Sunday, November 18, 2018

Holiday Recipes

Holiday Recipes

When trying to eat healthy we tend to feel deprived at times.  It's easy to feel that way around the holidays.  The best thing to do is to find healthy versions of the same recipes so you don't feel like you are going without.  Enjoy these healthy versions!

White potatoes -- while nutritious and natural -- can have potentially significant impact on blood sugar levels. Try adding mashed cauliflower to your holiday table instead. To prepare it, break a head of cauliflower into florets and then boiling or steaming until tender. Drain the cooked cauliflower, then mash it up. Toss in tasty additions, such as organic butter from grass-fed cows or olive oil, roasted garlic (optional), ground pepper and sea salt. 

15 oz canned pumpkin puree, or 11⁄2 cup roasted pumpkin puree 3 large eggs
1⁄2 cup full fat coconut milk (the hard, cream part)
1⁄2 cup honey 

1 tablespoon ground cinnamon 1 teaspoon ground nutmeg
1⁄8 teaspoon celtic sea salt
1 Paleo Pie Crust, unbaked 

In a food processor combine pumpkin puree, and eggs. Pulse in coconut milk, honey, cinnamon, nutmeg, and salt. Pour filling into Paleo Pie Crust. Bake at 350° for 45 minutes. Allow to cool then refrigerate for 2 hours to set up 
Paleo Pie Crust 
2 cups blanched almond flour (not almond meal) 1⁄4 teaspoon celtic sea salt
2 tablespoons coconut oil, room temperature
1 large egg 

Place flour and salt in food processor and pulse briefly. Add coconut oil and egg and pulse until mixture forms a ball. Press dough into a 9 1/2-inch glass pie dish 

Cranberries provide ample antioxidant proanthocyanidins -- natural substances that help keep your cells healthy. But while cranberries that appear in one solid, canned piece or in sugar-laden sauces aren’t health supporting, homemade cranberry sauce is Paleo-friendly. Try making cranberry sauce with fresh cranberries, pure orange juice, raw honey and a touch of fresh ginger, orange zest, cinnamon and grade A maple syrup. 

LOW CARB BREAD - Serves 8 
2 cups blanched almond flour (not almond meal) 1⁄4 cup golden flaxmeal
1⁄2 teaspoon baking soda
1⁄2 teaspoon celtic sea salt 

2 tablespoons apple cider vinegar
5 large eggs
Optional 1⁄8 teaspoon of stevia or tablespoon or two of honey 

In a food processor combine almond flour, flaxmeal, baking soda, and salt. Pulse in apple cider vinegar and eggs. Transfer batter to a greased 8" cast iron skillet. Bake at 350° for 20-25 minutes. Serve 

5 large eggs
1⁄3 cup canned pumpkin puree 1⁄3 cup coconut sugar
1⁄4 cup coconut flour
1⁄8 teaspoon celtic sea salt
1⁄2 teaspoon baking soda
1 tablespoon pumpkin pie spice 

1⁄3 cup palm shortening
1⁄3 cup coconut sugar
2 tablespoons coconut flour
2 tablespoons ground cinnamon 

In a food processor, combine eggs, pumpkin, and coconut sugar. Pulse in coconut flour, salt, baking soda, and pumpkin pie spice until well combined. Divide batter between 8 paper lined muffin cups. Rinse out food processor. In a food processor, combine shortening and coconut sugar. Pulse in coconut flour and cinnamon. Sprinkle topping over cupcake batter. Bake at 350° for 20-25 minutes. Cool 1 hour. Serve 

Monday, November 12, 2018

5 Benefits of Collagen Powder

5 Benefits of Collagen Powder

Have you heard about collagen powder?  It seems like the next big hype but this time I actually feel the hype is warranted.  Collagen can now be found in just about everything — from creams and cosmetics, to powders and pills. As the most abundant protein in the body, collagen is found in your muscles, skin, blood, bones, cartilage, and ligaments. You may want to consider squeezing in an extra serving of this vital protein for several reasons, as collagen is a building block that:
  • promotes skin elasticity
  • holds together your bones and muscles
  • protects your organs
  • heals the gut
The good news is that your body produces collagen on a regular basis. But, it does slow down with age. It also slows down with smoking, sun exposure, and an unhealthy diet. If you don't have enough collagen in the body you may start to see wrinkles and sagging skin, or even experience joint pain.
Keep reading to discover five specific benefits you may experience if you take the time to up your collagen consumption.

1. Eases joint pain

As your cartilage weakens and deteriorates with age, you may start to feel stiff, achy joints. It’s possible that upping your collagen intake may help reduce joint pain and alleviate symptoms of arthritis.
In a 2009 study, participants took a collagen supplement for 90 days. Results showed that osteoarthritis symptoms decreased by 40% while the severity of symptoms dropped by an impressive 33%.
In an older study from 1993 with the same collagen supplement, participants with severe rheumatoid arthritis saw a reduced number of swollen and tender joints — 4 out of 60 participants also experienced complete remission. 

2. Reverses skin aging

One of the most well-known benefits of collagen is its ability to promote glowing, vibrant skin. This essential protein provides elasticity to the skin, helping it to appear more youthful and healthy. But as you get older and collagen production declines, fine lines, loose skin, and dryness can occur. 
study published in 2014 randomly chose 46 of 69 women, ages 35-55 years old, to take a collagen hydrolysate supplement. The rest of the group took a placebo. The women who took the collagen showed an improvement in skin elasticity within four weeks.
The same manufacturer also conducted another study in 2014 with the same supplement, which significantly reduced wrinkles after just eight weeks.

3. Helps build muscle and burn fat

Collagen is a major component of muscle tissue, so it should come as no surprise that it can have a big impact when it comes to building muscle mass. Plus, collagen also contains a concentrated amount of glycine, an amino acid involved in the synthesis of creatine which provides muscles with the fuel needed to power through your workout. So what happens when you add collagen to your workout routine?
There’s not much research on collagen and exercise, but a study in 2015 looked at collagen supplements in 53 older males with sarcopenia, a condition where you lose muscle mass due to aging. After 12 weeks, those who took supplements along with resistance training saw an increase in fat loss and muscle strength more than the placebo group.

4. May reduce cellulite

Besides keeping your skin healthy and glowing, collagen may also help improve the appearance of stubborn cellulite. Cellulite is when the layer of fat under the skin pushes up against the connective tissue, creating a dimpled or lumpy appearance on the skin.
Another study was sponsored in 2015 by manufacturers to see what collagen would do for cellulite. They randomly assigned 105 women, ages 24-50, to take collagen for six months. Those who did demonstrated a clear improvement in skin texture.  Yet cellulite is incredibly common — an estimated 80 to 90% of women have it. It’s a natural part of aging and skin formation and not a cause for concern.

5. Improves digestive health

Collagen is in the gut’s connective tissue and can help support and strengthen the protective lining of your digestive tract. This is critically important because alterations in the barrier function of your intestine, also known as leaky gut syndrome, can allow particles to pass into the bloodstream. This may result in inflammation.
In fact, an older study from 2003 looked at 170 individuals with inflammatory bowel disease and found that they were more likely to have lower levels of serum collagen. So the current theory is that by increasing your intake of collagen, you could help build up the tissues that line your gastrointestinal tract and promote better gut health. 
Here are a few easy ways to kick up your collagen intake:

1. Experiment with bone broth

Bone broth is made by simmering bones to help extract the flavor and beneficial nutrients. Not only is it an excellent source of collagen, but it’s also tasty and easy to add to your diet by using it to make soups and stews, whole grains like rice and quinoa, and even to moisten leftovers. You can easily make bone broth at home, or save time by purchasing it in powder form. The brand I love for powdered bone broth and carry in the office for your convenience is Organixx.  

2. Try out powdered gelatin

Gelatin is essentially the cooked form of collagen, and powdered gelatin can be a quick and convenient way to bump up your collagen consumption. It can be mixed into any liquid, including soups, stews, and broths. You can also enjoy it to satisfy your sweet tooth by making homemade Jell-O or natural fruit snacks.

3. Supplement with collagen peptides

Collagen peptides are another easy option to get your fix of this important amino acid. Most brands sell hydrolyzed collagen peptides, which means that the amino acids in collagen have been broken down so that they’re more easily digested and absorbed.
Collagen powder can also be added to smoothies, hot beverages, or baked goods to pump some extra protein into your day. The collagen powder I recommend the most is also from Organixx which we also have in the office.  

There is also ways to get collagen in through your daily diet. If you want to consume collagen naturally, eat a well-balanced, high-protein diet that includes animal products. Collagen is in beef, chicken, fish, and egg whites.

But you don’t want to eat too much protein, either. Your body doesn’t tell the collagen where to go. Instead, it distributes the collagen like it would any other nutrient. So taking collagen supplements works much like exercise — it’s difficult to target a specific need, but increasing your intake could still have benefits.

Tuesday, October 30, 2018

How to have Healthy Hair

How to have Healthy Hair

More people than I would think come to me for help with their hair.  Many women feel like they are losing hair at an extreme rate.  They are worried it won't grow back and that they eventually will go bald.  A lot of women come to me showing me spots on their scalp where their hair is thinning or where they are already completely bald.  There is a lot of natural things one can do for healthier hair to help hair regrow (even men) or prevent hair from falling out.

Number one thing I ask patients when they complain about their hair is what their stress level is. Stress is the number one thing that causes hair to thin.  Stress affects hormones and hormone levels affect hair growth.  Besides stress management here are other things that can help.


Some of the best supplements for one's hair to become thick and healthy include Saw Palmetto, Black Current Seed Oil, Vitamin E, etc.  Yet I never found that one supplement that could do it all so I developed my own, called Hair Rejuvenation.  It includes wild harvested Black Current Seed, Saw Palmetto, Dandelion, Rosemary, Pomegranate, Raspberry Leaf, Liposomal Vitamin C and Vitamin E. With this combination of ingredients I have found great results in hair regrowth and strengthening weak hair.  

Apple Cider Vinegar Rinse

Simply mix 1 part apple cider vinegar with 2 parts warm water. Rinse through your hair after washing at least 2-3 times per week. You can let it sit for 1-2 minutes, and then rinse out your hair completely.

What does apple cider vinegar do for your hair?
This apple cider vinegar rinse closes up your hair follicle to prevent damage by keeping your hair’s pH levels balanced. This gives you smoother, shinier, stronger hair.

Feed Your Hair the Right Nutrition

One of my most important natural hair growth tips is: nutrition.
Hair only grows if you feed it the right nutrients.  
Here’s how to keep your hair healthy by adding some key nutrients to your daily diet:

DIY Abundant Hair Growth Serum

This serum is what I use every day to promote strong hair:
  • 10 drops rosemary essential oil
  • 10 drops cedarwood essential oil
  • 10 drops lavender essential oil
  • 2 drops peppermint essential oil
  • 2 drops cypress essential oil
Add these oils to 4 ounces of grapeseed oil OR aloe vera gel in a glass bottle. (Use the oil if you tend to have dry hair, aloe if it tends to be oily).
Apply a small amount to your fingertips after washing your hair and massage into your scalp daily.
You can also use the oil to do a deep moisture treatment by massaging a generous amount into your scalp and hair (especially the ends). Leave it in for about 30-60 minutes and then wash as usual. Do this especially if you use heat tools on your hair often.

Scalp Massage

One common reason for hair loss is lack of circulation. Due to lack of circulation the hair roots aren't getting enough blood to them. Without enough nutrients the hair prematurely falls out. What I suggest doing is spending a full minute in the morning and another full minute at night massaging your scalp to increase blood flow to the hair roots. You may find that as you massage in small circular motions using your fingertips, tender spots and it is those spots in particular you want to concentrate on for they are tender due to lack of circulation. You will notice as you massage the tender spots they will become less tender. Continue to do every day, twice a day, for at least 2 weeks in order to see a change.

Sunday, October 21, 2018

Natural Flavors are NOT Natural

Natural Flavors are NOT Natural

“Made with natural flavor” is slapped on countless cereal boxes, bottled beverages and even candy wrappers. Jelly Belly jelly beans: made with natural flavors. La Croix sparkling water: made with natural flavors. Even Girl Scout Cookies make the vague claim. But for all its ubiquitousness, what exactly is natural flavor?
Although the term is meant to imply health and nutrition, the inclusion of natural flavor doesn’t in any way mean that a product is actually good for you. Products that boast natural flavor on their packaging can still be chock full of artificial sweeteners, trans fats, and genetically-modified proteins. Natural flavor is another name for a chemical as long as it was originally found in a naturally occurring source.

The U.S. Food and Drug Administration (FDA) defines natural flavor as:
“…The essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.”
If that definition sounds like it covers anything and everything you are not alone. Food manufacturers take full advantage of the generous FDA natural flavor guidelines at every conceivable opportunity when it comes to marketing products.  

Many of the "chemicals" that make up natural flavors fall under a category called “generally recognized as safe,” or GRAS. An estimated 3,000 chemical food additives are in this category, yet this does not mean that these chemicals have been widely studied and approved by the FDA. Food companies do not need to disclose the ingredients of a natural flavor if all of the ingredients, which can be up to 100 in one flavor, fall into the GRAS category. Can you imagine up to 100 chemicals in one flavor? Read food labels and you will see 'natural flavors' (it’s actually the fourth most common ingredient found in all food) is conveniently nestled at the very end of the list so people think it's harmless but you now know 'natural flavors' is another name for 'up to 100 chemicals' so do your best to avoid it.  

Sunday, October 14, 2018

Healing is About Loving Yourself

Healing is About Loving Yourself

We make hundreds of choices a day.  To what time we wake up, to what we wear, to what we eat etc.  Every time you put something in your mouth is a choice.  So choose love.  The loving choice for food would be something nutritious that would give the body the fuel it needed to get through to the next meal.  Respecting the body is love.  Love is not indulging in your second cup of coffee knowing that it will give you heart burn.  

When people know what the healthy choice is and they aren’t making it it’s because there is a lack of self-love.  It takes love to make the ‘right’ choice.  But what is right for you may be wrong for someone else.  You know your choice is right for you when it comes from love.  When you are at peace with your choice and you can stand in your own power about it without any self-judgement.  Right is only a perspective and don’t let anyone change your perspective if you truly know what is right for you.  

We help patients make the right choice for them.  The first step is to identify what the healthy choice is for them by muscle testing their body.  With this biofeedback from the body we know what their body sees as toxins and help the patient avoid them as much as possible while they heal.  A healthy body would not hold onto toxins.  A healthy body can detox and eliminate toxins easily.  The goal is to support your body with the right nutrition so that it can do that.  

We are aware that to even make an appointment and commit to a nutrition program in our office takes a good amount of self-love.  To follow the program in any capacity one has to confront old habits and want to change them and that takes a lot of will power and we applaud our patients for it and support them in many ways to help them on their journey.  But it is their journey.  Our goal is to meet them where they are and help them be able to confront their choices to make better ones as their body heals.  Helping patients create more self-love is our recipe for success in the office.  This allows them to take their health into their own hands and create a healthy lifestyle for life.  This is what we want for each and every one of you.  

Sunday, September 30, 2018

How Toxic is Your Food?

As one of the world’s most common herbicides, glyphosate (the main chemical in “Roundup”) is present in a lot of different foods and is now labeled as a possible carcinogenic since 2015 by the World Health Organization.  I would say it is carcinogenic, for even last month a man was awarded $289 million from Monsanto after Roundup was found liable for causing his non-Hodgkin's lymphoma.  He used Roundup as part of his job as a pest control manager for a California county school system.  There are over 5,000 more similar lawsuits filed against Monsanto in the United States.  Yet there are 800 scientific studies and reviews that support the fact that glyphosate does not cause cancer so I guess the verdict is still out.  Yet I don't think it should be.  There is so much research showing that glyphosate has two primary damaging effects. 1) An endocrine disruptor and toxin that accumulates in the liver and bone marrow, lowering immune system and healthy cell replication. 2) It is a potent anti-biotic that kills or damages gut bacteria.

Last December Ministers of Environment or Agriculture of France, Belgium, Luxembourg, Slovenia, Malta and Greece told the European Commission that a new study on the carcinogenic potential of glyphosate and also a study to identify alternatives to the world’s most used herbicide were needed.  Finding an alternative is needed because the European Parliament has expressed its support for the adoption of necessary measures to phase out the active substance glyphosate in the European Union by 15 December 2022 at the latest. 

I'm grateful Europe is making headway and who knows when the U.S. will get on board. Until the U.S. does we have to do our best as consumers and learn what not to buy while making sure we detox the pesticides and herbicides that we do consume.  There are lots of reasons to not eat the following foods but I listed them so you could see how it is present in just about everything.  


  • Kellog’s Raisin Bran
  • Kellog’s Corn Flakes
  • Kashi Organic Promise
  • Kellog’s Special K
  • Kellog’s Frosted Flakes
  • Original Cheerios
  • Honey Nut Cheerios
  • Wheaties
  • Trix
  • Annie’s Gluten Free Bunny Cookies Cocoa & Vanilla
  • Cheez-It Original
  • Cheez-It Whole Grain
  • Kashi Soft Bake Cookies, Oatmeal, Dark Chocolate
  • Ritz Crackers
  • Triscuit Crackers
  • Oreo Original
  • Oreo Double Stuf Chocolate Sandwich Cookies
  • Oreo Double Stuf Golden Sandwich Cookies
  • Stacy’s Simply Naked Pita Chips (Frito-Lay)
  • Lay’s: Kettle Cooked Original
  • Doritos: Cool Ranch
  • Fritos (Original) (100% Whole Grain)
  • Goldfish crackers original (Pepperidge Farm)
  • Goldfish crackers colors
  • Goldfish crackers Whole Grain
  • Little Debbie Oatmeal Cream Pies
  • Lucy's Oatmeal Cookies Gluten Free
  • 365 Organic Golden Round Crackers
  • Back to Nature Crispy Cheddar Crackers
The Detox Project is a great website of research to help understand more about the probable harm being caused by glyphosate-based herbicides worldwide.

The top 3 things you can do to avoid ingesting glyphosate is:
  1. Avoid the primary GMO foods: all soy, corn, canola and the animals that eat it too including the resulting meats, poultry, dairy and eggs
  2. Avoid all non-organic cereals and grains, which are harvested with glyphosate, including wheat, barley, buckwheat, millet, rice, oats, rye, sorghum, wild rice, popcorn, and teff.
  3. Avoid additives such as corn syrup, maltodextrin, fructose, baking powder, natural flavors, and cornstarch.
  4. Eating non-GMO is not enough.  All your food should be as organic as possible.  
Now that the public is demanding non-GMO, a new generation of toxic foods has arrived in grocery shelves and flying under the radar. Marketed as healthy, these non-GMO products are sprayed with plenty of herbicides and pesticides. Don’t buy them. Let food manufacturers know we want CLEAN FOOD. The Non-GMO Project is busy certifying all kinds of nutritionally empty and toxic products from big food companies. Their stamp of approval may indicate there are no GMO’s, but it’s no indication of healthy food.

The food industry’s rapid response to public interest in non-GMO foods shows that they’re really listening to the marketplace. If you’re seriously interested in clean food, then vote with your money. Let the industry know we want CLEAN FOOD, and we want it NOW. We want non-GMO food that’s raised in a sustainable manner, in harmony with the planet, without harmful chemicals. We want no Glyphosate, Atrazine,  Chlorpyrifos, Metolachlor, or any of the thousands of other harmful chemicals that kill bees, humans, and damage the environment. 

To avoid both GMO’s and Glyphosate, look for the USDA Organic label, when possible. Talk to your local farmers and find out which ones are using sustainable organic practices. They may not be certified organic, but they’ll know a lot about it, and will be able to guide you. Fresh, local unprocessed fruits and vegetables immediately after picking, are the most nutritious foods on the planet. 

Tuesday, September 18, 2018

8 Steps to Better Brain Health

Brain Health

Brain fog, lack of concentration, feeling tired, poor memory and headaches are all signs that your brain isn't getting the right nutritional support it needs.  Supporting the brain is not easy because of the blood-brain barrier that is a sheet of capillaries that carry blood to the brain and spinal cord that blocks the passage of certain substances.  This filtering system is important to keep toxins from reaching the brain and spinal cord but also doesn't allow many nutrients into the brain as well.

So what can we do to help the brain knowing that not all things can pass the blood-brain barrier?  Here is a list of my favorite things.  Everyone is different and may need different things for support so getting muscle tested is the key to figuring out exactly what you need.

1. Protein - A lack of protein in the diet can cause the brain to slow down.  If you are a vegetarian make sure you are eating enough protein and supplementing with vitamin B12.  The brain loves vitamin Bs and B12 can only be found in meat.  Another good supplement is a vegan supplement from Standard Process called RNA.  RNA is the building blocks of protein and this supplement can really help rebuild the brain at the cellular level.

2, Vetiver Essential Oil - The moment you smell something it goes into the brain because the olfactory nerve responsible for smell goes straight into the brain.  So any smell is fast acting and when you put vetiver oil in a diffuser or on your wrists it helps with boost energy levels when you’re exhausted. In addition, it’s used to cool the body during very high temperatures and soothe feelings of anxiety and nervousness.  Recent research credits vetiver oil for treating symptoms of ADHD and ADD maybe due to the relaxing compenant that it gives. It’s also known to increase libido and treat insomnia.

3. Bee pollen - It is a great brain booster, lifting brain fatigue, improving alertness and helping concentration levels over an extended period of time. Rich in the B vitamins; B1, B2 and B3 – these are essential for a healthy nervous system and powerful detoxifiers, especially to the brain. They are often referred to as “anti-stress” or “morale” vitamins - when the nervous system is working optimally anxiety and stress can be greatly lessened.  Bee Pollen can be eaten raw or can be added to your favourite cereals, smoothies, yogurt or hot drink. I see most people test for 1-2 teaspoons a day as a daily dose.

4. Tuna omega-3 oil - The brain, being about 60% fat, is one reason why the body loves having the right fats in the diet.  Fish oil also has an incredible impact on the brain and I have seen it work wonders especially for mild memory loss and depression.  You do have to be careful to get a good brand, for tuna is known for mercury toxicity.  Standard Process and Nordic Naturals are both brands I trust for their fish oil.

5. Min Tran - It is a vegetarian product from Standard Process that contains iodine and other minerals to support emotional balance when you are stressed and the nervous system is too much in 'fight or flight' mode.  In this way it supports a healthy nervous system, eases stress, and calms us down.

6. Exercise it!  If you don't use it you lose it.  So play crossword puzzles, sudoko, trivia pursuit, read for fun, etc.  20 minutes a day or more.

7. Blueberries - When we follow a diet rich in plant-based foods, like blueberries it can help with dementia. In a recent
 study, researchers found healthy older adults (ages 65 to 77) who drank 30 milliliters of concentrated blueberry juice (the equivalent of 230 grams of berries), had a significant increase in brain activity, blood flow and even memory compared to the placebo group. Flavonoids, abundant in blueberries, are likely to be an important factor in what's causing these effects, which can lower dementia risk.
8. Drink water - One of the main reasons for a headache is dehydration.  So the moment you start feeling head pressure grab a tall glass of water and see that many times the pressure will dissipate.  On average you should be drinking 3 liters of water a day.  This can include herbal teas.

So start incorporating these 8 things in your daily life for better brain health.