Green Smoothie Recipe

2 or 3 handfuls of kale

3 celery stems

1 cucumber

Ginger Root - the size of half of a pager (kids, ask your parents).

Half a cup of frozen blueberries

Half a cup of unsweetened coconut milk (very important to find “unsweetened” to avoid insulin spikes). Add more if needed to blend thoroughly.

More options:

Having a powerful blender like a Vitamix will make this endeavor a lot easier and faster.

Replace kale with Spinach, bok choy, baby kale, or a mix. I tend to buy whatever is the freshest looking item at the grocery store. I’ve witnessed firsthand the consequences of eating tainted greens.

Replace blueberries with a frozen acai blend packet or other frozen fruit of your choice. I prefer berries because I love the taste, the antioxidants, and lower levels of sugar.

Add 3 or 4 cloves of garlic. It will make the smoothie taste awful, but the extra jolt of energy you feel after ingesting it is worth it.

Add 1 tablespoon of Coconut Oil (full of beneficial medium chain triglycerides).

Add some ice cubes if you’d like the smoothie freezing cold.

Replace coconut oil with water.

Final option if you’re in a hurry: Purchase the powdered greens drink (called “Greens First”) carried at my office. Grocery shopping, cleaning vegetables, scraping ginger root, blending it all up, and cleaning the blender take a fair amount of time that can be hard to come by.

Final Thoughts:

This recipe will not taste as good as a can of Pepsi or a chocolate milkshake, but the nutritional benefits make this green drink worth gulping down. Fair warning: You will experience a delightful energy boost similar to a cup of coffee, but without any of the jitters. Your body will thank you for it.

Walking: How to Improve Your Health

What exercise doesn’t require a gym membership, an initiation fee, an age requirement, a doctor’s approval, or special clothing? What exercise boils down to the ability to put one foot in front of the other? You guessed it; walking. I was shocked and proud of a patient of mine who showed me his pedometer watch today. It was only 6:00pm and he had already walked 13759 steps (6.89 miles).

 

There are countless proven health benefits associated with walking regularly. Those who make walking a part of their normal routine prevent cardiovascular disease, uphold weight lost after dieting, and lower blood pressure. Not to mention it promotes the opportunity to breathe some fresh air while burning calories. It’s safe for just about any age and any fitness level. It’s especially recommended for those who find running too extreme or painful. If combined with a low calorie diet, walking can stimulate weight loss depending on the intensity.

Eat Brussels Sprouts Even If You Despise Them

I know it’s not the most loved vegetable in the world, but brussels sprouts have health benefits that make them well worth adding to your diet. Cruciferous vegetables like cabbage, broccoli, cauliflower, and brussels sprouts are very nutrient dense. Brussels sprouts have a good amount of antioxidants, folic acid, protein, iron, potassium, vitamin C, and fiber. My recipe below has great anti-inflammatory and immune boosting properties.

First cut the stocks off of the ends of the brussels sprouts. You can also chop the brussels sprouts in half if you would like to cook them quickly on a pan. Put the brussels sprouts in a large gallon ziplock bag and add garlic, onions, fresh thyme, and olive oil. Then zip the bag tightly and shake until everything is evenly covered. Let the bag sit for 10 or 15 minutes, so the brussels sprouts to absorb the herbs. Cook them in the oven for about 30 minutes at 400 degrees. I suggest turning them over at the halfway point to cook them evenly. Using a layer of parchment paper will save a lot of time later when you're cleaning the baking sheet.

This recipe can be improved with a combination of cayenne, turmeric, ginger, mustard seed, basil, and of course salt. If you’ve had brussels sprouts in the past that you thought tasted disgusting, I highly recommend trying this recipe. You may change your opinion about this vegetable. 

Another tip: It’s a lot faster and easier to make this recipe if you have someone to be your “sous-chef.” You could probably even get your kids involved pulling apart the garlic cloves and pulling fresh thyme off of the stems.

Creatine + Coffee: A Great Way to Stay Energized Throughout the Day

I keep my office open late into the evening because it’s the best way I can help patients who work 9 to 5 jobs. Sometimes I need an energy boost following my midday workout that will keep me going strong on those long work days. My favorite energy drink isn’t something like Redbull or 5 Hour Energy. Those drinks have an ingredient list of chemicals a mile long and they taste like battery acid. My preferred choice is coffee and creatine.

Creatine is a muscle building supplement that boosts the natural creatine stores in the body. Many weightlifters take it because it improves and helps recover from high-intensity exercise. Clinical research proves these results as well as showing evidence for improved brain function. People who regularly eat a lot of fish and meat may already have enough creatine in their cells. Supplementation can have extraordinarily noticeable results for vegetarians and those who aren’t big meat eaters. As always, look for quality name brands. Buying creatine in giant 4 pound drums from places like Costco is a bad idea because those knockoff brands are often have useless additives.

Adding some cinnamon to my recipe stabilizes blood sugar and of course makes the drink even tastier. Coconut oil gives provides the body some healthy fats and makes the drink more filling. It's important to also drink enough water throughout the day because creatine and coffee can cause some dehydration. Caffeine tries to flush the water out of the body while creatine tries to retain it. This interaction can leave you feeling dehydrated if you’re not drinking water.

There are several additional health benefits to drinking coffee. To learn more please check out my youtube video on the topic

https://www.youtube.com/watch?v=glvL6eESBVo

Low Carb High Protein Breakfasts

We’ve all probably heard how “breakfast is the most important meal of the day.” Breakfast is certainly important, but specifically a high protein breakfast is very significant. A healthy high protein meal is the best way to start your day because it increases a chemical in the brain that affects food reward. It influences the neurotransmitters that control hunger, brain function, and overall energy levels. Just consuming twenty to thirty-five grams of protein in the morning is the key to feeling satiated and stop cravings for junk food throughout the day. Protein causes a very gradual and sustained rise in blood sugar, unlike a high spike like you would get from a processed high carbohydrate Westernized breakfast foods like Pop Tarts, waffles, and sugary cereals. This gradual rise is what you want to have each day because it will produce a consistent nutrient supply to your brain and muscles.

A healthy high protein breakfast can be made at home quickly and effortlessly. Eggs, turkey bacon, mozzarella cheese, chicken breast, and guacamole are some of my preferred choices. I tend to hard-boil eggs while cooking chicken breasts after work to save time in the morning. Don’t be afraid of having some fat with your protein. Fat will keep you full and not be responsible for making you fat like the processed grains in breakfast breads muffins. If you don’t want to eat an animal protein, you can have a whey protein shake with peanut butter. There are multiple flavors and you can add various nuts, almond butter, or sunflower butter to improve the consistency. As always, check out all of our low-carb, high protein, and healthy fat options. So here you have it, another reason not to skip breakfast. 

Election 2016: Reduce Stress and Anxiety with Nutrition

Why is it when we’re sad or stressed we tend to reach for cookies or a pint of ice-cream instead of tofu or a bowl of kale? Consuming sugar and fat feel like they provide emotional support because high sugar, high carb foods release a blast of serotonin in your body. Serotonin is the “feel good” neurotransmitter. This triggers a response in the brain similar to taking an opiate. Even though this might temporarily improve your mood in the short term, the long term consequences include weight gain, energy crashes, candida overgrowth, and lower serotonin levels.

So the question is “how can I improve my mood without a quick rush of sugar and fat?” The answer is very simple: consume Vitamin B12 and Omega-3 fats. B12 plays an important role in energy production and hormones affecting your mood. The easiest solution is supplementing with a B12 or B-complex vitamin. I often take a sublingual B12 supplement to feel the positive effects quickly. B12 is also readily available in food like grass fed beef, eggs, salmon, and raw dairy. It’s highly recommended for vegans and vegetarians to supplement with B12 as their diets alone will not provide enough.

Omega 3 fats reduce inflammation and improve overall brain function. Study after study prove that it has a positive effect on reducing depression. The easiest way to get more omega 3 fats into your system is taking a fish oil supplement. I recommend carefully reading the label and choosing a brand like Carlson’s or Green’s First for the most positive results. Costco and Walmart budget brands are known to include several fillers and additives with little to no nutritional benefit. I also recommend at least once a week consuming oily wild-caught (not farm raised) fish.

 

 

The 100%, Sure-Fire Way to Boost Your Immune System

For years I’ve been advocating patients to eat coconut oil. I highly recommended the extra virgin unrefined brands with the least amount of processing and the highest amount of health benefits. One of the main benefits is lauric acid, which makes up about forty-four percent of the fatty acid content in coconut oil. This is converted to monolaurin in the body.

Studies show monolaurin can have many health benefits such as promoting a strong immune defense, supporting a healthy balance of gut bacteria, and maintaining healthy levels of yeast. Research also suggests monolaurin supports the immune system to fight many viruses from the influenza (common flu) virus all the way to herpes simplex viruses.

I eat coconut oil just about every day in my smoothies, but to make my immune system nearly impenetrable I supplement with Lauricidin one to three times a day. Lauricidin is pure monolaurin derived naturally from coconut oil.

Lauricidin coconut oil lauric acid immune system

Professor Jon J. Kabara, PhD, the discoverer of monolaurin is the man behind the Lauricidin company. He did the pioneering research back in the 1960’s that indicated the extraordinary properties of monolaurin. I haven’t been compensated in any way by Lauricidin to endorse this product or write this blog. I stand behind Lauricidin because I use it, my staff members use it, my family members use it, and I have seen the results first hand. I carry this product at my clinic so my patients can benefit as well.

It’s important to follow the dosage instructions I specifically specify during consultation. Jarisch-Herxheimer reactions or “die off” symptoms are normal, and possibly even healthy when taking Lauricidin. Uncomfortable die reactions, such as brain fog may occur because Lauricidin destroys harmful microorganisms within the body. When these bad organisms are destroyed, they release endotoxin-like products that may cause you to feel flu-like symptoms. This is typical especially if you have severe bacteria overgrowth. I’ve actually had patients happy to feel the uncomfortable “die off” symptoms because they know the product is working well. Ask me any time when you’re at my office and I will happily let you try a complimentary sample of Lauricidin.

 

 

 

The information in this article is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on in this article is for general information purposes only.

Disclaimer: The patient and any other person responsible for payment has a right to refuse to pay, cancel payment, or be reimbursed for a payment for any other service, examination, or treatment which is performed as a result and within 72 hours of responding to the advertisement for the fee, discounted fee, or reduced fee service, examination or treatment. Not to be combined with any other offers. 

Make Your Dessert at Home

It’s Healthier, Fresher, and More Cost Effective Than Starbucks

This is a recipe that I modified over the years and there are many variations to it depending on how many calories, protein, fiber, etc. I want. If you make these cookies enough, you’ll know how to modify them to your liking as well.

Ingredients:

  • 2 cups old fashioned oats
  • 1 tablespoon vanilla extract
  • 1 teaspoon cinnamon
  • 2 Whole Eggs
  • ½ cup Truvia nonnutritive sweetener
  • ½ teaspoon baking powder
  • ½ teaspoon salt
  • 5 scoops Delicious Dream Protein (French Vanilla)
  • 4 tablespoons organic coconut oil
  • 1 tablespoon water
  • 1 tablespoon ground flaxseed

Directions:

1.       Preheat oven to 350°

2.       Pull out two medium sized bowls

3.       Mix all dry ingredients in one bowl and all wet ingredients in another bowl

4.       Scoop out about 20 to 25 cookies onto a lined baking sheet

5.       Bake 16 to 18 minutes

6.       Chill in fridge for a few hours

7.       Enjoy

Optional Ingredients (not all at once):

  • ½ cup raisins for sweetness
  • ½ cup walnuts or pecans for extra protein and healthy fat
  • ½ cup 80% dark chocolate or carob chips for a different taste
  • ½ cup peanut butter for flavor and protein
  • ½ cup dates for sweetness and flavor

Experiment and have fun. That’s part of improving your lifestyle through better nutrition. By the way, I don’t have caloric information on these cookies, but these ingredients are all healthy, just remember moderation.