5 Berry Good Recipes to Inspire You On This 4th of July!

5 Super Berries That Berry Pic 

Will Help Promote a Healthy Heart and a Healthy Weight

Tis’ the season for fresh berries, summer’s sun-kissed little fruits! Acai berries, strawberries, blueberries, raspberries and blackberries may be little but, they are packed full of beneficial nutrients and antioxidants. According to the USDA, it is recommended to eat five servings of fresh fruit a day.*  These little fruits are low in calories and a good source of your daily fiber. Alongside being delicious, sweet and juicy, research shows that berries have been known to keep you mentally sharp, help manage diabetes, promote a healthy weight, lower blood pressure, fight urinary tract infections [Click to Tweet] and might aid in prevention of Parkinson’s and Alzheimer’s disease.  If that’s not enough to inspire you, hopefully my favorite recipes will!
Below are a few of my favorite recipes, full of delicious flavor and meant to inspire you!
Acai Berry Bowls
1 (3oz) acai pouch, frozen and crushed
1 banana, plus ½ cup sliced for garnish
1 cup frozen strawberries
½ cup organic sugar free apple juice
1/3 cup of blueberries
¼ cup shredded coconut
1/3 cup of flaxseed granola
Combine acai, banana, strawberries and apple juice.  Blend until smooth.  Spoon into serving bowls and garnish with bananas, blueberries, coconut and granola; repeat with remaining bowls
Strawberry Spinach Salad (makes 4 servings)
2 Chicken Breasts
2 bunches of fresh spinach, washed, dried and chopped.
½ red onion
1 pint of each: strawberries, blueberries and raspberries.
2 Honey crisp apples         
Cut each ingredient into bite size pieces.  Combine all spinach, chicken, strawberries, blueberries, raspberries and apples into a large bowl.  Gently toss with Garlic Expressions Dressing.

Mojito Fruit Salad (makes 4-6 servings)

4 cups fresh cut watermelon
1 pint of blueberries
1 pint of raspberries
1lb. chopped strawberries
¼ cup packed mint, chopped
¼ cup fresh lime juice (about 3 limes)
1¾ tablespoons Agave Nectar
Add watermelon, blueberries, raspberries, strawberries and mint into a large bowl.  Stir together lime juice and agave nectar in small bowl then pour over fruit and berries.  Gently toss then refrigerate for at least 15 minutes before serving to allow the natural juices to infuse together.
Berry Green Smoothie (makes 2 servings)
16 oz. Almond Milk
1 bunch of fresh organic baby spinach
1 frozen banana
½ cup of strawberries
½ cup of raspberries
1tsp. chia seeds (increases energy levels)
Add all ingredients into a blender. Blend for 30 seconds. Pour into serving glass and enjoy!
Berry Coconut Ice Cream Cups (makes 4 servings)
1 cup strawberries
1 cup blueberries
1 cup raspberries
1 pint of Coconut Ice Cream
Properly wash and dry each berry and add into a large bowl.  Gently mix all fruits together.  In a glass serving dish of your choice, begin to layer berries and Coconut Ice Cream. Layering until full.  Serve freshly made!
What is your favorite berry recipe?
Joy Vale
Patient Coordinator
July 5, 2015
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians
Click here to make an appointment
* While berries are typically low on the glycemic index, if you are a diabetic, be sure to check with your doctor about how much fruit you should be eating and which kind of fruit.
“9 Amazing Health Benefits of Berries.” EverydayHealth.com. N.p., n.d. Web. 30 June 2015.
“Berry Beet Açaí Breakfast Bowl (Raw, Vegan, Paleo).” Gourmande in the Kitchen. N.p., n.d. Web. 28 June 2015.



Light Up Your Life with this New/Old Therapy!

Shedding Some Light on the Benefits of Light Therapy

There is something about the sunshine that always makes me feel better.  As a chiropractor in the functional world of health I discuss the same topic with many of my patients.  Most will agree that a good sunny day always seems to lift their spirits.  As time has evolved and the cause and effect relationship studied, it has been noted in many cultures, light therapy has been used as a healing art.

The first source of light used for medical treatments was sunlight.  The use of sunlight for medical treatments is called heliotherapy.  The first anecdotal records indicate that the use of heliotherapy dates from 1400 B.C..  Hindus treated patients with skin disorders using plants followed by exposure to sunlight.  Hippocrates, who lived in the IV Century B.C., recommended sunlight to treat a variety of diseases.  Ancient Egyptian, Greek, Roman, and Arab physicians integrated light therapy in general medical treatments.  Although many ancient physicians believed that the therapeutic effect of sunlight was due to heat of the sun, there was no scientific explanation for the sunlight therapy at the time. (1)

At the end of the 19th Century, heliotherapy was recognized by many physicians.  In 1903, in Leysin, Switzerland, Dr. Rollier opened the first hospital for the treatment of tuberculosis and rachitis with sun exposure.  In 1914, he published a book “La Cure du Soleil”, in which he reported his results with heliotherapy. (1)

Important therapeutic effects of sunlight prompted many researchers to develop and use filtered solar radiation and artificial light sources. Thus phototherapy had become an alternative to heliotherapy.  In 1893, the Danish physician Niels Ryberg Finsen developed one of the first devices capable of producing technically synthesized “sunlight.”  There are clear advantages of technically synthesized light – the parameters, such as intensity and emitted light spectrum, are controllable.  In the period from 1895 to 1903, he treated more than 950 patients with lupus vulgaris (tuberculosis of the skin) using filtered technically synthesized “sunlight.”  In 1903, he was awarded the Nobel Prize in Medicine for his research in light therapy and exceptional therapeutic results.  Dr. Finsen is considered to be the founder of modern light therapy. (1)

So when we think of light we most often think of “visible light.”  Light is electromagnetic radiation within a certain portion of the electromagnetic spectrum.  Visible light is usually defined as having wavelengths in the range of 400-700 nanometers. (2)  The main source of light on Earth is the sun.  Sunlight provides the energy that green plants use to create sugars mostly in the form of starches, which release energy into the living things that digest them.  This process of photosynthesis provides virtually all the energy used by living things. (2)  This statement to me is the most important of all, because essentially without light, the earthly creatures that inhabit earth would cease to exist.  That alone tells me the magnitude and importance of light.  Put that importance into terms of medicine and the healing arts and the possibilities of the therapy could reach far beyond what our imaginations perceive at this point.  The best example that most can relate to in terms of light is vitamin D.  Without sunlight, our bodies cannot produce vitamin D, and the deficiency of this is called Rickets.  Light must be absorbed to produce a biological response, which is likely why all of us in northeast Ohio are likely vitamin D deficient due to the lack of sunlight.

The power that light contains can have far reaching effects as has been accepted for thousands of years.  As time progresses and we examine the cause and effect relationships of light therapy, new hope may be given to those who need it.  I personally have witnessed changes within my patient population with the light therapies that our office provides.  I have seen infants under the bilirubin lights in the N.I.C.U. due to the toxic level of bilirubin.  It is no surprise to me that we will continue to find benefits from the different spectrums of light.  Follow up with my next blog to go over the art of color therapy in regards to light spectrums and considerations for those interested in the healing potential of phototherapy.

Dr. Andrew Kender
June 16, 2016

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

  1. Bioptron Manual. Copyright Home Art& Sales Servie AG- Zepter Group: 2013
  2. https://en.wikipedia.org/wiki/Light

Graphic: http://gvshp.org/blog/2016/03/24/see-you-on-the-dark-side-of-the-village

To Ferment or Not to Ferment – That is the Question. Trust Your Gut!


4 Reasons You Should Be Eating

Fermented Foods Every Day

Dr. Ungar teaches that our stomach or gut (small intestines, large intestines and colon) is where the immune system lives. There is a large amount of bacteria in there – both good and bad.  Fermented foods help replace the good bacteria that we may lose due to age, obesity, poor diet, antibiotics and other prescription drugs. [Click to Tweet]
With all the diseases that affect our gut (IBS, Crohn’s, IBS and Celiac’s) it is preferable to eat fermented foods for good gut health.  Pickled and fermented foods are different.  Pickled foods do not contain live cultures. Fermented foods are refrigerated and are labeled as containing live organisms or cultures.  They also expire.  Look for the date when buying them.
How does eating fermented foods promote good gut health? The good bacteria in the fermented foods helps move food along the tract.  It teams up with the other bacteria and helps to absorb the nutrients from the food we eat.  For example when I was a young child I could eat cereal and milk without any problems.  Now, I can’t have any dairy without the bloating and/or gas. Overtime I have lost bacteria and am unable to absorb the milk sugar.  But, if I eat cottage cheese or raw yogurt, I don’t have any problems because they are fermented!!
Some of the important health benefits of fermentation:
  1. “Fermentation is the only type of preparation of foods that cannot destroy certain nutrients, will create[] more nutrients and enhance[] others.
  2. It removes toxins and harmful bacteria found in many foods. It will improve your digestion, especially when consumed before your meal and also allows for your nutrients to be absorbed properly.
  3. It aids in the preservation and creation of important enzymes.
  4. Fermentation is a huge supporter to your immune function. [Click to Tweet] It increases your B vitamins, omega-3 fatty acids, digestive enzymes, lactase and lactic acid that fight off harmful bacteria.”[1]
“The most popular foods you can easily find in your local, organic, natural food store or farmer’s market include: raw sauerkraut, kimchi, kombucha, kefir (from cow, goat, or coconut milk), cheeses, pickles, olives, beer, wine, and raw cacao.”[2]
You can make many of these things yourself.  Click below for some great kombucha, sauerkraut, and kefir recipes:

Do you have a fermented food recipe you would like to share?

Nikki Williams
October 21, 2015


Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. UngarDr. Andrew Kender, and Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here

[1] http://breakingmuscle.com/nutrition/the-real-reasons-your-guts-need-fermented-foods
[2] Id.

Are You In Muddy Water About How to Drink Water?


12 Tips to Make Sure You Are Drinking Water the Right Way.

We all know that water is critical to good health and we’ve been barraged with the rules and warnings about water consumption.  We are definitely wading in muddy water when it comes to how to drink water.   This article aims to clear a few things up so that you can drink water the right way.

I have used the tips in this article myself.  Recently my co-workers and I decided to do a water challenge. We all agreed to drink a gallon of water each day for 7 days straight. We all knew the benefits of drinking water but the challenge provided both support and accountability. Before I started my water challenge I put together a plan. I calculated the amount I needed in an ordinary day and made a few quick guidelines to keep me on track.  After choosing the perfect 16 ounce (BPA free) water bottle, I calculated how much water an hour I needed to drink. By breaking down my intake, and giving myself achievable goals I was able to successfully reach my goal!   I was more energized, my skin felt great, and my stamina was amazing during my workouts.   Even better was that the challenge helped me create a healthy habit that I still embrace.

The amount of water you consume everyday plays an important role in maintaining good health.  Drinking water regularly in an adequate amount has many health benefits.  To maintain good health, experts have recommending eight to ten glasses of water a day.  However, recommendations have been open for debate.  Some experts say that the amount is different for each person depending on their size and activity level.  Simply put, the larger and more active you are the more fluid you will need. According to Dr. Keith Ungar, of Functional Endocrinology of Ohio, “A good rule of thumb is to consume half of your body weight in ounces of water.“ [Click to Tweet]

Regardless of the differing advice, there are plenty of good reasons to drink more water.  Water makes up about 2/3 of who we are.  Every system in our body depends on it.  Drinking water can improve your immune function, digestive system, mood, memory and complexion.   Drinking more water can also help control your calorie intake, fight fatigue, boost energy, prevent dehydration and headaches.  The health benefits of drinking water are vast and simple to achieve if you put your mind to it.

While there are plenty of benefits to drinking water it is also possible to overdo it.  Assess your body’s needs, your activity level and the climate to decide the right amount for you.  Below are some basic guidelines for drinking water the right way along with some great tips to help you add more water into your daily routine.

How we drink water is just as important as how much we drink.  Drinking water the right way will help your physical body thrive.  Dr. Keith Ungar encourages sipping water as oppose to chugging.  Sipping water throughout the day will give your body the chance to absorb it.  When you chug water, it is likely to run right through you robbing you of the benefits.

The temperature of your drinking water is also important.  Sipping on cold water during your workouts will hydrate the body of lost fluids and help to cool down the core body temperature.  Studies have shown that drinking cold water can actually boost your metabolism and burn up to an extra 70 calories per day.  Sipping on cold water when you have a fever is also a method of cooling down the core body temperature. It is extremely important to sip water during a fever to keep from becoming dehydrated.

Ayurvedic medicine states that drinking warm water in the morning helps to stimulate digestion.  Drinking water either warm or at room temperature can also help with headaches and inflammation because it helps to stimulate blood flow to the tissues.

With this in mind I have added some tips that have helped me to meet my goals.

12 tips to incorporate water into your daily routine

  1. Calculate the proper amount of water for you. Again, a good rule of thumb is to divide your total body weight in half and drink that amount in ounces.
  1. Track your daily water intake by adding an app to your phone. I recommend the free app  Waterlogged. The app offers charts and reminders to keep you going. It is available for IOS and Android phones.  Visit your app store to see what is available to you.
  1. Drink a glass of water when you wake up in the morning while your morning java brews.
  1. Designate your own BPA free drinking container for the day. Know the measurement so that you can keep track of your intake.
  1. Drink a glass of water with each meal. Add a slice of lemon to help your body gently detoxify.
  1. Drink a glass of water in between meals to curb your appetite.
  1. Make it a point to get up, take a short walk and get some water throughout the day. Set an alert on your phone to get you moving throughout the work day.
  1. Drink water before, during and after exercising to replenish your fluids.
  1. Challenge your co-workers, family and friends to drink more water throughout their day.
  1. Keep your water bottle in plain view so that you remember to drink.
  1. Trade that soda for a refreshing soda water. A great healthy alternative!
  1. Spice up your water with cinnamon sticks, mint leaves, cucumbers, sliced/frozen fruit, etc. [Click to Tweet]

Water is simply Mother Nature’s perfect beverage!  I urge you to drink more water.  Your mind, body and skin will thank you for it!

Joy Vale
May 20, 2015


Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. Andrew Kender, and Dr. Jessica Eckman, Chiropractic Physicians


“12 Unexpected Reasons To Drink More Water in 2015.” Greatist. N.p., n.d. Web. 13 May 2015. <http://greatist.com/health/reasons-to-drink-water>

“Water: How Much To Drink, Water Content of Foods, Too Much Water, and More.” WebMD. WebMD, n.d. Web. 13 May 2015.

“When Life Gives You Lemons, Make Lemon Water.” – SiOWfa13: Science in Our World: Certainty and Controversy. N.p., n.d. Web. 13 May 2015. <http://www.personal.psu.edu/afr3/blogs/siowfa13/2013/09/when-life-gives-you-lemons-make-lemon-water.html>

“The Art of Drinking Water: 10 Ayurvedic Tips for a Happily Hydrated Body. ~ Julie Bernier.” Elephant Journal. N.p., n.d. Web. 13 May 2015.

“Waterlogged – Drink More Water, Track Daily Water Intake, Get Hydration Remiders.” App Store. N.p., n.d. Web. 14 May 2015.

“Which Is Better: Drinking Cold Or Warm Water?” Healthy and Natural World RSS. N.p., 20 Nov. 2014. Web. 14 May 2015.


4 Slam Dunk Recipes for Your Cavs Watch Party

5 Healthy Recipes For Every Cleveland Cavaliers Fan

It’s finally “next year,” right Cleveland sports fans?  Below are some great recipes for your NBA finals watch party that you can enjoy without guilt!  Go Cavs!

Smoked Whiskey Wings


2 dozen whole chicken wings
Kosher salt and freshly ground pepper
3/4 cup Only Sauce, (recipe below) plus more for serving, optional
1/4 cup whiskey (optional)
1 tablespoon sugar (or sugar substitute)
1/4 cup plus 2 tablespoons Dijon mustard


Using kitchen shears or a very sharp knife, cut each wing in half to separate the flat from the drumette; cut off and discard the tip or save it for stock. Wash the pieces well, pat them dry, season liberally with salt and pepper, and set them aside in a large zip-top freezer bag.

In a small saucepan, whisk the sauce with the whiskey and sugar and bring just to a simmer over medium-high heat. Remove the sauce from the heat and whisk in the mustard. Cool completely. Pour the mixture in the bag with the chicken wings, seal the bag, and marinate in the refrigerator for at least 30 minutes or up to overnight.

Prepare a smoker with soaked wood chips and heat it to 250°F (see Cook’s Notes). Alternatively, prepare a charcoal grill (see Cook’s Notes) or gas grill (see Cook’s Notes) for smoking and heat it to medium-low heat.

Remove the wings from the marinade and discard the marinade. Place the wings in a large, shallow aluminum pan in a single layer. Place the uncovered pan in the smoker and cook, for 2 hours. Remove the wings from the smoker and serve with more sauce on the side if you like.

Only Sauce Recipe

2 tablespoons onion powder
2 tablespoons garlic powder
Two 6-ounce cans tomato paste
2 tablespoons paprika
2/3 cup cider vinegar
2 tablespoons Worcestershire sauce
1/4 cup packed dark brown sugar
2 tablespoons honey
2 tablespoons maple syrup
2 tablespoons kosher salt
2 tablespoons freshly ground black pepper

Buffalo Chicken Meatballs


oil spray
1 1/4 lb ground chicken
1/4 cup panko crumbs (you can use gluten-free bread crumbs)
1 large egg
2 scallions, chopped
1/3 cup finely minced celery
1/3 cup finely minced carrot
1 clove crushed garlic
kosher salt and freshly ground black pepper, to taste
1/3 cup Franks Hot sauce
finely chopped celery leaf for garnish (optional)


In a large bowl, combine the ground chicken, panko crumbs, egg, scallions, celery, carrot and garlic; season with salt and pepper, to taste. Using clean hands, mix until combined. Roll the mixture (1/8 cup each) into 26 round meatballs.

Place meatballs onto prepared baking sheet and bake until cooked through and golden, about 16 to 18 minutes.

Place the meatballs in a bowl, add the buffalo sauce and gently toss to combine.

Parmesan Cauliflower Bites


1/2 cup grapeseed oilCauliflower bites
1 cup Panko* (use gluten-free ones)
1/4 cup grated Parmesan cheese (optional)
1 tablespoon Emeril’s Essence Creole Seasoning (or an Italian seasoning you like)
4 cups cauliflower florets
1/2 cup all-purpose flour
2 large eggs, beaten


Heat vegetable oil in a large skillet over medium high heat.
In a large bowl, combine Panko, Parmesan and Emeril’s Essence; set aside. Working in batches, dredge cauliflower in flour, dip into eggs, then dredge in Panko mixture, pressing to coat. Add cauliflower to the skillet, 5 or 6 at a time, and cook until evenly golden and crispy, about 2-3 minutes. Transfer to a paper towel-lined plate. Serve immediately.

Pesto Grilled ShrimpPesto Grilled Shrimp 500 2554


1/2 cup basil, packed
1 small clove garlic
1 tablespoon pine nuts, toasted
2 tablespoons parmigiano reggiano (parmesan), grated (optional)
2 tablespoons olive oil
1 tablespoon lemon juice (~1/4 lemon)
salt and pepper to taste
1 pound shrimp, peeled and deveined


Pulse the basil, garlic, pine nuts, parmesan, oil, lemon juice, salt and pepper in a food processor or blender until smooth.

Marinate the shrimp in the pesto for at least 20 minutes, up to overnight, in the fridge.

Skewer the shrimp and grill over medium-high heat until cooked, about 2-3 minutes per side.

Go Cavs!

Caroline Boardman
June 2, 2016

Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060

Dr. Keith S. Ungar, Dr. Andrew Kender, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.