All posts by guidedoctor.com

Lili Dogarel GuideDoctor

I am dr. Lili Dogarel – mother of 3 gorgeous beings (disguised into kids) and wife to Mr. Perfect (I confess, I hit the jackpot…after hitting rock bottom, and learning priceless lessons).

I am a passionate speaker, trainer, coach, dedicated to preventive and integrative medicine.

My approach to health is tridimensional,  evidence-based, practical science applied holistically to food-body and mind.

To support all this 3 dimensions:

I founded The Evergreen Health and Fitness Club – for people that enjoy breathing and getting body and mind fit, surrounded by nature. We meet twice/week, outdoor, and besides high intensity interval training, we practice yoga-breathing, stretching and gratitude.

Evergreen yoga collage 2019 july Auroville România

 

I founded Sourdough Society – that now has more than 350 members, throughout the world – people passionate about good nutrition, the healing properties of food and fermentation, starting with the sourdough culture. We meet once a month for courses, we thrive together in an inspiring community on facebook and once in a while we meet to celebrate sourdough and good food during our potlucks.

Sourdough Society 20, with logo on top         IMG_7103

 

I deliver Restorative Health Presentations and Programs designed to empower, energize and transform, so you can enjoy fully every moment of a well-long-lived life.

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My programs are systematic and effective, providing essential education, coaching, continuous support, and focus on 5 pillars: 

1. Essential nutrition for one (coaching) or all (workshops) –  to implement whole food diets, learn what is the best food for you to recover health and ensure your pick performance and true wellness. activate healing mechanisms, reinforce lifestyle habits and behaviors to support your health life long

2. Health Psychology (counseling and coaching) – identify all possible sources for your health issues – learn to use tools and resources to empower yourself to become more healthy

3. Move to enjoy (guidance and training) – connect with your body in an enjoyable way, activate the synergy mind-body

4. Continuous health education –  on multiple health dimensions 

5. Membership and support in a community of likeminded people 

 

The Guaranteed Outcome 

Sustainable weight loss (if you need it), feeling energized and into your best shape

Blood markers optimization

Life changing membership to a community of like minded people, who take charge of their health in an enjoyable way

True preventive medicine – through continuous education with life long impact

 

As Your Health Guide 

It is my passion and honor to show you the path towards true wellness, body and mind.

It is important to me that you go at your own pace, on a path that you enjoy.

Together we will set goals and develop a care plan that is best for your needs today and well into the future. You’ll be empowered with the knowledge and resources to support your long-term success in achieving your healthiest best.

 

Your Health is in Your Hands.

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Power up your health now.

To learn more write to me at lili.dogarel@guidedoctor.com

 

 

A Discussion on “THE BEST DIET” In The Evergreen Health Group

13908812_1815874491975942_8850764222566328430_oTo complement our fitness session in the garden today, I started a discussion with the Evergreen Health Members about what is and what makes a diet “the best”.

My question was:

“What do you think is THE BEST DIET? And why?” 

(Before you read further please take a moment to think what would your answer be?)

We kept it short and I was impressed and moved by the answers I got from everyone.

Here is what my friends in the group believe is healthy and “The Best Diet”:

…… Continue reading A Discussion on “THE BEST DIET” In The Evergreen Health Group

Food Quality – Eating Out – On Meat

Eating Out – Meat: Fresh, Frozen, Thawed, Cooked

and what to keep in mind when you choose your meat

Some time ago I volunteered to help for an event organized here and I had my meal outside, in a food-court-like canteen. I tried to pick up the food staying true to my main principles:

  • high in nutrients (especially the essential ones – eggs and organ meat most nutritious)
  • good carbohydrates (green, leafy vegetables and some roots vegetables)
  • avoid oily, sweet, salty, spicy  gravies

This was my plate with the choice food from what was available there, carefully selected and negotiated with the food vendor: “please give me this and that and I pay accordingly”.

Plate of balanced food in local school canteenA meal in a local canteen – mix of steamed veggies, boiled egg and chicken stew. Kopi without sugar.

Even so, the experience was far from good and I promised myself to think and plan better next time I have to eat out in an unknown place.

The problem was the poor quality of the meat reflected in its lack-of-taste, or a rather unpleasant taste, felt in spite of retaining some of the sweet, pungent taste of the gravy in which it was cooked.

Unfortunately even in fancier eating places than this little canteen I was served meat of similar, poor quality, its “lack-of-taste” hidden in tasty gravies or sauces. When these places regularly replace our home kitchen, diseases starts to replace our health.

It becomes important to know more about meat/meal quality and how to make better choices and I would like to share with you few facts and tips on that.

When possible it is always better to choose fresh meat over frozen meat. Thawed meat should be the last choice. 

It is important for you to keep in mind 2 details about thawed meat:

1. The longer the meat stays frozenthe more vitamins are lost. As a consequence the meat is not metabolized properly in the body and generates more toxic-inflammatory substances.(One example – low blood level of B6,B12, folic acid leads to high blood level of Homocysteine, correlated with occurrence of degenerative diseases)

Please take note that the vegetarians and vegans can have this problem, too: the vitamin loss in the refined, highly processed and not properly cooked grains and legumes leads also to improper digestion and accumulation of toxic, inflammatory metabolites in the body. (One example –  Thiamin deficiency and BeryBery disease) 

2. The more time from thawing to cooking – the more putrefaction, toxic substances are generated (indols, scatols) – a heavy burden for liver to detoxify.

Thawed meat decomposes several time faster than fresh meat, and it needs to be cooked IMMEDIATELY after thawing.

Cooking, Heating and Reheating Reduces Meat Quality 

Another point to keep in mind when we eat meat is that Complex B Vitamins (thiamin, riboflavin, niacin, Vitamin B6, folic acid, Vitamin B12, etc) are being destroyed every time we reheat the cooked food or if we prolong the heating process.

Here are some data on how different nutrients react during food processing, the “optimistic “scenario, when everything goes well and frozen time is minimum, but otherwise the losses can be more than is recorded here:

Nutrient losses with cookinghttp://nutritiondata.self.com/topics/processing

When is Meat Detrimental to Health?

Meat is more nutritious than many other types of food, but there are conditions when meat looses its nutritive value and becomes detrimental to our health:

  • meat that was frozen for a long time (for months or even worse – close to expiry date, a year or maybe more)
  • meat unattended properly when is thawed (not cooked IMMEDIATELY)
  • fresh meat not stored properly
  • cooked meat not stored properly or stored for long
  • meat that is reheated or kept warm for a long time after cooking

At least some of these problems are very common for the meat that you eat in the food courts, fast food places or even some restaurants. The meat can be nutritionally void, “dead”, and to some extent may be even toxic.

Many children and adults may suffer because they eat poor quality food lacking essential vitamins and other essential nutrients. They may feel lethargic, experience energy drops throughout the day, they don’t look their best and can get sick often or even have allergic reactions and in time serious health problems.

Though the appearance and the balance of the ingredients on your choice food plate might be good –  when you eat outside you have little control over the quality of your food, and that matters a lot to your health in the long run.

How to Choose Best Quality Meat/Meal?

  1. BECOME AWARE: choose carefully your food and pay attention to what your taste buds are trying to tell you. Assess the taste of the meat in the absence of the gravies and sauces. You will notice the difference in taste for different meats in different shops.
  2. Be mindful to the food’s quality more than the food’s price, when you find something good stick to it.
  3. Talk to your vendors, ask them politely about ingredient choices, fresh or thawed, most fresh meat dish of the day, cooking procedures. When you find something good, share the info with your friends so the good businesses and our health will both thrive
  4. If you consider you have no healthy food choices when eating out, plan better and home-pack your food
  5. If you buy frozen meat and thaw it yourself, cook it IMMEDIATELY, be mindful of what you learned here or even better, reconsider your choices. You never know for how long was that meat frozen or if it was handled properly
  6. If your kids eat in the school canteen make sure they know what they eat. Go with them and help them identify best food choices. Sooner or later they will pay attention and they, too, will appreciate the value and taste of really good food. In time they will get stronger and stronger. Getting GENTLE support from you can only help. Come forward with better choices that they also enjoy
  7. Be aware there is a war between convenience-complacency, pushy commercials adds and social pressure on one side and your motivation and will to sustain true-health and well-being on the other
  8. Strengthen your will. Recall often how good you feel when you prepare and how bad you feel when you don’t
  9. Plan, prepare, prevail

IMG_5093Little lunch box – asparagus, broccoli, spinach, coriander, onion, garlic, kalamata olives, grass-fed beef.

I witnessed how the health of many patients improved tremendously only by changing this one habit – replacing the food they eat outside with good quality food brought from home most of the time. The changes I noticed most frequently were consistent, persistent weight loss, no more fever episodes and no more recurrent infections.

I hope that sharing this with you will be of help to you, too.

sushi ketogenicAt “Sushi Express” – Salmon Sashimi, White Fish, Monk Fish Liver, Broccoli, Spinach, Ginger, Wasabi, White Radish, Cabbage, Onion, Soy Sauce, Sesame Sauce and Seeds and Green Tea – a meal almost at the same price as one in the food court.

When you find something really good, you need not vary that much, unless you find something better. 🙂

 

Essential Recipes – Salmon Head and Fennel 

This is one dish to live for: yummy, nutritious, perfectly balanced and a fountain of good essential fat – both the omegas.

It is said that when life was good and the food was plenty The Vikings used to eat only the fish head, the best part of fish, and throw the rest.

If you are a non vegetarian this is one of “the must have dishes”. 

Ingredients:

  • One salmon head cut halves. (You can buy at the wet market. Make sure it is salmon; the trout looks like the salmon but the scales are smaller and the taste is of course, different).
  • One fennel – the bulb and the stems 
  • 5 limes 
  • 10 cherry tomatoes
  • Butter (grass-fed), sea salt and cherry tomatoes 

  

Cooking
(20 min):

Marinate the fish with salt and herbs for at least 30 min before baking.

Preheat the oven (highest temperature, 225C) Grease the tray with butter and place the salmon pieces in the tray, with the skin on top. Bake for 10 min at 225C.

After 10 min add the sliced fennel (1-2 cm thick slices) and bake for another 10 min 

Take it out – check if it is cooked – add plenty of sliced butter on top of the fennel, sprinkle dry herbs and throw in a handful of cherry tomatoes and limes for a great visual effect and taste.

Serve hot and eat the skin. (Eat the eyes, too if you can – the best form of vitamin A in a huge amount. My husband loves them. 😉 It is better to eat than throw, bless the fish.)

It goes very well with:

-a mix of brown and white rice (1-2 tablespoon/portion it is  enough) and 

-Lebanese dressing (paste of garlic, lime juice, certified EVOO and sea salt) 

If you follow a ketogenic diet, forget about the rice, just have a second helping.

Enjoy!

    

  Happy Vegan Journal

This is a vegan lent sample – all the food I ate for 7 consecutive days.

It tastes better than it looks. And it feels great.

The less you eat, the more you appreciate the food…the more you appreciate everything.

Body changes? Few. My skin looks better. My body feels lighter, I lost about 1 kg. My intestinal transit is excellent, no matter if I am stressed or not.

I did not experience any brain fog, extreme hunger or energy drops during the day. So far, so good: this can be very enjoyable 42 days. Even one vegan day makes a difference. It is a change, an experience, and it can be a good one.

Though this is a very down to Earth, simple, easy, and made-to-nourish-not-to-impress menu and exactly what I ate 7 consecutive days (that means a lot of leftovers, I avoid throwing food), I hope you will get some inspiration from it and will help you in your own discovery journey.

Continue reading   Happy Vegan Journal

A Word on Veganism 

(Veganism – No Meat and Fish, No Animal Products of any kind like Eggs and Dairy)

WHY do I eat vegan on certain days?

1. I want to eat vegan sometimes, why not?

2. I respect and try to honor in this way my culture’s tradition. Veganism is one traditional way of becoming more self-aware in many world cultures. Anybody can use that, me, too.

Beyond the spiritual effects of this diet, people who practice INTERMITTENT veganism testify that it is also a healthy habit. Those who followed the suggested 6 weeks of proper veganism, the magic 42 days of reset and purification, felt their health status improving. Moreover, the intermittent veganism in this particular form was tested for thousands of years in the culture I grew up in, it passed the test of time, it is perfectly safe. That puts down my doctor’s arguments and fear for nutrients imbalance.

On a personal note I also witnessed this practice in my family throughout the years. It is working. Those who practiced intermittent veganism in my family lived longer and enjoyed a better life quality, against the odds.

3. Some of the medical research I came across revealed that it may have health benefits. “Can lifestyle changes reverse coronary heart disease? The Lifestyle Heart Trial”.

4. I get to eat yummy things that I wouldn’t eat otherwise and makes me appreciate better the food, the days, all things in my life. It is the perfect way to learn and practice gratitude and is one of the paths to self-awareness.

Then WHY NOT eat Intermittently Vegan? Continue reading A Word on Veganism 

Essential Food – Essential Recipe 

Pork – Organ Meat

(If you don’t eat PORK, I will soon share this recipe’s equivalent made with FISH )

 

In Romanian culture it has the fame to be the best food choice from all pork dishes, most nutritious and precious – TOBA.

I deeply disliked it when I was a child. I used to hate the fatty meat and removed all fat from my plate with surgical precision.  But with this particular dish it was difficult because the fat was mixed all over and hard to separate. It was one of my food big challenges because, luckily for me, I liked the non-fatty pieces and tried to eat it.

I had to learn in the medical school that fat is essential, and which fat is the best, to consciously come to better terms with fat and make the effort to eat it.

Now we are good, old friends.

Continue reading Essential Food – Essential Recipe 

Highlights and Tips on Exercise Benefits Beyond Weight Loss

 

No matter what you think of it at times, your body is a blessing. This blessing is very powerful and needs to be acknowledged and used well, because it is something that can uplift you or bring you down. Therefore, day by day, make your body related choices (nourishing, resting, maintaining,  walking in your shoes) with responsibility and care.

All that it takes is:

  • Decisiveness
  • Consistency
  • Strength

You have them all, make use of them.
Here are some incentives and tips when it comes to exercising, to help you make the first step or keep you going. Continue reading Highlights and Tips on Exercise Benefits Beyond Weight Loss

One Inspiring Meal Set…In The Air

I just came back from Japan and I traveled with one of the most reputable airlines in the world due to their high standard for client service and for safety reasons as well.

At the first glance the meal sets offered on the airplanes look great, but they are designed and cooked to appeal to everyone and unfortunately that implies a lot of refined carbohydrates, few kinds of sweet desserts and sugary drinks. The overcooked vegetables taste like nothing or close to sugar candies thanks to the sweet sauces they float in.

Certainly the food served on the airplanes is not my choice food. Nowadays I carry my own food when I air travel. That is because I pay attention how the food I eat makes me feel and the food I bring from home makes me feel better.

But there are occasions when I do enjoy the food offered by the airline companies and this time was one of these occasions. Continue reading One Inspiring Meal Set…In The Air

How to Digest Fat Better

We want Yummy Food – Our body wants Enough Nutrients

Is it possible to have both things at once?

Have you ever wondered how the nutrients in food get to your precious cells? How hard or easy do you make it for your body to extract them? Hundreds of the calories you eat every day are used in this process. Now that might sound good to you, but the fact is that you might also wear out your organs, by doing too much unnecessary work, and that is not good at all.

Wouldn’t you want to eat in such way that after your meal, instead of feeling drowsy and like you need another break, you feel fresh and energized? Continue reading How to Digest Fat Better