitamin, a "Flinstone" vitamin to be exact. I learned early on that it was important to support the body with vitamins. My parents were trying to do the right thing, but their education was limited to to what we saw on Saturday morning cartoons. Hence the need for "that" particular vitamin. Little did my parents know that those vitamins and a majority of the over the counter vitamins are fractionated and synthetic. The body has a difficult time recognizing the content of that "one-a-day" pill because of all of the food coloring and other artificial ingredients.

First of all, it is important to understand why we need vitamin supplementation. It is difficult to get all your vitamins from the foods you eat. I know, I hear you saying, "But I eat healthy!" Well, so do I, but it is nearly impossible to eat enough food to get the nutrients you need daily. Do you eat fish every day? Do you eat the rainbow of vegetables every day? Do you eat only organic and non GMO every day? You can probably say that you eat that way some of the time, but certainly not all of the time. I can honestly say that I eat very well, but there are times when given an occasion of celebration or holiday season, that my food sources do not support my body's vitamin needs for that particular day.

If you are eating foods that are processed, the packaging may say "enriched" or "fortified" with vitamins. But I guarantee that those processed foods were made inexpensively for long shelf life and that the ingredients used are most likely of lower quality and cheaper. So it would only be fair to assume that the additions of "vitamins" are of the same lower cost and quality.

I want you to get nutrients, not chemicals, when you are trying to supplement your diet. Some of my patients, who are trying to do the right thing, bring in their bag of vitamins and supplements to get approval. They are like cats who proudly bring a dead bird to you. I praise them for investing in their health, but sadly, much of what they are taking is a waste of time and money.

Let me explain what the difference of fractionated or synthetic vitamins are compared to whole food based supplementation. Without getting all biochemical on you, it simply means that if you read the ingredients on the label of the vitamins you take and it you see words like thiamine, niacin or ascorbic acid, it is synthetic. Ascorbic acid is a component of vitamin C, but it is sold as such to the uneducated consumer. When you eat an orange, you are ingesting all of the components that make up vitamin C. You don't reach in to the citrus tree and pull ascorbic acid off the tree. But it is easily made in a lab, then labeled vitamin C. The same goes for all of the vitamins, they work as synergists with the help of other components. It is popular to hear D3 promoted to alleviate low blood levels of Vitamin D. Once again it is only a part of the vitamin D complex.

My suggestion to patients for daily fundamental support is a whole food based multivitamin, trace minerals with B12 and a Tuna Omega 3 Oil. In my practice I use Standard Process and MediHerb.
The three products that I recommend for patients to use on a daily basis are:
Download this ebook!

  1. Catalyn is great for supplying multiple vitamins and minerals for complete, complex nutritional supplementation and bridging any nutritional gaps. Download the ebook "Catalyn Changed Everything"
  2. Trace Mineral-B12 supports the body's enzymatic reactions by supplying a spectrum of minerals, co-factors for healthy cell functioning, support for ligament, cartilage, and bone structure; immune system and thyroid function; fat metabolism; and calcium utilization.
  3. Tuna Omega-3 Oil is important support for the heart, joints and brain. It contains Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) to support normal lipid profiles.
In our practice, we always strive to create wellness and make it as easy and mindless as possible. Standard Process has answered our request to combine these fundamentals for daily support into a box of packets called General Health Daily Fundamentals. I love that they have produced a 60 day supply of individual packets that you can grab and go. The box itself becomes a dispenser! This allows you to be more compliant and get your supplementation into your body where it belongs (instead of sitting in a bottle in your cabinet)!

Here is your plan of action:
  1. Read the label on the vitamins you take. If it doesn't have real food ingredients like pea vine, alfalfa, buckwheat juice, make a change.
  2. Incorporate a rainbow of veggies and fruits in your diet at least 3 times per day.
  3. Be mindful of singular or fractionated vitamins. Mother Nature won't fool you, she has all the nutrients that work synergistically.
  4. Follow Hippocrates' advice: "Let food be thy medicine and medicine be thy food."
  5. Don't buy into hype. Synthetic vitamins are standardized so they can be produced economically compared to the careful, labor-intensive, more expensive process of compounding whole foods.
I always remind my patients that "Food is your Pharmacy or should I say Farm-acy"! It is a challenge to eat everything your body needs all of the time. Be good to that body, it's the only one that you get!

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One Degree of Change #37

Date: March 16, 2016 | Time: 2:03pm | Posted By: Dr. Kimberly Besuden

Two down, but one didn't make it! :-(
One Degree of Change #37

Wow! Readers from Brazil and Spain! Welcome! It is heart warming that the message of health is a world wide topic. Here's the update on the Triple Chrysalis Effect. Two of the three made it into this world. The third one, I'm sorry to say, didn't hatch. It was one of the first caterpillars to transform. It's sad but an unfortunate fact of butterfly life. In my little butterfly garden we have a matriculation rate of about 90% of the ones that I actually find. That is pretty darn good. Remember they still have the elements of weather, wind, and predators once they have hatched. But on a good note, we just had another that I hatched, I almost caught the emerging butterfly on another nearby chrysalis that was ready. I swear I just walked in the house and then back out, there she is! Don't forget to get your Milkweed seeds to promote these captivating beauties.
Chrysalis just before hatching!

Welcome to your new world!
I have written about this before, but worth repeating. The little egg that hatches to become the caterpillar that meta-morphs into the Monarch butterfly, knows exactly what to eat and exactly how much. When that caterpillar has reached its capacity for nourishment, it stops. It doesn't keep eating till its little caterpillar stomach explodes. It doesn't lie on the branch of the milkweed and say, "I can't believe I at the whole thing". It doesn't look in the mirror and ask, " Do these wings make me look fat". It eats what it needs and does its transformation. We should be more like butterflies! Eat what we are supposed to eat, do what we are supposed to do (no excuses), live like there is no tomorrow and then turn into something beautiful! That should be everyone's One Degree of Change!

One Degree of Change #37: Use Chia (I know you are thinking...Cha cha cha Chia!), Flax or Hemp seeds in your daily diet! On the One Degree of Change #36 I gave you a shake recipe. Three of the ingredients are the above listed seeds. Why do you need to put these seeds into your diet? Here's why!
Image result for chia seedsChia seeds are actually from a flowering plant from the mint family. These plants are native to Mexico and Guatemala. In one ounce, which is a lot of chia seeds, there is 9 grams of fat (more than half are Omega 3), 12 grams of carbs (with 11 grams of that being fiber) and 4.7 grams of protein. The special gift these tiny little seeds have is they pack a lot of nutrients into a small package. They are loaded with calcium, manganese, magnesium, phosphorus and zinc, which are trace minerals that we need but don't often get. They are also great antioxidants. The other really cool thing is that when you soak them in water, they become very gel-like. Now this won't help you lose weight, but it may give you a sense of fullness so you may not eat as much. You can soak them in nut milk add some vanilla and make a healthy alternative for pudding. They are non-GMO and gluten free, which means excuse free.

Image result for flax seedsNext, we have Flax seeds. They boast having 4.3 grams of fat (Highest in Omega 3's), 3 grams of carbs (2.8 grams of that are dietary fiber) and 1.9 grams of protein. There are brown or golden flax seeds. I don't think the taste differs much and the benefits are the same. I tend to use the golden flax seeds because I like the color. They have 55 calories for one tablespoon which is about 10 grams. They have been around for over 6000 years. The nutrients they provide are a bit overwhelming for such a tiny seed. Not only a great fiber and protein source, but the highest plant source of Omega 3 fatty acids with the sesame seed in a close second. They also possess B1, manganese, magnesium, phosphorus and are high in copper, zinc and selenium. Additionally, they are high in polyphenols which are great antioxidants as well as reducing candida and yeast over growths. I like the hair and skin support flax seeds offer, as well as digestive support.

Image result for hemp seeds Finally, that brings us to Hemp seeds. Don't worry about getting high with these protein rich nuggets. They contain negligible amounts of tetrahydrocannabinol (THC). I prefer the hemp hearts, these are from the hulled seeds and have a great nutty taste. Calorie wise, they have about 120 calories for 10 grams with 4.5 grams of fat, .7 grams of carbs and 3.7 grams of protein. It has the same nutrient benefits as the other two seeds with the addition of iron. Another important benefit is for the heart. It lowers your cholesterol and blood pressure. The brain gets a big advantage from the hemp hearts. Cognition and memory are supported with the addition of these seeds. Because of the high fiber there is an improvement in bowel activity. But my favorite benefit is the protein factor. Most people today don't get enough protein. This source gives you most of the amino acids you need and a couple of heaping tablespoons in a smoothie or on your salad will do the trick!

You can find all of theses seeds at your health food market. We try to buy local and support our local merchants. Once you have your ingredients, you are ready to start! We keep our seeds in air tight glass containers, labeled, of course! Here are five easy ways to add them into your daily diet!
  1. Use in your smoothie or green shake.
  2. Make your own low carb protein bars.
  3. Use as a topping on your salad.
  4. Add to your steel cut oats for a high fiber breakfast.
  5. Grind them up and use as a coating on chicken (dip in an egg bath, then roll in mixture, & bake).
So simple!
I hope I planted some "seeds" of knowledge!
Now go forth and buy seeds!
Be the one degree of change!

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One Degree of Change #36

Date: February 21, 2016 | Time: 7:10am | Posted By: Dr. Kimberly Besuden

One Degree of Change #36

And, I missed it! Another chance today!
I always want to acknowledge my readers from faraway! This week I want to welcome my readers from Brazil, Ukraine and the UK! I really don't mean to bore you with the butterfly theme, but the chrysalises that I posted last week are almost ready. Two of them have started to turn dark and you can see the wings exposed as the chrysalis becomes transparent. Maybe later this morning or tomorrow, but I will update the picture when it happens. So make sure you check back!

Monarch Fairy and Plumerias

by Hiroko Reaney

My fascination with butterflies is partly from my love of flying and the other is spiritual. They are like fragile, magical fairies dancing on the air. A butterfly represents a spiritual transformation and journey to me. I started life as an egg. I transformed into a small caterpillar that started out simply, learning to function on this big planet. I crawled along, day to day, growing but then searching for the inner meaning of my journey (this happened when I was in my late 30's). My search for inner meaning was like wrapping myself in a cocoon. I meditated, read, and studied turning my focus inward. At one point, I emerged and spread my wings to fly. A butterfly's life is short, the Monarch has the longest lifespan, six months. It is a constant reminder of how life is fleeting and moves by so quickly. It is funny, when we were younger a minute seemed like a day, now as I have gotten older, a day seems like a minute. The butterfly reminds me to enjoy the power of the moment and make the most of my existence on this planet. It is very interesting to put your thoughts into words.

Image result for kale
Oh, Kale Yeah!
One Degree of Change #36: Make and Drink a Green Shake Twice a Week! It is so easy to increase your dietary needs for foods that are nutrition rich and fiber dense. No matter what diet you subscribe to; from flexitarian to vegetarian, from paleo to omnivore, the most important diet is to benefit from eating nutrition dense foods. These foods are loaded with vitamins, antioxidants, minerals, protein and vitamins. They also should be included in your diet daily. Here are my Top Five Nutrition Rich and Fiber Dense Green Foods to add into your daily diet.

  1. Kale: Vitamin and mineral packed; may help to fight cancer
  2. Collard & Mustard Greens: Rich in Vitamin A, C & K; reduces DNA damage to blood cells
  3. Bok Choy: Potassium for nerve & muscle function; B6 for efficient carb, fat & protein metabolism
  4. Spinach: Vitamin & mineral packed; maintain vigorous brain function, memory and mental clarity
  5. Brussel Sprouts: High fiber content and ability to bind with bile acids help decrease cholesterol; improve stability of DNA in white blood cells

Let's start with twice a week. An easy way is to incorporate some of these foods is to make a super food shake. We get a basket of fresh produce each week by Lee Farms Webster. Don't be jealous, but it is delivered to our doorstep each Thursday. I know, lucky dog! Anyway, sometimes we don't have time to get to all our fresh veggies, so we freeze them. Especially kale and spinach, when it starts to be on the side of no return, I put it in a big container. I toss it in the freezer to use with my shakes. When we are doing the Standard Process Purification Program, shakes are included twice a day for the 21 days. I am always creating new recipes for the participants to use during the program. We continue the shake even after the program because it is a quick and easy way to make a nutrition rich and fiber dense meal.

Here is one of the recipes that is my favorite.

My "Green" Mango Shake/Smoothie
Dr. B's Green Mango Shake:
1/2 cup coconut or cashew milk
1/2 cup water
1/3 frozen banana
1 cup frozen mango

1/2 cup frozen kale or fresh
1/2 cup frozen spinach or fresh
1 tsp hemp seed
1 tsp flax seed
1 tsp chia seed

Grated ginger root (I keep mine in the freezer) to taste
2 scoops SP Whey Pro Complete (optional)

Place all ingredients into container and blend. I promise you won't even taste the kale and spinach!

Personally, I use a NutriBullet. I can't wear the thing out! We use it every day for shakes. But we also use it to make soups and dips, like guacamole. You don't need to purchase one, but when your blender finally does it's last blend, replace it with a Nutribullet. There are also other machines that are quite capable such as the Vitamix and the BlendTec. The Nutribullet is so easy to clean and use. I timed myself one morning. From start to finish, which included getting the ingredients out, making the shake, then putting everything away and cleaning up, it took me less than 10 minutes (yes, I really timed myself). Do your research before you buy!

The other benefit of using the Nutribullet or similar appliance is the nutrient extraction that happens when you make the shake/smoothie. I use whole flax & chia seeds along with hemp hearts. The most beneficial disease fighting antioxidants are found inside the seeds. The ingredients are broken down into the most absorbable state for digesting and utilizing these super nutritious foods. The seeds usually get discarded if we use a juicer and a regular blender isn't strong enough to breakthrough the outer covering. Also the greens that I suggest to use are better broken down via something like a Nutribullet. The stems and leaves are broken down and better absorbed with the process of extraction than we can do by just chewing.

We still need to chew foods because that is a very important process that activates the digestive system. Chewing the food, prepares the stomach by the release of enzymes. These enzymes aid in breaking down the incoming food. While in the acidic environment of the stomach, in combination with the enzymes, the food is further broken down to be sent to the small intestine. The nutrients are absorbed in the small intestine. Most of our population are on proton pump inhibitors or eat Tums like they are candy because they don't digest their foods well. These inhibit the release of the gastric acid necessary to break the foods down. So starting with a shake can help to return the digestive system to its proper working order. Start with one a week and then try for two a week.

Transform your health, improve your digestion and reduce your risk of serious diseases with this One Degree of Change. Heal yourself, prevent disease and become more resilient & stronger than you ever thought possible. Be the change!
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One Degree of Change #35

Date: February 12, 2016 | Time: 5:00am | Posted By: Dr. Kimberly Besuden

One Degree of Change #35

Hello to all my Russian readers! And Germany! And Poland! This morning as I was prepping my blog for this week, I looked at my stats. I had more readers from Russia than the United States. My fascination with one degree of change stems from the simple caterpillar. I have Milkweed, the host plant for the Monarch butterfly, in my entry way garden. Being in Florida, we have year round foliage because of our amazing weather (although it is 41 degrees outside this morning). These three caterpillars made their chrysalises on a finial that I have next to my garden, and that is not the first time either. Two metamorphosed the same day and the third one about four days latter. Just amazing! All those one degrees of change added together to create a beautiful butterfly.

One Degree of Change #35: Plant a Butterfly Garden! You don't have to have a green thumb. And since spring time is on the way, this is the perfect time to get your seeds and plant them inside. When the weather is appropriate in your location, plant them outside. Milkweed is very easy to grow. It is a host plant for the monarch butterflies, which means, not only does it feed the growing caterpillar, but is a place for the eggs to be laid. Nature has a pretty good system. Momma Monarch lays the eggs on the bottom side of the leaves to protect them from the elements. When the eggs hatch, they are already on their food source. The caterpillars know exactly how much to eat of the poisonous milkweed (creates a toxin to protect them later from predators) to get to the proper size ( I wish my patients knew that). Then they metamorphose into a beautiful, iridescent, lime-green chrysalis with a bead of gold dots around the rim. The whole process from hatched egg to full butterfly takes 10 to 14 days.

The Monach's have a migratory process that is fascinating and unique to butterflies. Some migrate from east of Rockies to the same 12 mountain spots every year in the Transvolcanic Range of the Sierra Madre in Central Mexico. Millions hibernate there at an altitude between 8600-10,000 feet in the oyamel fir trees. The others migrate from west of the Rockies to winter in the central coast and southern California eucalyptus trees. Only one generation of the four life cycles makes the migration. It takes 3-4 generations to return north for the summer. Scientists still are baffled at how the butterflies from different generations always return to the same spot. Inherited flight patterns ruled by circadian rhythms, magnetic pull of the earth and the position of the sun in the sky appear to be the probable cause of this miraculous journey. Okay, my European, South American and Australians readers, you can also take part in this. There are migratory patterns in Russia, the Azores, Sweden, Spain and Portugal.

But, here's the problem. The colonies were depressed by 59% in 2013. Why? In the spring only half return. The loss of migrating butterflies is due to storms, high winds, snow, starvation and bird predation, which is understandable. The biggest cause is from human interference. Yes, all the lovely fungicides, pesticides, and insecticides that are sprayed on our crops and in our own yards. The most well know source is neonicotinoids, which are the most widely used pesticides in the world. They can travel from soil to seed to pollen. Also destroying the milkweed plant itself. Household products like Round up, Ortho Bug B Gone, and Amdro Quick Kill are legally applied in our home gardens, but are deadly to butterflies, as well as bees.

Here are your steps to be part of the solution, instead part of the problem:
Image result for small butterfly container garden in florida
Milkweed, the host plant for the Monarch Butterfly!

  1. Get rid of the Round-up, find a natural solution for weeds like these on the Treehugger website.
  2. Order your Milkweed seeds from this link.
  3. Start your seedlings now to be ready for the spring.
  4. Do not purchase Milkweed from big box stores, they are treated with chemicals and genetically modified.
  5. Contact your local agriculture center to find out what plants attract butterflies in your area.
  6. Make six foot circle on your lawn mixed with dirt and compost to plant your seeds or do a container garden.
  7. Make sure you have a water source, a small bird bath with a large rock in the middle for the butterflies to land.
  8. Enjoy! And be proud that you are making a one degree of change to make this world a better place for the Monarch butterflies!
Enjoy this short video of the metamorphosis of the caterpillar to a chrysalis. It happens in a few hours.

Be in awe of the world we live in. Be part of the solution. Create a One Degree of Change to benefit the Monarch Butterfly!
Recently hatched Monarch in myown butterfly garden!

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One Degree of Change #34

Date: February 6, 2016 | Time: 1:07pm | Posted By: Dr. Kimberly Besuden

One Degree of Change #34
Image result for cup of coffee

By now you know that I'm at the gym in the wee hours of the morning. An update on the gym manager that sprayed the Lysol that nearly asphyxiated me, she no longer sprays the Lysol. At least she doesn't do it when I'm there. As a special perk to the early workout birds, the gym is now offering fresh brewed coffee. I love the scent of the brewing coffee as it wafts through the gym to my olfactory bulb in my brain. Of course, it is pulling me by the nose to partake. And of course, I'm going to be disappointed because there are Styrofoam cups, Coffee-mate Non-Dairy Creamer, both powder and liquid, as well as a selection of pink, blue and yellow packets. Way to crash my limbic system in a heart beat. The very place I go to support my wellness as well as my musculoskeletal system is not aware of the concept of health. I forget that I know way to much because I research and teach this information all the time. It is now time for me to ruin yet another food stuff (I'm using the term food loosely) that you or a loved one may be using on a daily basis.

First let's chat about pouring the hot coffee into that Styrofoam cup. What harm is that? The word styrofoam refers to polystyrene or styrene. It leaches out of the cup when hot foods or liquids are placed in it. It is only a possible carcinogen and only increases your risk for leukemia, lung tumors, respiratory problems and lymphoma. And there may be some possible side effects like fatigue, headaches and feeling like you are drunk. Certainly another factor is the environmental challenges that styrene creates for our planet. Drink responsibly!

Secondly, those pink, blue and yellow packets are chemicals that fool your pancreas into thinking it is sugar. They are nothing but colorful, little packets of cancer. The synthetic food industry is smart. Splenda is sucralose which sounds like sucrose (table sugar). Aspartame in Nutrasweet and Equal sounds like aspartic acid (an amino acid which occurs in sugar cane). In Sweet 'N Low there is saccharine which sounds like saccharide (a general synonym for sugar). There is no mistake that "Nutra" sounds like nutrition and Equal means equivalent. Clever little tricks that make you believe that these ingredients are harmless and natural sugar substitutes. Try stevia or raw sugar instead, just for the "health" of it.

And thirdly, what you have been waiting for, drumroll, please......

One Degree of Change #34: Use Organic Half & Half in your Coffee, instead of Non-Dairy Creamer! I do a ton of research because I teach CE's (Continuing Education to maintain licensure) to doctors, as well as speaking publicly on the topic of nutrition. I will tell you this, there are a lot of doctors that don't know diddly squat about nutrition other than there are the Vitamins A, B, C, D, E, F & K. Somebody has to teach them. Remember what Maya Angelou says, "Do the best you can until you know better, then when you know better, do better". Here's to you "knowing better"!

Image result for coffee mateNon-Dairy Creamers, well, it is descriptive on purpose because the FDA is looking out for you. That's because if it says non-dairy, there is no dairy in the product. In Europe, they must use the term "whitener", because the label "cream" would lead one to think there is actually dairy in the product. I pick on Coffee-mate brand made by Nestle because that is what was in the gym this morning. It was made popular by Nestle in 1961 and remains that way today. In 2014, the company had revenue in the 91 billion range. Somebody is drinking this stuff, and it's not me! They have more than 22 flavors Here are the ingredients of the powder:

  • corn syrup solids- sugar made from cornstarch
  • vegetable oil (including partially hydrogenated soybean and/or cottonseed oil) TRANS FAT! (Read One Degree of Change #5)
  • sodium caseinate- milk protein that does contain lactose
  • dipotassium phosphate- a water soluble salt that prevents coagulation
  • mono- and diglycerides- fats that emulsify and extend shelf life, the future trans fats
  • sodium aluminosilicate- an anti-caking salt made of aluminum, silicon and oxygen
  • artificial flavor- depending on the flavor you buy (but won't be buying now)
  • annatto color- coloring agent
  • Carrageenan: Extracted from red seaweeds, this food additive is a type of vegan gelatin and has been in use for hundreds of years.
  • Whiteners
Basically, you are pouring vegetable oil with sugar into your cup of Joe! The shelf life is two years with no refrigeration necessary. Think about how long those little tiny containers of non-dairy creamers sit on a restaurant table, day after day. Did you know you can blow up powdered non-dairy creamer? I'm a big fan of Mythbusters. Here's a fun little video of what happens to non-dairy creamer when you had fire! Additionally, it has more calories than Half & Half.

Here is your plan of action to remove these non-dairy:

    Image result for organic valley half and half
  1. Learn to love it black! You will save calories for more fun foods.
  2. Use REAL cream or half & half. Look for Organic and grass feed on the label. This is what I use, Organic Valley.
  3. Go vegan or if you are lactose intolerant, try a nut milk, read my One Degree of Change #27 for more info. There are many to choose from: almond, cashew, or coconut. If you have a nut allergy try hemp, chia or flaxseed milk.

No excuses. You can still have your cup of Joe and drink it too! Remember to drink fair trade coffee. Life is too short for bad coffee. Make your cup a good one and good for you as well. It is only one degree of change to make you a better you!
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One Degree of Change #33

Date: January 31, 2016 | Time: 9:17am | Posted By: Dr. Kimberly Besuden

One Degree of Change #33
Image result for someone having an idea
When I am running in the morning or working out, it is my most creative time. My mind is fresh. I run the same route in the morning so I don't have to concentrate on where I put each foot down. This leaves my imagination open for ideas to pop in and they do. Some are great ideas that I will write down when I return to my home base. Others, well, not so good, not even worth bringing up or I later discover it was already someone else's thought. I learned along time ago that thoughts are things. Everything created in our world was someone's thought. And what image always comes into mind when someone has that thought? Exactly, a light bulb! And who invented that light bulb? Everyone knows it was Thomas Edison. I love his quote, "I haven't failed. I have just found 10,000 ways that won't work". To honor his endeavors of inventing the light bulb, I will engage you in a One Degree of Change that will help the planet and your pocketbook.

One Degree of Change #33: Replace Bulbs that burn out with Eco Bulbs! This doesn't mean that you go to your local big box hardware store and buy out the eco bulbs. First you have to have a little information. There are several types of bulbs that you can convert to when your current bulb burns out. I'm sure that you understand that when I say "eco bulb", I am referring to energy efficient light bulbs. These are the types of energy efficient bulbs: light emitting diodes (LED), compact fluorescent lamps (CFL), and halogen incandescent. Two of the biggest advantages are these bulbs last three to twenty-five times longer and they save you money (and wear and tear on the planet) by using 25-80% less energy. If you use a bulb for 2 hours a day (with an electricity average rate of 11 cents in the U.S.) a regular incandescent 60W bulb would last for 1000 hours at an annual cost of $4.80. Compare this to a LED which will last 25,000 hours at an annual cost of $1.00! A ban on the sale of traditional incandescent bulbs began in 2014 and is planned to be in full effect by 2020.

A special note about CFL bulbs. They do contain mercury which we know is a carcinogen. If a bulb breaks it will present a problem. The Environental Protection Agency (EPA) has information on managing the breakage. The other website that has great information on disposal, as well as other recycling, is Earth911. My recommendation is to select LED over CFL bulbs.

In our household I counted 62 bulbs. We are slowly converting as the bulbs burn out, we are 1/8th of the way to complete conversion. Here are 5 simple steps to begin your conversion:

  1. Energy Star: Look for the label "Energy Star". This means it has been certified to save energy. These bulbs are made in all shapes and sizes, even dimmable.
  2. Location, Location, Location: Determine where the light bulb is going to be used. Lamp? Recessed? Outdoor? This chart will help!
  3. Lumens: Since you are purchasing an energy efficient bulb you will be looking for lumens rather than watts to determine the brightness needed. Lumens= light output and Watts= energy consumed. This means an Energy efficient bulb will consume fewer watts and provide the same level of light.
  4. Mood Lighting: Now you get to pick a color! Energy Efficient bulbs have different light "appearances". They are measured on the Kelvin scale. Warm or lower K means the light will have more of a yellowish or orange hue. A warm white is the standard color of an incandescent bulb, which is 2700 K. A cooler white light will compare to natural daylight, which is about 7000 K.
  5. Just do it!: Now you are ready for your shopping spree. Select the bulb for your needs and fork over the cash. No complaining that it is too expensive. If you replace 15 old incandescent bulbs, you will save $50 a year.
So, no more grumping about how hard it is to pick out the perfect energy efficient light bulb. Save energy, brighten up your home and lighten up you wallet in the process! And you will want to recycle those old bulbs. Here is a website that will help to locate sites for recycling, Lamp Recycle. Most of your large retailers like Home Depot, Lowes, Ace, Target and Walmart will have recycling programs. If they, don't request that they do.

You light up my life (sorry, I couldn't help it)!

Now do the right thing.

This One Degree of Change doesn't require you to make a food change. Only a change to make this world a better place. Change that bulb!

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One Degree of Change #32

Date: January 24, 2016 | Time: 7:27am | Posted By: Dr. Kimberly Besuden

One Degree of Change #32

Image result for woman doing arm curlMy morning routine is to roll out of bed, decide if I am going to go for a run or go to the gym. Once that decision is made I can then select my appropriate warrior costume. This particular morning I chose my gym warrior costume. I arrived at the usual 4:15 am and began my strength training routine. I trained a little longer than usual. The gym manager comes in at 5 and begins her routine of housekeeping chores. She was emptying the trash and sprayed each can with a three second blast of Lysol. I happened to be lying on a bench doing Abs next to a garbage can that she sprayed. I inadvertently took in a big breath at the same time. What happened next took me be surprise. I began coughing uncontrollably and my throat felt like it was on fire. It was so bad that I had to leave immediately. When I tried to express what happened, I couldn't speak. I was able to mouth a few words to her indicating that it wasn't a good idea to spray the Lysol when members were working out. Her response, "It was just Lysol!".
Image result for lysol
Upon my arrival home, I started my research to discover which chemical was responsible for my attack. The only pharmaceutical I'm allergic to are sulfa drugs, I think I had hives as my reaction when I was a munchkin. I don't take any prescription or OTC drugs (a boat load of whole food supplementation, though). First place I looked was the Environmental Working Group (EWG), found the product and my suspicions were confirmed. The score for Lysol Disinfectant spray..... a big, fat "F"! These are the chemicals that caused the respiratory effect I experienced: Mipa-Borate (developmental/endocrine/reproductive effects), Ammonium Hydroxide (respiratory effects & damage to vision, skin irritation, allergies), Ethanolamine (respiratory effects, general systemic/organ effects, nervous system effects, skin irritation), Fragrance (skin irritation, allergies, nervous system , respiratory effects), and Myristalkonium Saccharinate (moderate respiratory effects). You don't have to be Sheldon Cooper to know that these chemicals are not good for us.

One Degree of Change #32: Use all natural cleaning products! While doing my research (to write a blog I spend a minimum of 6-8 hours just in research), I put together a list of the Top Five Most Toxic Household Cleaners:

  1. Lysol Disinfectant Sprays
  2. Mr. Clean Multi-Surface Spray Cleaner
  3. Wal***t Great Value All Purpose Cleaner with Bleach
  4. Green Works "Natural" Cleaning Wipes
  5. Tr***r Joe's Next to Godliness Multi Purpose Cleaner
So what are you supposed to use to keep your home clean and tidy? I have several products that I researched and love. Here are my Top Five Choices for Cleaning Alternatives:
  1. I Love Tangie Natural Cleaning Products: She is the Diva of being green. She has products for the floor and for the laundry. She is passionate about the earth and promotes the protection of our environment. Click here to order!
  2. Honest Multi Purpose Spray: This plant based product tackles everything from dirt to grime. Click here to order!
  3. Lion Bear Naked Soap Company's Everything Cleaner: A vinegar based formula infused with essential oils makes for a great one-two punch to viruses, bacteria and dirt. Click here to order!
  4. Greenshield Organic's All Purpose Cleaner: Made with USDA Certified Organic ingredients and bottled using sustainable, recyclable, sugar cane. This cleaner is great on dirt, grease and grime without leaving a sticky residue. Click here to order!
  5. DIY!: You can do this, just make your own. Here's a simple recipe to make your own at home: Here's what you need: an empty spray bottle, 2 cups of filtered or spring water, 1 cup of organic distilled white vinegar and 20+ drops of your favorite essential oil (be creative, combine lemon and basil, or rosemary and thyme or lavender). Mix together and pour into the spray bottle! Wholla! You have made your own organic all purpose cleaner!
Image result for essential oils
Image result for white vinegarIt's not difficult to be more conscious of your environment. In turn your own health is protected. Your liver, lungs, and nervous/endocrine systems will thank you. Another reason we do the Standard Process Purification Program twice a year! We are making changes in our own home and businesses.

One Degree of Change at a time!
Make your own cleaner today!

Make it a Green & Clean 2016!

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One Degree of Change #31

Date: January 3, 2016 | Time: 6:36am | Posted By: Dr. Kimberly Besuden

One Degree of Change #31

Image result for new year's resolution
Happy New Year! Always a perfect time to create change. This is the time we clean up our desks, put away the holiday decorations and clean out the frig from all the holiday assault foods. We have given away most of the holiday sweets with the exception of some bourbon balls and peanut butter fudge made by my mom from an old family recipe. The remainder will be placed in the freezer for a treat latter in the year.

During the holidays, I always continue to workout. My gym, Anytime Fitness, is open 24/7, which I love. My workout time is early, between 4 and 5 a.m.. It is interesting to notice, even this morning, January 3rd, not a soul was in the gym. Everyone is waiting till tomorrow to begin their regimens of working out and eating better. So I take a few days off, till the idea for these folks wears off. Sadly, we have always called these folks "30 day wonders", meaning after 30 days, we wonder what happened to them. I tease my patients, by asking them if they have a gym membership and do they actually go. Then I ask them if they are "tithing" the gym, when I'm told that they haven't been since they joined!

Creating change is really not that difficult. My wife and I sit down together on January 1st and create our desires for the year. I wrote about how we create our list last year in One Degree of Change #11.
Following through and creating passion for each desire is the most important way to make it happen. Remember thoughts are things.

One Degree of Change #31:
Do the 21 day Purification Program in January! It is the perfect time to do this program. I teach it as a class (my 12th year) to patients and I even teach doctors how to teach their patients. It is a way to make some great dietary changes that will be lasting. As well as losing those holiday pounds. It takes you back to eating the way you should always eat. For some of my patients, it is the first time they have eaten this clean since they were born. And for many of my patients it is an annual ritual to take the class with me. Even though I may repeat information, each person is in a different place to receive that information. I take you by the hand and guide you to becoming a better you, not just nutritionally. I watch patients change in many ways after they complete the program. It is a huge reward for me, as well. Here are some of the things they say about doing the program! I will even send you a digital copy of the booklet we use for free, just send me your info, no strings attached. I can arrange to order the supplies and have them drop shipped to you, if you don't live in my area. And you can follow along by watching the weekly videos. I can't make it much easier. All you need is the passion to create a better you!

Here are three steps you can take to increase your success rate:

  1. Take small steps. Don't try to do everything at once.
  2. Only try to create one new change at a time. That's the whole idea of my One Degree of Change blog!
  3. Write down the specific change that you want to create. And then write specific steps to achieve the change.
  4. Repeat the behavior for the specific change you are creating. The more it is repeated, the more "instinctive" it becomes.
  5. Now take action, don't leave this blog before taking one action step, not later, NOW!

Don't fall victim to what is called the "Ready, Aim, Aim, Aim Syndrome" Think, "Ready, Fire, Aim"! If you do not step forward, you will always be in the same place.
Now, go forth and change, just One Degree at a time!
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One Degree of Change #30

Date: December 24, 2015 | Time: 7:19am | Posted By: Dr. Kimberly Besuden

One Degree of Change #30

It's almost Christmas! Does your kitchen look festive with all those cookies and candies that are so special this time of year? I know our kitchen does. I am so lucky to have patients that are great bakers. Yes, I indulge a bit in the holidays. My choice is always homemade goodies. I know that real butter and sugar are used in the recipes, not trans-fats or high fructose corn sugar. For our holiday family get together, our contribution to the Christmas dinner is dessert. It is always tempting to buy the pre-made pies because it is easy. Have you ever read the label on a store bought pumpkin or pecan pie? I guarantee you that half of the ingredients sound like a science experiment. These are the ingredients listed for a S*** L** Pumpkin pie:
Pumpkin, whey, high fructose corn syrup, enriched bleached flour (wheat flour, malted barley flour, niacin, iron, thiamin mononitrate, riboflavin, folic acid), water, eggs, vegetable oil (palm, soybean and/or cottonseed oils), corn syrup. Contains 2% or less of each of the following: skim milk, modified corn starch, salt, sugar, spices (includes cinnamon), carrageenan, natural flavor, sodium tripolyphosphate, dextrin, dextrose, soy flour.

It's a little scary when you realize Sodium Tripolyphosphate is a solid inorganic compound mostly used in household cleaning products and industrial cleaning processes! And you are going to serve that to you the family you love?

These are our fresh baked pies!
Apple, pumpkin and cracker pies!
One Degree of Change #30: Bring Homemade Desserts to Holiday Dinners! How hard is that! Not really, maybe a little extra time on your part. But the results are so worth it. You can go on the internet to find all types of recipes. We are doing three desserts: pumpkin, apple and cracker pie. All made with real, organic grass-fed butter, real organic heavy cream, real apples, real pumpkin (OK, we are using canned, organic pumpkin in a BPA free can), coconut sugar and cage free locally sourced eggs. Of course you have to top those desserts with something. No Cool Whip either! After you read these ingredients, you will never be able to eat Cool Whip again! Try a little experiment, put some in a dish and let is set for a couple of weeks. It won't change form, it won't melt, it won't change colors!
Cool Whip ingredients!

If we are home, we make fresh whip cream with real vanilla and heavy organic whipping cream. Since we will be in my brother's kitchen, to simplify preparation, we will bring vanilla ice cream made from milk, eggs, sugar and cream. Much more delicious than the chemical concoctions sold as toppings.

We have a week left of the year 2015 that is surrounded by foods and drink we don't normally consume any other time of the year.

Here are five simple tips to enjoying the holidays in a healthy way:
  1. Keep moving! 10,000 steps per day (Ask Santa for a fancy pedometer!)
  2. Practice portion control (Savor each bite, taste the love that was stirred into the recipe!)
  3. Select homemade goodies, made with real butter and sugar.
  4. Make and take homemade goodies to spread the love.
  5. Eat "clean" outside of your holiday meals.

Enjoy your holidays! Enjoy your family! Do some random acts of kindness to continue the Christmas spirit!

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One Degree of Change #29

Date: October 11, 2015 | Time: 9:34am | Posted By: Dr. Kimberly Besuden

One Degree of Change #29

Our cat, Tipper, all nestled in!
One of the most important items on my to-do list is sleep. We spend on the average about 6.5 hours sleeping per night. That is 2372.5 hours annually. Our sleep time is our repair time for the human body. Protein synthesis happens, amino acids are utilized to repair muscle and the brain recovers from the trauma we create in a day.

While certainly we might need more sleep, it is the quality of sleep that is most important. Starting with a good foundation in the form of a mattress is incredibly important. Don't be afraid to spend a few extra bucks on a quality mattress. My recommendation to patients is to purchase a medium firm mattress. And don't just lie on it for 5 minutes when you are mattress shopping. Anything feels good for 5 minutes! Try lying on it for 45 minutes. It is a decision you will have to live with for the next 8-10 years. Don't be bullied by the salesperson either. Otherwise you will be sold the most expensive mattress instead of the one you need. Also check with your doctor about a prescription for medical necessity to purchase a new mattress. This gives you two possibilities of saving money, depending on where you live. In Florida I can write a prescription which will allow the patient to purchase the mattress tax free and they can also pay for it with their HSA (Health Savings Account).

Next step is your bedding. Sheets and pillowcases are a must. And who doesn't love slipping into a set of luscious sheets. I remember my first time house sitting when I was in college and the guest bed had Egyptian cotton sheets. That was the moment I became a sheet snob! The sheets felt like butter and I felt like royalty. I remember searching for the tag on the sheet bottom to figure out what I had just experienced. No more 200 count sheets for me! But then I found bamboo sheets.

One Degree of Change #29: Buy Bamboo Sheets and Towels! Always in the interest of protecting the environment, I wanted to use sheets that were made from a renewable source. We have a local vendor (www.ilovetangie.com, Angie Ringler, who now exclusively sells natural cleaning products) that used to have a small store with renewable sourced items. She suggested that I try the sheets that were made from bamboo. I was thinking to myself, "How soft can sheets made from bamboo actually be and how are they a renewable source?!". So I did a little research, okay, a lot of research and here's what I found.

Top Ten Ecological reasons for using bamboo as a textile:

  1. Growth: Bamboo is in the grass family. It is the fastest growing plant in the world. Some species grow at a rate of 35 inches in a 24 hour period.
  2. Harvesting: Once a new shoot emerges from the ground, the new cane will reach its full height in just eight to ten weeks. Each cane reaches maturity in three to five years. It is a grass and so it regenerates after being cut just like a lawn without the need for replanting.
  3. Land use: Since bamboo can be used as food, fiber and shelter with relative ease, it can be grown in smaller areas due to its clumping nature. It grows densely which eases the pressure on land use.
  4. Greenhouse gases: Bamboo forests decrease the CO2 and generates 35% more oxygen than regular trees.
  5. Deforestation: Because of its quick growth and multitude of uses, bamboo can encourage communities to not utilize native forests. When a forest is cut down for use, it doesn't grow back. It has to be planted for regrowth. Bamboo is similar to cutting grass, which also encourages growth.
  6. Water use: Bamboo requires very little water and holds up well in harsh weather. Compared to a thirsty crop of cotton which takes 5238 gallons of water to produce only 2.2 lbs. of cotton and 73% of cotton is grown on irrigated land.
  7. Soil erosion: Replanting crops like cotton encourages soil erosion. Bamboo has an intricate root system that never gets interrupted. It acts as a watershed and can weave a matrix along river banks and deforested areas to preserve the soil.
  8. Biodegradable: Sunlight and microorganisms can degrade bamboo since the fibers are made from cellulose. When bamboo clothing has reached its end life, it can be composted.
  9. Pesticides and Fertilizers: A monster benefit of using bamboo as a fiber is that it requires no fertilizers or pesticides. Bamboo contains an antimicrobial agent called bamboo-kun which acts as a natural pesticide and fungicide.
  10. Feeds the animals: The leaves, stems and soft shoots are the main food sources for the giant panda, red panda, bamboo lemurs, chimpanzees, mountain gorillas and elephants.
The question still remains... "How soft can bamboo sheets and towels be? They are amazingly soft and breathable. When I brought my sheets home and unpackaged them (which I recycled, of course), I was a bit disappointed because of the roughness I felt. I washed them and when I was transferring them from the washer to the dryer, I was very worried. They felt like cardboard. Yikes! The dryer cycle finished and I admittedly was not excited about my purchase. Opening the dryer I found the softest, buttery set of sheets. I thought a miracle had been performed in my dryer. And this happened each time I laundered them. I couldn't wait till it was "nighty-night time"!

I am known to sleep with the fan on the "Gale Force Wind" setting because I am a sleeping inferno. These sheets were cool, breathable, luscious and felt better than 1000 thread Egyptian sheets. I'm a happy sleeper! And the bamboo towels are soft and extremely absorbent. Being in Florida, I also appreciate the quick drying of the towels. Less likely to smell musty.
Here's your plan of action: Go to this link: www.drbesuden.com and scroll down the page, you will see the sheets and towels (click on the picture) that I use. They can easily be purchased on Amazon! And be proud that you are protecting the environment and getting to enjoy a beautiful product. Thanks, Angie, for the recommendation!

This one degree of change can effect the world we live in, making it a better place to enjoy the journey!

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One Degree of Change #28

Date: September 17, 2015 | Time: 3:39pm | Posted By: Dr. Kimberly Besuden

One Degree of Change #28

The early morning is my most favorite time. I go to the gym around 4 am. I come home and go for a short run. Prepare my favorite cup of joe and sit by our beautiful pool. It is my meditative time, my creative time and my writing time. I look forward to start each day just to see what I can create and make come true.

As daylight ensues, the animals and birds come alive. Not unusual to have a gator swimming in the canal and an osprey fishing next to it. I have a bird feeder and a hummingird feeder which begin to serve breakfast at the first hint of sunlight. My bees in my hive begin to forage the local area, jetting in and out of the hive. Our cats begin the hunt for lizards that they will never catch. The dogs come out every once and awhile to check in, making sure they are not missing anything. All of this is done with may sacramonial cup of coffee. It is not that I even "have" to have it. It is just part of my morning.

One Degree of Change #28: Drink Organic Fair Trade Coffee! When I was a kid, I remember the commercial with Juan Valdez going to the mountain top to pick the coffee beans. The tag line for Folger's coffee was "mountain grown, the richest kind". I thought to myself, wow, that is some special coffee. After all my grandmother drank Folgers coffee every morning. Then I took a geography class and learned that all coffee is mountain grown. There are two types of beans, Arabica and Robusta. Arabica is grown in high elevations and is known to have a stronger and better flavor. Robusta is grown in elevations of 2000 feet or less and produces more beans, but not the flavor. Most coffee are a mixture of both to keep some coffees more affordable. I don't drink coffee because it is cheap, I enjoy the flavor. So I love the quest to find those coffees to enjoy. Sorry, Juan Valdez!

In order to continue with my responsible ways, I select coffee that is organic and fair trade. What's the difference? Since so many people start their day with coffee and also self medicate with it in the afternoon, the demand is great. The goal for the big producer is to produce maximum amount ant the lowest cost. The land is cleared on the mountain tops so the genetically modified coffee plants can grow in full sun. The crops are sprayed with chemical fertilizers, pesticides and fungicides. The runoff from the stripped land contaminates our water sources. The farmers that have to spray the crops are exposed to the chemicals, as well as the workers who actually handle the crops. And then we get to enjoy the contamination in our cup each morning. And might I add that the workers in the big production companies are paid poorly as well as the farmers who had to grow all those contaminated beans. Enjoy!

How can you have a cup of coffee now, without thinking of all that. Sorry for ruining the java experience for you. So to convince you to select and drink organic, fair trade coffee, here are 10 benefits of organic coffee!

  1. Coffee beans have important organic minerals and nutrients, which include naicin, pantothenic acid, riboflavin, magnesium, manganese and potasium.
  2. Protects cognitive health and prevents mental degradation as we age.
  3. Reduces the risk of stroke and in females, reduces heart disease.
  4. There is a 23-50% lower chance of developing diabetes.
  5. Helps to optimize our metabolic efficiency due to the vitamin B sources in the coffee beans.
  6. Caffeine speeds up the metabolism and causes the burning of calories at a higher rate.
  7. Caffeine helps to maximize fitness goals by energizing the body to push through fitness routines a little harder.
  8. Research is still underway, but liver protection is noted in many of the studies that I researched. An 80% reduction in the chance of developing liver cirrohsis was a noted effect.
  9. Acts as an anticarcenogenic by protecting against two types of cancer: liver and colorectal, which happen to be the 3rd and 4th deadliest types of cancer.
  10. Acts to energize the body and mind which decreases depression, anxiety and mood swings.
Convinced? When shopping for organic you need to look for these terms, 100% USDA Certified Organic and 100% Fair Trade. Here's a source for fair trade products: http://fairtradeusa.org. Now you enjoy your cup of black gold (mine is with organic half and half and stevia, so its more like creamy, brown gold) with a clear conscious.

It's just one degree of change!
Make that coffee clatch an organic, fair trade one!
And don't forget to compost those coffee grounds,
they are the richest kind!
And please remember to drink responsibly!
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One Degree of Change #27

Date: September 4, 2015 | Time: 8:35am | Posted By: Dr. Kimberly Besuden

One Degree of Change #27

It is still summertime for us in Florida. Also hurricane season is in full swing. I chuckle as I watch water and canned supplies fly off the shelves at the grocery store. Not because I don't think people should prepare for a possible hurricane, but that it is a great excuse to stock the pantry and cabinets with junk food! It is not like we are going to starve to death if we don't have power for a few days. I imagine since we don't have "snow" days in Florida, our "hurricane" days equal the same experience. So we just prepared for Hurricane Erika, which fizzled into alot of rain. I watched the weather forcasters excitingly predict the possible harm. The governor of Florida declared a state of emergency. The frenzy began and then diminished. Now our state of emergency is a state of increased obesity, diabetes and heart disease, because now the state of Florida has to eat all the junk food they bought to survive the storm! I guess I should just consider it job security!

One Degree of Change #27: Try raw milk! So if the hurricane knocked out our power and the commercial diaries in Florida couldn't produce milk, what would you do? Try raw milk of course. If you remember a few degrees of change ago (One Degree of Change #23),
I talked about commercial milk and the standards by which it is produced. It is so interesting that the FDA allows high fructose corn syrup and trans fats in our food, but they have a fit when a local, organic farmer is selling raw milk. Most people have never even tried raw milk. As a kid, a grew up in Dayton, Ohio. I had a school friend whose family owned a dairy. I would wish every night that on Thursday, she would ask me to spend the weekend. That meant we got to get up early Saturday morning and do the milking chores. She hated it, I was so excited I could hardly sleep! But it was all worth it to milk the cows by hand into the stainless steel buckets. I admit to drinking several weeks worth of the creamy, rich nectar. My mom feed us Carnation Instant milk that she would make the night before and put it in a gallon milk jug. We never knew the difference, but after that first weekend at the dairy farm, mom's gig was up!

So what are the benefits of raw milk? Here are 10 benefits of drinking raw milk from healthy grass fed cows.

  1. It is an incredibley complex whole food.
  2. It is complete with digestive enzymes, antibacterial, antiviral, and antiparasitic properties.
  3. It is chock full of both water and fat soluable vitamin complexes.
  4. It has a wide range of minerals and trace elements.
  5. It has all of the eight essential amino acids we need and do not make ourselves.
  6. It contains more than 60 enzymes.
  7. It contains CLA (Conjugated Linoleic Acid) which is an Omega 6 Fatty Acid that has positive effects on insulin resistance, cancer and cardiovascular disease.
  8. Numerous studies show that raw milk is effective in decreasing allergy, eczema and asthma symptoms.
  9. Protects against infection, diarrhea, rickets, tooth decay and TB.
  10. Over 80% of patients that were advised to be lactose intolerant were able to drink raw milk.
Of course, just like anything in this world, you must take care to get a great source of raw milk. Know how the cows are fed, if they are given antibiotics and how the milk is collected and stored. The sources are out there. Locally in Florida we have access to both cow and goat milk. Go to this website: http://www.floridarawmilk.com/ and get some information for yourself.

Now go out and get a milk mustache!
Moooove over pasteurized milk, the raw revolution is coming!
    begins September 28th and 29th!
    Call TODAY to reserve your seat!
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One Degree of Change #26

Date: July 24, 2015 | Time: 7:34am | Posted By: Dr. Kimberly Besuden

One Degree of Change #26
Whistling duck

I have been sitting outside reading this morning with the background entertainment of two Whistling ducks. I have taken the last two months to review and ponder my "One Degree of Change" blog. I have read through each one. The information is very easy to do, or not to do. Everyone I speak to comments that it is so hard to make a change. It really isn't. It is only a matter of taking the simple, mundane tasks in life and applying them. Eating that one bad thing everyday, doesn't change your health today or tomorrow, but over a long period of time. Maybe if you had a sudden life threatening heart attack after eating that "bad thing", it would make you change, because your life depended on it. It is those little, tiny changes that you make each and every day that affect your health, your wealth, your relationships and your planet. After reviewing the last 25 degrees of change, I have selected the Top Ten Degrees of Change. These are the most read and commented on blogs from this past six months that I have been writing this blog. These are the hot topics. This blog is read all over the world, which is so amazing. So these are topics not just that the United States are interested in, but even Switzerland, France and Morocco.

One Degree of Change #26: Just pick one! These are the Top Ten Degrees of Change blogs in order. Your mission if you choose to accept it is to read through the top ten and pick one that resonates with your desires in life. If you are not growing, you are dying, so why don't you grow a little today!

10. One Degree of Change #17: Stop using Aluminum foil.
9. One Degree of Change #20: Get rid of all Processed Products with more than 10 grams of Sugar!
8. One Degree of Change #13: Compost your Veggies, Fruit and Yard Waste!
7. One Degree of Change #16: Repurpose furniture or donate it to Habitat for Humanity.
6. One Degree of Change #19: Eat Local Free Range Eggs.
5. One Degree of Change #15: Recycle Everything Possible!
4. One Degree of Change # 3: Eat out only 15 times a month, or less!
3. One Degree of Change #12: Find & use a favorite reusable H20 bottle.
2. One Degree of Change # 4: Clean out your refrigerator door of all foods with the

And the drumroll, please.....
The Number 1, most read One Degree of Change is:
1. One Degree of Change # 6: Try one new veggie per month.

The responses to the above degrees of change do not surprise me. My patients are always asking questions and wanting more information on how to eat better, why certain foods effect them so harshly and what they can do to create a healthier environment for their families and themselves. Look around, folks, 2/3 of our population in the United States are either overweight or obese. Top three killers are Heart disease, Diabetes and Obesity. Here is a short video that explains: Combatting Obesity.

Are you ready to make a change?
Even if it is mundane, but could make a huge impact on your life in the future?
Be like Nike, Just do it!

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One Degree of Change #25

Date: May 11, 2015 | Time: 1:31pm | Posted By: Dr. Kimberly Besuden

One Degree of Change #25

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One Degree of Change #24

Date: April 27, 2015 | Time: 2:22am | Posted By: Dr. Kimberly Besuden

Casting a shadow at sunset on the Sahara dunes!
One Degree of Change #24

What an amazing adventure Morocco has been! And we still have three days left. What a different culture. And the food has been right up my alley. All the food has been freshly selected that morning from the hand picked vegetables to the freshly procured protein of the day. Olives at every meal and fresh baked bread (heirloom wheat, and other grains) are served morning, noon and night. Desserts consist of fresh fruit, oranges, apples and bananas. And the mint tea, which is ritually prepared as an offering every where we visited or spent the night.

We camped in the Sahara desert and rode camels into the sunset. I climbed atop a 300 ft sand dune and sat to watch the sun sink into the night. A definite must do! It was spectacular! Then when the moon slipped away from the sky, the stars where a palette in the sky. I could see every star, planet, the Milky Way, shooting stars, satellites and the International Space Station! Simply awestriking!
The ritual mint tea served as a welcome everywhere in Morocco!

The other interesting thing that I noticed, so different from the U.S., is the obesity level is very low. The obesity level of the area is only 13.3%, but on the rise from the early 90's, when the rate was only 4.1%. Mind you, I do see some slightly overweight folks, but they are working in the fields and doing hard labor. They grow a lot of what they eat and make their own fresh bread. The greatest rate of obesity is definitely noted in the urban areas. That is such a low percentage compared to the U.S., tipping the scale at 34.9% for obese Americans in 2013. And the other one third of the state is overweight! What a sad statistic! Are you one of those statistics? Here is a link to calculate your BMI (Body Mass Index). Just so you know! A normal BMI should be between 18 and 24. Are you shocked that you fall into one of those overweight or obese categories? Then let's do something about it!

ONE DEGREE OF CHANGE #24: Eat More Like A Caveman or Cavewoman! If you are serious about getting into the one third of the population that has a normal BMI then I have a plan for you! First of all what the heck does it mean to "eat like a caveman"? The term comes from the paleolithic diet or from the stone age. Back in that time, the people were hunters and gatherers. They didn't shop at a grocery store or have processed foods. If the ate protein, they would have to decide if it was worth the energy expenditure to capture the protein source. Usually not! So they picked berries, found leafy greens, munched on nuts and discovered root vegetables. All food items that didn't require cooking or very little. No grains, no dairy, no sugar, no legumes, no beans and no salt. So you see, we are already predispositioned to eat that way. And honestly, it meets all the requirements of the 2010 Dietary Guidelines for Americans.

Here are ten steps to eating like the Stone Agers:
Typical dinner in Morocco!

  1. Eat protein at every meal.
  2. Eat more good fat.
  3. Eat foods that support your gut.
  4. Keep your omega 3 fatty acids coming.
  5. Have a glass of red wine instead of beer.
  6. Entertain at home so you can create foods to support your efforts.
  7. "Google" recipes that are paleo.
  8. Convert your favorite family recipe to a paleo form.
  9. Visit my One Degree of Change #6 to pick a new veggie to try each month.
  10. Recheck your cabinets and pantry for processed foods, anything in a box or package.
It is really an easy transition, but don't be too strict as you make your changes. Be gentle with your choices. Select a cheat day, allow yourself to have something you have been craving. Just one degree of change is all that it takes!

Be the change!

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One Degree of Change #23

Date: April 21, 2015 | Time: 2:50pm | Posted By: Dr. Kimberly Besuden

One Degree of Change #23

The market in Marrakesh!
To begin my blog for this week I want to welcome all the readers from France, Switzerland and Russia! I am honored to share a One Degree of Change to the rest of the planet! This week as I prepare my weekly post, I am grateful to be sitting in Morocco in the Riad Stilane in Marrakesh. I'm on a two week adventure in a part of the world that is so intriguing. During my journey I will share the culture, especially the nutrition culture. Our first night we feasted on a rooftop over looking the Medina. It was a 6 course meal for $18 USD! The first course was green and black olives with fresh baked bread (heirloom wheat, I might add). The second course was comprised of five bowls of vegetables, zucchini, carrots, potatoes, broccoli, and a medley of different veggies. All are freshly selected early that morning. Next a beautiful platter of cous cous with roasted potatoes, zucchini and carrots. The best tasting carrots I have ever had. The next course is the protein course which included lemon chicken, another chicken dish and of lamb. To finish the meal, as if that wasn't enough, we were brought mint tea and coconut macaroons and almond cookies. Grateful to have to trek back to the Riad.

One Degree of Change #23: Replace Cow's Milk with Nut Milk! I always tell my patients that we are they only mammal that never weans. Meaning, you don't see a full grown cow still nursing from it's mother, do you? The dairy farmers would lead you to believe that milk is the most healthy nectar, but I beg to differ.

Image result for cows being milked in a dairyI have been preparing for a continuing education course that I will be teaching to doctors on Nutritional Deficiencies. In this course I will cover food allergies and in my research I found some extremely interesting studies concerning food allergens and children. The number one food allergy across the board, rich. poor, ethnicity or gender is cow's milk! Let's take a look at why cow's milk is so traumatic to the system. Here are 10 reasons why you shouldn't drink cow's milk (sorry commercial dairy farmers).

  1. Cow's are pumped full of hormones to increase production. This acts as an endocrine disruptor on humans.
  2. Commercial dairies use a boat load of antibiotics. Why do you think we have so many antibiotic resistant bacteria these days??!!
  3. Number one cause of food allergens in children
  4. Good milk drinkers are more likely to die from heart disease.
  5. Among women, who drank milk, are more likely to suffer from osteoporosis and hip fractures.
  6. Heavy milk drinkers are prone to cancer, most likely due to the hormones used.
  7. Two thirds of the dairy cows have mastitis (infection of the udders), the powers to be allow a 100,000 somatic cell count per milliliter which means that the milk contain what is actually pus.
  8. Manure from dairy farms contaminates hundreds of square miles of groundwater, rivers and streams.
  9. Cow's milk protein plays a role in triggering Type I diabetes by a process called molecular mimicry.
  10. Milk contains D-galactose which is a pro-inflammatory and increases the effects of aging.
And that is just a list of 10. The studies that I read preparing for my upcoming teaching stint were quite shocking. Even more than I already knew. Holy cow, Batman, now what do I do? Here's your 5 step action plan:

  1. Go to your local health food store or grocery and go to the aisle where you can find the boxed milk on the shelf. Usually near the coffee and tea aisle in a big box grocery.
  2. Pick two boxes of nut milk. I suggest almond and coconut. Least likely to be an allergen.
  3. Read the labels! You do not want a nut milk with added sugar.
  4. Put one box in your refrigerator and one box in your pantry/cabinet.
  5. Let the family try both types. Try Hemp/Chia seed or cashew milk next. I like cashew the best. It is creamy and similar to milk. Take a vote and pick one to replace the cow's milk in the fridge.
Image result for nut milkNow, that wasn't difficult. And you will enjoy cooking with the nut milk also. If you get really daring and ready to step outside the "box" (pun intended), try making your own! It is very simple. This is a very simple recipe. Give it a try!
  • 1 cup raw organic nuts soaked in water overnight (12 hrs) cover with spring water and add 1/4 tsp of salt. Breaks down the enzymes to improve digestion.
  • 4 cups spring water
  • vanilla extract or vanilla bean (optional) I use a Madagascar Vanilla
  • 1/8 cup of dates, honey or stevia (optional) adds a hint of sweetness
  1. Drain and rinse nuts.
  2. Put half the nuts and water in blender, Nutribullet, Blend-tec, Vitamix or Ninja. The mixture expands as you blend it.
  3. Blend several minutes until creamy and smooth.
  4. Strain mixture by pouring through cheese cloth or kitchen towel into a large bowl.
  5. Put liquid back in blender with the vanilla and your choice of dates, honey or stevia.
  6. Store in a glass jar or container in the refrigerator. Keeps for one week.
  7. Save the nut meat, spread on a cookie sheet, dry it in the oven and then put in the blender to make nut flour!
Alright, you go make some nut milk! I will continue my Moroccan journey. We walked through the Souk (market) last night on the way home from dinner. The stands of fruits, nuts and dates were plentiful. I wish we had these intense markets at home!

We are off to the Atlas mountains this morning. We will be hiking over the river and through the streams to a village, where we will take in the splendor! If we are one degree off our course, we will not make it to our destination.

Stay on course! One Degree of Change at a time!

PS. sorry no pictures, limited wifi and couldn't post with my tablet!

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One Degree of Change #22

Date: April 12, 2015 | Time: 5:25am | Posted By: Dr. Kimberly Besuden

One Degree of Change #22

The babies have hatched! Within 24-36 hours they are ready to jump and swim of into the wild, Lake Harris yonder. In 50-60 days they will be ready to fly. And to think it takes humans more than 18 years (these days 36 years) to leave the nest! So momma duck checks the surroundings for safety. If she spots a hawk or a gator, the mission is aborted. If anyone goes near the nest, she immediately exits and creates a commotion in the water as if she is injured, to distract the potential predators.

This morning, momma duck went into the nest to check on the ducklings. Now she is sitting on top of the box and poking her head into the nest, calling to the babies. Even daddy duck is standing by for extra support. Momma jumps into the water below the nest and begins calling to the hatchlings. The ducks are shy and protective of the babies. If I even opened the sliding glass door, they disappear. So I watched until the last possible moment before leaving for work. But no jumpers. :-(

One Degree of Change #22:
Eat Grass Fed, Organic Butter! Yes, real butter. The real stuff your grandmother enjoyed and didn't have to take a statin to lower her cholesterol. First, let's have a refresher on how butter is made. Cow's milk is separated into milk and cream. Butter is made from churning this cream until the fat globules stick together and separate from a thin liquid called buttermilk. In the US, commercial butter must be at least 80% fat. The rest is generally water, milk solids and salt. Basic butter quality is determined by freshness, fat content (higher fat means a richer product) and salt levels. Salting both flavors and preserves butter, helping it to last up to several months longer than unsalted butter. The longer shelf life of salted butter is both a blessing and a curse. Added salt means your butter in the fridge or on the counter stays fresh longer, but also means the store can sell you older butter, and the butter manufacturer can use older cream to make the butter.

What are the benefits of "real" grass fed, organic butter? Here are your 10 reasons why you should be eating butter and not something that you cannot believe is butter!
  1. One of the richest sources of vitamin K2 which is known to prevent arterial calcification
  2. Loads of natural vitamin A, D, and E that really will boost your immune system
  3. Supports cellular function
  4. Rich in Selenium and Iodine
  5. Ushers calcium out of the blood stream and into the bones
  6. Contains great antimicrobial properties
  7. Stimulates muscle growth, while preventing weight gain
  8. Contains Butyric acid, a short chain fatty acid, that can inhibit tumor growth
  9. Contains short & medium chain fatty acids which are not stored as fat, but used as energy
  10. Loaded with conjugated linoleic acid (CLA) which inhibits cancer cell growth in skin, colon, breasts and lungs
Even the ants know the benefits
of eating real butter!
To make your One Degree of Change, you have 5 steps.
  1. Go into your refrigerator and pull out all that stuff that makes you believe it is butter, margarine and other associated products.
  2. Throw it out (remember to recycle your containers) :-)
  3. Go to your local farmer's market, health food store or grocery and start reading labels. Only ingredients should be organic raw cream and maybe salt.
  4. Look at all local grass fed organic salted butter.
  5. Now pick one! If you don't have a local source, pick the next best thing. We use Organic Valley Salted Butter.

I will have to take another blog to explain the evils of trans fats acids. I have a quick video that gives the dangers of those TFA's. I will post the article on my website: www.drbesuden.com,. If you know better, you have to do better! (Thanks, Maya Angelou)
Remember, Butter is Better!
As for butter vs. margarine, I trust cows more than chemists. Joan Dye Gussow <view entire article>

One Degree of Change #21

Date: April 6, 2015 | Time: 7:56am | Posted By: Dr. Kimberly Besuden

One Degree of Change #21

It is a Bee-utiful morning! We headed for the hives. We have new queens and we split the hives to create more future honey. So this was my job on Sunday morning. We drove out to the orange groves which are almost all white with blooms and the scent is intoxicating. The air is thick with honeybees as I open a hive in the honey bee yard near Weirsdale, Florida. The guard bees bump against my veil, which lets me know they are doing their job. But we're in search of the queen on this crisp spring morning. It's 8:30 am and the honey bees are already flying in pollen to the hives. I'm outfitted in my stunning bee suit and sexy safari hat with veil. I light the smoker filled with pine needles and sawdust pellets. I squeeze the bellows to puff some smoke along the hive landing board. The smoke calms the honey bees so we can work them more easily. I direct more smoke under the cover as we lift it to reveal the colony, humming with activity. We're looking for the queen. I loosen the sticky frames with a metal hive tool and lift them out one by one for inspection. Myriad bees cover the frames, heavy with nectar in six-sided wax cells. "There she is," I rejoice, pointing to a blanket of bees crawling on top of one another.

We purchased queens to create new hives. Once we locate the queen we take a couple of the bee filled frames and add them to a mini hive called a nook. The queen is introduced into that hive via a little plastic cage with an opening filled with a sugar plug. She eats her way out in a couple of days, releasing her pheromones during the process which allows the relocated bees time to accept her as their queen. She makes babies, the other bees make honey to feed her. And me too! Yes, that is sugar, but of the best kind. But, I have a rule that I follow to watch my sugar intake. Here it is:

One Degree of Change #21: Eat Twice As Many Veggies Than Fruit! What??? Our diets are so sugar laden already. As we try to make changes, we eat more fresh fruit, because we think we are doing the right thing. So we have a smoothie in the morning with a banana and blueberries. Snack on an apple before lunch. Eat a fruit salad for lunch. Eat a whole bunch of grapes through out the afternoon. Then after dinner have a large bowl full of prunes as a bed time snack. That sugar adds up and can make the difference between not losing weight, increasing your cholesterol and/or shooting your blood glucose though the roof! Yes, fruit is good for you but not in major quantities.

Here's how the rule works. First, let's look at a list of fruits that are lower in the glycemic index.
Low to medium sugar:

High in sugar:
All dried fruit: dates, raisins, prunes, dried apricots

Next, when you are preparing your meals for the day for every serving of fruit, you must have two servings of vegetables. A serving size would be one cup. I'm not saying that you can't have fruit or that it is not good for you. I'm saying that it has sugar in it. We should only have 10-12 teaspoons of sugar per day in order to limit our added sugar intake to 10%. The average American consumes 22-24 teaspoons of added sugar per day! That is 88 grams of sugar! So if you are eating a ton of fruit in your day, then it will still equal sugar in your total caloric intake. Select the fruits from the list above that are lower in the glycemic index (means less sugar).

If you look back at the One Degree of Change #8, I gave you a veggie per month to try. April is Collard greens. Your mission is to create a unique way to prepare them. Here's a twist on how we make saut'eed spinach, substituting collard greens instead!

Organic Saut'eed Collard Greens
. 2 1/2 pounds organic collard greens
. 2 garlic cloves, I use elephant garlic for a strong garlic taste!
. 1 tablespoon organic, grass-fed butter
. 1 tablespoon extra-virgin olive oil, I use one that is infused with orange!
. 1 teaspoon fresh Meyer lemon juice, or to taste. I pick my lemons fresh off my tree!

1. Remove and discard stems and center ribs of collard greens. Cut leaves into 1-inch pieces. In a kettle of boiling water cook collards 15 minutes and drain in a colander, pressing out excess liquid with back of a wooden spoon.
2. Mince garlic. In a 12-inch heavy skillet heat butter and oil over moderately high heat until foam subsides and stir in garlic, collards, and salt and pepper to taste. Saut'e collard mixture, stirring, until heated through, about 5 minutes.
3. Drizzle collards with lemon juice and toss well.
Empty the Easter baskets. Clean out that pantry or junk food cabinet. Calculate how much sugar you eat in a day and cut that in half. Eat twice as many veggies as fruit, it is just that simple! If you want to eat two heads of broccoli, go right ahead. It will fill your belly and give you an amazing amount of nutrition rich and fiber dense food.
Keep up the great work! And guess what? The baby ducks have hatched. Jump day is near!!!!
Go ahead, make that One Degree of Change today!

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One Degree of Change #20

Date: March 22, 2015 | Time: 10:59am | Posted By: Dr. Kimberly Besuden

One Degree of Change #20

Eagerly awaiting "Jump Day" for the baby wood ducks. Just peeked in the box while momma duck was on a nest break. The eggs are all covered with downy feathers. There at least a dozen eggs. No hatchlings yet, but according to my calculations we are T-minus 7 days!

Once again, nature is so amazing in the fact that the momma duck knows exactly what the babies will need to be fed. She doesn't fly into the local convenience store to pick up some prepackaged, processed food like substance. And I know that this spring time season fills the shelves at the stores with all kinds of sugary treats to fill baskets that "some bunny" is supposed to deliver. But wake up people, no living creature in nature would purposely serve their children something that mimicked a nutritious food. Just cruise down the aisle of your local supermarket or "drug" store and look at all the options of "egg like" candy! I counted ten different types from jelly bean eggs to malted milk eggs. That's enough to send anyone into a diabetic coma. Your pancreas would pass out from the information overload of the thoughts of sugar. Don't get me wrong, it's okay to have a treat every once and a while, but they start marketing this stuff just as the Christmas holiday is ending.

One Degree of Change #20: Get rid of all Processed Products with more than 10 grams of Sugar! Since it is Easter candy time, I thought it would be fun to pick on those 600 million cute, little chicks and bunnies that Americans eat every year. Here's the lowdown on these sugar treats:

  • 32 calories per peep (chick or bunny).
  • Box of five = 160 calories (because who eats just one).
  • Fat free (not really, because sugar is converted into fat for the most part).
  • There are 8 grams of sugar in each peep.
  • That's 2 teaspoons of sugar per peep, the box of five equals 10 teaspoons.
  • No cholesterol, no fiber, no protein, absolutely no nutrition!
  • Contain 13% of you daily carbohydrates.
  • Ingredients for a yellow chick or bunny: Sugar, corn syrup, gelatin, contains less than 0.5% of the following ingredients: yellow #5 (Tartrazine), potassium sorbate (a preservative), natural flavors, carnauba wax (in case you wanted to wax your car).
  • Because of the gelatin, they are not considered vegan.
  • Gluten-free, if the package states that it is, depends on the factory in which they are produced.
With all those yummy ingredients, who can resist? Some body is eating my share of the 600 million peeps! So how many carbohydrates/sugar should you have in a day? Here is how I calculate the number of calories an individual patient should have per day to maintain weight:

Multiply your body weight - in pounds - by 13 if you're sedentary,
16 if you're moderately active and
18 if you exercise regularly.

Example: My bodyweight is 130 lbs. X 16 = 2080 calories. If I wanted to lose weight, I would decrease my number to 13, which would decrease my caloric intake to 1690 calories per day.

Now you need to calculate the number of grams of carbohydrates that you need in a day. Here is the formula that I use:

Total caloric intake X 45-65%, then divide by 4 = grams of carbohydrates.

Example: My total calories for the day are 2080 x .45 = 936 / 4 = 234 grams of carbs per day.

So that means I could have 29.25 peeps for the day! Not! I choose to partake in nutrition rich and fiber dense carbohydrates. Here is your 10 step approach to decreasing your processed sugar intake:

1. Now go through your pantry and cabinets.
2. Look at the boxes, bags, and don't forget the cans and jars of processed food (if it was made in a plant or factory, it is processed) in your possession.
3. Take just one cabinet.
4. Pull everything out and read the labels.
5. If it has more than 10 grams of sugar per serving, make it go bye bye!
6. Donate unopened packages to a food shelter like Lake Cares Pantry in Eustis or find an organization in your area. **See below
7. Empty open containers and put into garbage.
8. Rinse and Recycle the empty containers.
9. Make a shopping list with healthy alternatives.
10. Cross your heart and promise to be good to it!

Can you make some changes in your shopping habits? At least if you are going to have a sweet treat, purchase some fair trade chocolate to fill that basket the bunny brings to your house. Equal Exchange carries Fair Trade chocolates and cocoas, which are delicious treats that support small-scale farmers and their families, made with organic chocolate and sugar from co-ops in Central and South America. They are always organic, always small-farmer grown! It is a win-win! But you still have to watch your sugars!

The great thing about your "One Degree of Change" is that it makes you a healthier person and
the planet a healthier place to live!
Come on, it's only one degree!

**Addendum: After having a discussion on Facebook with one of my patients, I agreed to change #6 in the steps to decreasing sugar in your diet. It was discussed that donating the bad food to the pantry should not be done as those are the folks who can least afford the sickness that comes from those kinds of foods. She suggested throwing it away in the garbage and leaving it for aliens! I suggested using it as a fire starter. She followed up with "Maybe leaving it for the aliens will explain to them why we became extinct??" What more could I say, but "That's awesome"! What do you think we should do?

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One Degree of Change #19

Date: March 15, 2015 | Time: 8:49am | Posted By: Dr. Kimberly Besuden

One Degree of Change #19

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One Degree of Change #18

Date: March 6, 2015 | Time: 7:34am | Posted By: Dr. Kimberly Besuden

One Degree of Change #18

Flying Y Ranch in Marianna, FL
Photo by Lynn Yarborough
Where's the beef? If you are in my age range, mid century modern, then you will remember the Wendy's catchphrase used for advertising. And if not, just click on the phrase and you will have your Wikipedia information. I wrote about aluminum foil last week and the dangers of its use, which lead to my thoughts of grilling! In Florida, we have already had our two days of spring and will be moving in to summer very soon. And steaks on the grill are the perfect start to summer. My choice is always local grass fed beef. There are several reasons listed below confirming my reason for shifting to the grass fed source of beef. I have patients who are cattle ranchers and are shifting their endeavors to production of grass fed beef. So some of the information I will present to you is straight from the cow's mouth, so to speak.

One Degree of Change #18: Eat Local Grass Fed Beef.
I am so grateful to live in Florida. We have weather that allows us to have great food year round. I encourage patients to eat local. I give them the 10 mile radial challenge. That means to eat foods within a 10 mile radius of their home. So now your challenge is to find local grass fed beef! Why? Several reasons:
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One Degree of Change #17

Date: February 24, 2015 | Time: 3:02pm | Posted By: Dr. Kimberly Besuden

One Degree of Change #17

Have you ever walked out your front door and see something that walks like a duck, looks like a duck and quacks like a duck? As we were organizing our morning to leave town for a getaway weekend, we found an injured female wood duck. I captured her and my wife wrapped her in a towel. Our new mission that morning was to find a place to take her. I spent an hour on the computer following links for wildlife emergencies. And when I finally found phone numbers, another hour was spent to make contact with someone. We found the Eastside Veterinary Clinic in Clermont. We took her there and they told us that they would care for her injuries and then send her to a local wildlife rehab facility. They also took our information because it is important to rehome the ducks where they were found. We made a healthy donation to "Friends of Nature" a fund that supports these local efforts!

One Degree of Change #17:
Stop Using Aluminum Foil! After wrapping the duck in a warm towel, it reminded me of this one degree of change I had on my list. Why? Is this dangerous? There is a great deal of information about this. We have broiled our veggies on a foil covered cookie sheet for the past few years at a high heat. So after a couple hours of reading here is what I found to be true and why we will discontinue its use in our home. Cooking with aluminum foil has been shown to create numerous tiny cracks and flakes in the surface of the aluminum foil as demonstrated with electron microscopy. Moreover chemical leaching of aluminum into food occurs with greater ease when food contains acidic properties such as lemon juice or spices. This increases your exposure. What's wrong with increased exposure? Aluminum interferes with the digestion of calcium, phosphorus, and fluoride, and can even result in osteoporosis. It damages the liver, and impairs the kidneys. It is linked to neurodegenerative diseases like Alzheimer's and Parkinson's.
It leads to colic, sleep disturbance, anemia, and speech problems. Here's a video on how aluminum foil is made. After watching the way that it is cooled with liquid and oil, makes you wonder how much of that gets in your system too. Oh, and btw, the oil that is used is mineral oil, from petroleum. Yum!

Okay, now what am I supposed to use? Try parchment paper, glass baking dishes, and cast iron pans. Watch out for stainless steel because the layers of steel are bonded with aluminum. It is okay to use aluminum foil to cover dishes for storage in the refrigerator, just not to cook with in the oven, grill or in the campfire. This also toys with the idea that it is not good for the landfill either. If it leaches into the foods we eat, then we know it will leach into our soils. The average person will consume/eat over 3 pounds of aluminum (this includes aluminum in other products as well as foil) in her lifetime. That is the equivalent of 229 square feet of aluminum foil!

Are you up for the challenge?
Not only will you be saving the planet, but saving yourself!
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One Degree of Change #16

Date: February 13, 2015 | Time: 1:25am | Posted By: Dr. Kimberly Besuden

One Degree of Change #16

Yesterday was 2-12-2015. "212" has a special meaning to me. Years ago I found a short video that demonstrated that water was very hot at 211 degrees. At 212 degrees water boils and creates steam which can power a locomotive. Yes, it is talking about one degree of change! I have used this video throughout the years as a motivational kick in the pants. I use "212" as a greeting to some of my like minded friends! I smile when I glance at the time and it is exactly "2:12". As a matter of fact as I am typing this blog the clock on my computer is turning over to "2:12"! It has reconfirmed my commitment to continue motivating you to make your one degree of change. I am so proud of my patients and friends, who have shared their commitment to making a one degree of change in their health and for their planet. Even my own family is on board. My dad and mom have implemented a program for recycling bulbs and batteries at their workplace (Catalina Beach Club), engaging not only employees but also the guests.

One Degree of Change #16: Repurpose furniture or donate it to Habitat for Humanity. Repurpose is another word for recycling. In our household we are always freshening up the d'ecor. My taste is more of an island paradise inspiration. My wife is more of a mid century modern or a contemporary style. So, over the past few years we have had a shift toward the mid century modern since we have joined our households. My furniture was still in great shape. We repurposed that furniture to our Eustis and Winter Park offices. It gives our offices a homey, comfortable energy.
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One Degree of Change #15

Date: February 8, 2015 | Time: 6:19am | Posted By: Dr. Kimberly Besuden

One Degree of Change #15

For the past year I have had my eye on this spectacular art piece. It is a moving sculpture. Well to be more precise, it is a kinetic sculpture. I returned home, late in the evening, from a weekend of continuing education and was told I had a surprise. I was a bit disappointed because no "surprise" presented itself. But the next morning as dawn approached, I found my "surprise"! I was like a kid on Christmas morning. Of course, I run out to the pool deck to take in this artistic flare of recycled washing machine parts. That's right, this structure was created by Mexican artisans utilizing materials from old washing machines! The wind generates its movement, but a slight push on each of the moving pieces sends it into a metronome effect of motion. It is mesmerizing and calming to the soul. Each morning I sit outside with a cup of hot tea and just take in all that this sculpture means to me. From the ingenious craftsmanship of the artist to the loving thought from which the gift was given. The emotion from these thoughts is meditative.

One Degree of Change #15: Recycle Everything Possible! In Lake county where I live, we have a great recycle program. We get large wheeled bins that can be used to recycle cardboard, plastic, glass and aluminum. Of course, we have two bins that we pack full each week. We bring recyclables home from both the Eustis and Winter Park offices too. There are two things that also need to be recycled, batteries and CFL bulbs. Most people throw them out with their regular trash. Here are some options:

Batteries- Home Depot has joined forces with a program called "Call2recycle". You can recycle old batteries, batteries from power tools and rechargeable batteries. Many other stores have similar programs. Stores such as Sears, Office Depot and Best Buy to name a few. Keep your used batteries in a bag until it is full, then take them to a location near by to deposit them. Remember batteries contain heavy metals such as mercury, lead, cadmium, and nickel. If batteries are improperly disposed they will contaminate the environment. When incinerated, certain metals might be released into the air or can concentrate in the ash produced by the combustion process. Be part of the solution, not the problem!

Light bulbs- We have used the cheaper CFL (compact fluorescent light bulb) as an efficiency champ till we get over the sticker shock of the LED bulbs! Once again, check with your local retailers for recycle possibilities. Home Depot also offers a bulb recycle program. Store you bulbs in a five gallon PVC bucket with a lid or a cardboard box lined with plastic. Remember CFL bulbs contain mercury.

So here is your call to action. Go to this link: http://search.earth911.com/ and search your zip code to see where to recycle items that can't and shouldn't be thrown into your household garbage. Make two containers: one for batteries and one for CFL bulbs and start collecting!

As the pendulums swing on my most thoughtful gift, my heart beats and gets filled with love from this very, special gift.
"Be" the One Degree of Change that you want to see!

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One Degree of Change #14

Date: January 31, 2015 | Time: 6:37am | Posted By: Dr. Kimberly Besuden

One Degree of Change #14

My patients are finishing their last week of the Standard Process Purification Program. I'm amazed at the transformation in just a few weeks. It brings such joy to my heart to hear them talk amongst themselves before we start class, sharing recipes, ideas and "Ah ha" moments. Watching the light bulb begin to illuminate a new pathway of wellness is one of the most satisfying elements of my practice. Not only for the participants to make the one degree of change in the way that they feed their bodies, but the way they are also feeding their soul. It is not just about detoxing the liver or losing weight, but watching them take control of how they nourish their body and feed their soul. I always feel a bit of spiritual energy increase each week amongst my "students". Most likely because they are empowered and have education as their tool to a better way of making nutritious decisions when feeding themselves and their families. It makes me so proud and honored at the same time!

In the same way that I attempt to inspire them to make choices of nutrition rich and fiber dense foods, I also give them ways to give back to this amazing planet where we live. This picture is an example of how my household gives back to the earth by composting. This is an azalea bush. Nothing signals springtime in Central Florida like the azaleas. Remember I said "spring time", this is winter, I took this picture on January 30th. Okay, winter in Florida is slightly oxymoronic, but nonetheless, this bush is blooming two months early. Why? It is getting all the organic fertilizer leaching from the compost bin. And if you take a close look, everything around the container is a lush green and the trees in the background are leafless.

One Degree of Change #14: Buy a reusable collection jar for your kitchen compost! To compliment last week's blog on composting, I figure it was only appropriate to demonstrate the best way to collect and transport your future fertilizer to your new compost bin. Once again, I try to make it easy by giving you the top three choices. These containers are the perfect solution for efficient recycling of kitchen food scraps. Use a compost pail to hold vegetable trimmings, tea bags and leaves, coffee grounds, herbs, eggshells or spent flowers until transferred to an outdoor compost bin. Remember to not include any meat or meat by-products, fish, fats or dairy products. These items do not contribute to optimum compost and can attract animal pests to your yard.

Bamboo Compost Pail- This Bamboo Compost Pail has a 3.25 quart/3 liter plastic liner that has a carrying handle for easy transport to the compost bin. The pail contains two charcoal filter in the vented lid to ensure an odor-free environment for several days without having to empty the contents. Replace both filters every 2-6 months or sooner if odors are not being contained. To replace the filters: Turn the lid upside down, remove the square filter and then the round one. Replace each filter with a new one. It has to be hand washed.
Ceramic Countertop Compost Pail- Who knew compost could look so pretty! These simple containers will remind you to compost the little things, such as coffee grounds and orange rinds, and give your kitchen counter an artful touch. Each compost crock includes 10 1.5-gallon BioBags for easy compost disposal. BioBags are 100% biodegradable and 100% compostable. Additional sets of 50 1.5-gallon BioBag refills available.

Stainless Steel Odor-Free Countertop Compost Container- Again my effort to recycle and be more earth friendly has led me to composting. We eat so many fresh fruits and veggies that it is such a shame to throw it out to the weekly garbage pickup. We found this for our kitchen. As we cut, peel or chop veggies and fruits, all the leftovers go into the pail. Any past due veggies or fruits we didn't get to eat get tossed in (makes you not feel so bad for wasting food). We also buy tea bags that can compost. Coffee grounds and egg shells can go in too! This pail has a two carbon filters so it reduces any rotten food smell. We empty our container about every other day. It is also dishwasher safe.

All of the above choices are in the price range of $50. Of course, you can use any type of container to collect your kitchen scraps, I just like pretty! There is also an option, which I am considering, that is a beneath the counter container. It is built into the countertop and is flush with the surface. It is very sleek and stylish. It is also stainless steel, so it fits in with today's modern design kitchen.

Are you ready to begin? Do you have your composting warrior gear in place? Remember to make any One Degree of Change, it begins with a decision and then an action. I have done the research for you, now it is time for you to do your part. Ready? Begin!

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