Super Bowl – Enjoy The Day Without a Carb or Gluten Hangover!

7 Healthy Game Day Recipes

 

I hope you are all having success with reaching your 2018 health goals so far!  For some, Super Bowl Sunday may be your first test of willpower.  Whether you are hosting the party or joining the party, you can still enjoy some game day deliciousness without the carb or gluten hangover.  Meal prep is key! Planning ahead will make all the difference.  Eating healthier is about making healthier choices and building sustainable eating habits one step at a time. 

Below are 6 of the recipes on my Game Day Menu:

Avocado & lime with gluten-free chips

Ingredients   

  • 2 avocados
  • 1 tablespoon chopped green onions
  • 1 tablespoon chopped red onion
  • 1 ½ tablespoons freshly squeezed lime juice
  • 1 ½ tablespoons minced fresh cilantro
  • 1 tablespoon minced sun-dried tomatoes packed in oil
  • Kosher salt and pepper to taste

Instructions

  1. Split avocados, remove and discard pit, and scoop meat into a medium bowl.
  2. Add remaining ingredients and using a fork or a potato masher, mash until ingredients are well-incorporated.
  3. Season with salt and pepper to taste.
  4. Serve with Gluten Free tortilla chips or for the lowest of carbs, serve with celery and carrots.

 Paleo Mini Pepper Nachos

Ingredients

  • 2 small packages mini peppers organic if possible or one large package
  • 1 pound ground turkey or lean grass-fed beef
  • 1/2 tsp. garlic powder
  • 1 tsp. ground cumin
  • 1 tbs. chili powder
  • 1/2- 1 cup organic salsa
  • pinch salt
  • 2 tbs. chopped fresh cilantro
  • 1/4-1/3 cup shredded cheese optional

Instructions

  1. Preheat the oven to 400F.
  2. Slice the peppers lengthwise, then remove the stem and seeds. Place on a baking sheet lined with foil or parchment paper for easy clean up (spray with coconut oil to make sure they don’t stick – not required but recommended).
  3. Place peppers in the oven for 12 minutes.
  4. Place a large skillet over medium heat. Spray the skillet with coconut oil (or add 1/2 tbs. coconut oil and allow to melt). Add ground turkey and allow to cook through, breaking up the turkey into small pieces.
  5. Cook about 7 minutes, until no longer pink in any place.
  6. Add the garlic powder, cumin, chili powder, organic salsa and pinch of salt. Allow to cool slightly while waiting for peppers to finish.
  7. Stuff the peppers with a small spoon once they come out of the oven. Top with grated cheese (optional) or just sprinkle with chopped fresh cilantro.
  8. If you add the cheese, turn on the oven’s broiler. Place the nachos under the broiler for 2 minutes (use foil to line the baking sheet with if you are going to use the broiler).
  9. Serve hot or at room temperature.

Crispy Buffalo Cauliflower Poppers

Ingredients

  • 1 head Cauliflower, cut into bite-sized pieces (about 4 cups)
  • 3/4 cup Water
  • 3/4 cup Almond Flour
  • 1/2 tsp Garlic powder
  • 1/2 tsp Salt
  • 1/4 tsp Pepper
  • 1 cup Buffalo sauce
  • 1 tbs Honey

 Instructions

  1. Preheat oven to 450 degrees. Line a baking sheet pan with foil and spray with cooking spray.
  2. Prepare the batter for the cauliflower by combining the water, almond flour, and seasonings in a medium bowl. Combine.
  3. Dip the cauliflower in the batter shaking off the excess batter before placing the cauliflower on the baking sheet. Lay the cauliflower in a single layer on the baking sheet.
  4. Bake in the preheated oven for 25-30 minutes until golden brown.
  5. While the cauliflower is baking, combine the hot sauce and honey in a medium bowl. When the cauliflower is ready, remove it from the baking pan and toss it in the hot sauce mixture.
  6. Serve with dip/dressing of choice.

Tuscan Vegetable Soup

Ingredients

  • 1 (15.5-oz) can cannellini beans, drained and rinsed
  • 1 Tbsp. olive oil
  • ½ large onion, diced (about ½ cup)
  • 1 medium carrot, diced (about ½ cup)
  • 2 stalks celery, diced (about ½ cup)
  • 1 small zucchini, diced
  • 1 clove garlic, minced
  • 1 Tbsp. chopped fresh thyme (or 1 tsp. dried)
  • 2 tsp. chopped fresh sage( or ½ tsp. dried)
  • ½ tsp. salt, plus more for taste
  • ¼ tsp. ground black pepper, plus more to taste
  • 4 cups low-sodium chicken or vegetable broth
  • 1 (14.5-oz) can diced tomatoes, with juices
  • 2 cups lightly packed chopped spinach
  • ⅓ freshly grated parmesan cheese (optional)

Instructions

  1. Heat oil in a large soup pot over medium-high heat. Add the onion, carrot, celery, zucchini, garlic, thyme, sage, salt, and pepper.
  2. Cook, stirring occasionally until the vegetables are tender. Add the broth and tomatoes and bring to a boil.
  3. Add the beans and the spinach leaves.  Wilt the spinach. Serve with a sprinkling of parmesan cheese and enjoy!

Grilled Chili Lime Chicken Fajita Salad

Ingredients

Marinade/Dressing:

  • 3 tablespoons olive oil
  • 1/3 cup freshly squeezed lime juice
  • 2 tablespoons cilantro, chopped
  • 2 cloves garlic, crushed
  • 3/4 teaspoon red chili flakes, (or red pepper flakes — adjust to your preference of spice)
  • 1/2 teaspoon ground Cumin
  • 1 teaspoon salt

Salad:

  • 4 chicken thigh fillets, skin removed (no bone)
  • 1/2 yellow bell pepper, deseeded and sliced
  • 1/2 red bell pepper, deseeded and sliced
  • 1/2 an onion, sliced
  • 5 cups Romaine, (or cos) lettuce leaves, washed and dried
  • 2 avocados, sliced
  • Extra cilantro leaves to garnish
  • Sour cream, (optional) to serve

Instructions

  1. Whisk marinade ingredients together to combine. Pour half the marinade into a shallow dish to marinade the chicken fillets for two hours if time allows. Refrigerate the reserved untouched marinade to use as a dressing.
  2. Heat about one teaspoon of oil in a grill pan or skillet over medium-high heat and grill chicken fillets on each side until golden, crispy and cooked through. (Grill in batches to prevent excess water being released.)  Set cooked chicken aside and allow to rest.
  3. Wipe pan over with paper towel; drizzle with another teaspoon of oil and fry pepper and onion strips until cooked to your liking.
  4. Slice chicken into strips and prepare the salad with leaves, avocado slices, peppers, onion strips and chicken.

Keto New York Cheesecake

Ingredients

Crust

  • 2 tbsp coconut flour
  • 1/4 (40g) cup blanched almond flour
  • 1 tsp cinnamon
  • 1 tbsp erythritol
  • 1/8 tsp stevia powder
  • 2 tbsp unsalted butter melted

Cheesecake

  • 1 cup cream cheese room temperature
  • 90 g/ml sour cream
  • 3 tbsp erythritol
  • 1/2 tsp stevia powder
  • 1/2 tsp vanilla
  • 1/2 tsp baking powder
  • 2 eggs room temperature

Optional Decorating ingredients

  • dark chocolate chips melted
  • almonds chopped
  • cashew nuts chopped

Instructions

  1. Preheat the oven to 150C/300F.  Wrap the bottom of a 6” springform pan with aluminum foil.
  2. In a small bowl, mix the ingredients for the crust together until it resembles a buttery crumble.  Place in your springform pan and press unto the bottom with a spoon.  Even it out with the back of the spoon.
  3. In a large bowl, place the cream cheese, sour cream, erythritol, stevia powder and vanilla, and beat with a hand mixer until the mixture is completely smooth and creamy.  Add the eggs one at a time and mix until incorporated. Do not overmix!! Add the baking powder, and mix for a few seconds.
  4. Pour the cheesecake batter into the springform pan over the crust.  Tap a couple of times on the counter to get rid of any air bubbles (if there were any).
  5. Prepare a tall oven-proof tray and add 2-3 (1″) of water.  Carefully place your aluminum-wrapped cheesecake into the water and place into the oven.  Bake for 60 minutes.
  6. Open the oven door and let the cheesecake cool completely inside the oven for 1-2 hours until completely cooled (Your cheesecake should still be jiggly in the middle).  Cover with plastic wrap, and place in the fridge overnight.
  7. You can decorate it as you wish or eat it plain once it’s completely cooled and set the next day
  8. These steps should make sure that your cheesecake does not crack when baking or cooling down.

Chocolate Dipped Candied Bacon

Ingredients

  • 2 tbsp brown sugar substitute (20 g/ 0.7 oz) Sukrin Goldbut you can use another sweetener such as Erythritol
  • ½ tsp cinnamon
  • 16 thin bacon slices (240 g/ 8.5 oz)
  • 3 oz 85% dark chocolate(85 g)
  • ½ oz cacao butter or 1 tbsp coconut oil (14 g)
  • 1 tsp sugar-free maple extract
  • sweetener such as Erythritol
  • ½ tsp cinnamon

Instructions

  1. Mix the brown sugar substitute or Sukrin Gold and cinnamon.
  2. Line a baking sheet with parchment paper or a baking mat. Lay the bacon strips next to each other. Sprinkle with half of the sweetener & cinnamon mix. If you cannot fit the bacon into one tray, use two. Flip the bacon strips on the other side and sprinkle with the remaining mix. Place in the oven preheated to 275 F and bake for 60-75 minutes or until crisp and caramelized.
  3. Meanwhile, melt the dark chocolate and cocoa butter.
  4. Once melted, add the maple extract. Set aside to cool down to room temperature
  5. Remove the candied bacon from the oven and let it cool down completely before dipping in the chocolate. Dip half of each candied bacon strip in the chocolate or use a spoon to do it. Place on a tray lined with parchment paper and let the chocolate solidify at room temperature or in the fridge.
  6. Enjoy!  only 1.1 grams of carbs per slice!

We all struggle at times to live a healthier lifestyle.   Having a plan and setting realistic goals can help you make your health goals while still enjoying the festivities.  I urge all of you to stay on course because nothing tastes as good as healthy feels!

Have you made a game day menu to avoid the hangover and stay the course?  Do you have any good recipes you would like to share?

Joy Vale
Patient Care Coordinator
January 31, 2018

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. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

Keenan, Timothy. “Chuck’s Super Bowl 2018 Party.” Chuck’s Darien, 6 Jan. 2018, chuckscafedarien.com/chucks-super-bowl-2018-party/.

says, Joanne, et al. “Babalu Guacamole.” The Cooking Bride, 16 Dec. 2017, cookingbride.com/appetizers/babalu-guacamole/.

Sam. “Paleo Mini Pepper Nachos.” Bites of Wellness, 31 Oct. 2017, www.bitesofwellness.com/paleo-mini-pepper-nachos/.

“Crispy Buffalo Cauliflower Poppers.” Dashing Dish, www.dashingdish.com/recipe/crispy-buffalo-cauliflower.

Jen, et al. “Tuscan Vegetable Soup.” Yummy Healthy Easy, 19 Oct. 2017, www.yummyhealthyeasy.com/healthy-tuscan-vegetable-soup-easy/.

Karina. “Grilled Chili Lime Chicken Fajita Salad (+ VIDEO).” Cafe Delites, 3 Jan. 2018, www.cafedelites.com/grilled-chilli-lime-chicken-fajita-salad/.

Laura one month ago #. “Chocolate Dipped Candied Bacon | The KetoDiet Blog.” KetoDiet, 30 Sept. 2017, www.ketodietapp.com/Blog/post/2016/02/08/chocolate-dipped-candied-bacon

Mira, et al. “Keto New York Cheesecake.” My PCOS Kitchen, 2 Sept. 2017, www.mypcoskitchen.com/keto-new-york-cheesecake-3/.

3 Ways to Change Your Brain!

Brain Health – The How

With all the information and blogs out there on how to change your brain, you are probably confused on how to apply this to your life. It is for this reason I propose a simple way to categorize things. If you would like to make a change to your brain it is important to realize that each one of these categories can change your brain for the better or for the worse. Each group also has their advantages and limitations when it comes to making a positive change in your brain.

1.  Chemicals – medications/drugs, nutrition, and supplements.

Pros: other than educating yourself and/or finding the right physician; let’s be honest you don’t have to do any other work than taking it. Medications and drugs are powerful and some people need something to stabilize them. Nutrition can take a bit of work however with the rise of easy to do recipes, health stores and healthy restaurants there are so many options to choose from to help you build healthy brain tissue. Supplements can usually be described as building blocks or ways to stimulate a certain metabolic process.

Cons: It is important to realize that any chemical you use to target your brain, affects every area that has that chemical. If there is a problem or imbalance on the left side of your brain, you cannot specifically target it because of those chemicals on both sides of your brain. Chemicals are global! Let’s get specific now on the chemicals; we all know that medications come with side effects, lots of side effects.  Studies show that adverse drug effects are the 3rd leading cause of death in the United States. As for nutrition, we know that there is no one nutrition plan that works for everyone and let’s face it – people are taking too many supplements some that don’t work and some that were just junk in the first place. It is worth it to find an experienced healthcare provider that uses only the top grade products.

2. Thoughts – counseling, psychology, self-help, and education.

Pros: each one of us has our own opinions and unique experiences! We all need to socialize, feel important and learn to process our emotions. Everyone is going to come up with challenges and hard times where we need help and it will always be a good thing to have skilled people or resources to turn to.

Cons: there is a lot of the brain that we can’t talk to! If the brain has a problem processing information or is overactive clear thoughts are difficult to have. Sadly it is often common that when people are no longer able to make progress with thoughts alone or have a certain diagnosis, people can become their diagnosis and become enabled.

3.  Stimulation

Stimulation is probably the least understood of three ways to change your brain. There are a lot of new and reinvented techniques to stimulate the brain and develop better neuroplasticy that are going to help you function and perform better.  Ways to stimulate your brain involve anything that fires or excites a receptor that then fires a nerve that will send that signal to the brain. Examples are exercise, aromatherapy, chiropractic, physical therapy, touch, music, sunlight, art etc.

Pros: you are using the body to build the brain and can receive enjoyment from that activity or modality of treatment. There are several things you can do on your own to build a better brain and several techniques out there that help people. With the modern advances in neuroscience, a trained clinician can even target specific areas of a person’s brain and exercise a specific weak area.

Cons: you can over stimulate your self. Think of too much computer/screen time, too much noise, stiffness and soreness and injuries from doing too much. Stimulation takes time and requires some work. As well every person has different tolerances and vitality so there is a lot of confusion out there. The modern advances of neuroplasticity are slowly being adapted by traditional medicine and many alternative therapists and physical therapists are not well-educated in the brain and nervous system, which is why we promote seeing a board-certified chiropractic neurologist.

If you want to know what part of your brain needs the most attention and the best approach for you, come see us!

Dr. David R.A. Hardy, DC, DACNB, FABBIR
January 24, 2018

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. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

7 Fool-Proof Ways To Be Happy in 2018 and Beyond!

Good fortune: prosperity : a state of well-being and contentment: joy: a pleasurable or satisfying experience – Webster’s Dictionary (happiness defined)

Happiness is an often-used word. Research has shown that long-term happiness, feeling content with life, stems from feeling and being in-charge of as much of our life as possible. It’s not about having a constant smile on your face nor does it stem from money or health, but a self-belief you are on the right road.

Behavioral scientists have spent a lot of time studying what makes us happy, and what doesn’t. We know happiness can affect health and longevity, and happiness scales are used to measure social progress and the success of public policies.  But being happy isn’t something that just happens to most people.  Most of us work at it.  And we all have the power to make small changes in our behavior, our surroundings and our relationships that can help set us on course for a happier life.  Happiness comes from within.  Here are 8 ways to get there:

1.  Conquer Negative Thoughts 

One of the best things to do to become happy is to conquer negative thoughts.  We all can be a little negative.  We focus on bad experiences more than good ones.  It’s an evolutionary adaptation – over-learning from dangerous or hurtful situations we met in our lives helps us to avoid them in the future and react quickly to a crisis.

This just means that you must work a little harder to conquer negative thoughts.  How do we do this?

Don’t try to stop negative thoughts!  Telling yourself not to think about something only makes you think about it more.  Acknowledge the negative thoughts and dispel them.  Tell yourself, I am worried about money or I am obsessed with something at work.  Then treat yourself like a friend.  Think of what your friend would tell you if you were talking to them about your negativity and apply that to yourself.  (Take your own advice.)

Challenge your negative thoughts. When you are saying to yourself, “I am a failure.”  Stop and acknowledge that you may have failed at this one thing, but point out to yourself all the good things.  I have gone far in my career.  I have a great relationship.  I have great kids.  I am a kind person, etc.

Avoid negative people! We all know at least one person that can never say anything positive. They are unhappy and unwilling to even try to change that.  Avoid them!  Negativity is contagious, just as positivity is.  When you surround yourself with positive people you can’t help to start to think positively.  When you have a negative thought, recognize it, challenge that feeling and take a big step toward a happier life.

Optimism is part genetic, partly learned.  Even if you were born into a family of “gloomy Guses,” you can still find your inner ray of sunshine.  Optimism doesn’t mean ignoring the reality of a situation.  An optimist acknowledges the situation and looks for what good can come out of it.

2.  Breathe! 

Science is beginning to give evidence that the benefits of the ancient practice of controlled breathing are real.  Studies have found, such as, that breathing practices can help reduce symptoms associated with anxiety, insomnia, post-traumatic stress disorder, depression and attention deficit disorder. For centuries yogis have used breath control, or pranayama, to promote concentration and improve vitality.  Buddha advocated breath-meditation to reach enlightenment.  Try it!

3.  Get up and move!   

When people get up and move, even a little, they are happier than when they are still. It doesn’t have to be rigorous activity.  Even just gentle walking can help get you into a better mood.  We all know that more activity goes together with better health and greater happiness.

4.  Spend time outdoors! 

Numerous studies support the notion that spending time in nature is good for you.  We know that walking on a quiet, tree-lined path can result in meaningful improvements to mental health, and even physical changes to the brain.  Nature walkers have “quieter” brains:  scans show less blood flow to the part of the brain associated with rumination.  Some research shows that even looking at pictures of nature can improve your mood.

5.  Find the sun! 

I know that isn’t the easiest thing to do in this part of the country, especially in winter.  But sunlight can make a difference.  Seasonal affective disorder is real.  Epidemiological studies estimate that its prevalence in the adult population ranges from 1.4 percent (in Florida) to 9.7 (in New Hampshire).   Natural light exposure – by spending time outside or living in a space with natural light – is good for your mood.  Even for people who do not have true seasonal affective disorder, sunlight makes us feel better.  So, get outside, or at least open your drapes and let the light in.

6.  The 1-minute rule! 

One of my favorite bits of happiness advice comes from Ms. Rubin, author of “Happiness at Home” and many other useful guides and articles on happiness and good habits.  She proffers a one-minute rule that is incredibly useful. Here it is:

Do any task that can be finished in one minute.  This simple advice helps you decide what to tackle in a messy room.  Do the one-minute tasks first.  Here is her list:

Hang up a coat.  Read a letter and toss it.  Fill in a form.  Answer an email. Jot down a citation. Pick up phone messages.  File a paper.  Put a dish in the dishwasher. Put away the magazines.

If you do nothing else, add the one-minute rule into your life.  It will give you a short boost of happiness after you carry out so much in a short time – and as a bonus, you will end up with a cleaner room, which will also make you happy.

7.  Choose to be happy!

Remember happiness is a choice.  You must choose happiness every day.  When you wake up in the morning, before you even get out of bed, tell yourself that today you will be happy.

Don’t worry, be happy!

Barbara Schrader
January 17, 2018

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. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

Resolutions for 2018 – Make Them and Keep Them!

I’m not a person that makes a list of New Year’s Resolutions, but mostly because my birthday is in the middle of January. Before my birthday I reflect on the year before what was the good and the bad. I ask myself, in what areas of my life do I want to improve? I usually write a letter to myself on what I want to do in the following year and how I’m going to be successful. I always have some very broad goals. For example, focus on my health and build better relationships with my family and friends, etc.   Then I break them all down and get very specific.  For example, last year I was more consistent with my workouts although I did get sidetracked through the holidays.  This year I want to go from three days a week to four and add lifting weights to one of those days. I look at my family members and friends and I realize I might not have been as invested in the relationship as I should have been; I may want to spend more quality time with some and for others, I think of acts for kindness or things we could do together. This letter can get very long and very detailed. I usually have my phone so I can add things to my “to do” list or schedule an event on my calendar. By the end, I really do feel like I’m ready to take on the next year!

I thought it would be fun to see what others picked for their resolutions and some ideas of how to keep at them. Here are some of the interesting articles I found:

I loved this – BE KIND! Think how the world would change if we all made this decision!   If you think about it, kindness is everything. Love, of course, is everything, too. But unlike love, which is something that strikes or that we grow or fall into, kindness is something that we choose. Unlike love, we can practice kindness. We can practice kindness even when we feel decidedly unloving.

https://www.psychologytoday.com/blog/the-dance-connection/201712/the-1-life-changing-new-year-s-resolution

 

Grow something to eat

A packet of seeds costs a few cents and in a couple of months and a warm windowsill you can have your own salad leaves or the start of something far more impressive like tomatoes, squash or beans in mid-spring.

Get Inspired!

Here are some inspirations for your own resolutions:

http://www.mirror.co.uk/news/uk-news/21-good-new-years-resolutions-11768219

http://www.kiro7.com/news/trending-now/9-inspiring-new-years-resolution-quotes-to-motivate-you-into-2018-1/672932788

This one is great: “Tomorrow is the first blank page of a 365-page book, write a good one.” Brad Paisley   

Pick up a book.

Reading is good for your brain, but health professionals say that the hobby can also enrich your social skills. “People who read fiction may understand people better than others,” cognitive psychologist Keith Oatley explained to CNN. “A work of fiction is a piece of consciousness that can pass from one mind to another and that reader can make it their own.”

 

Set Some Goals and Stick To Them!

http://www.newsweek.com/new-years-resolutions-2018-15-ideas-setting-goals-new-year-763466

http://www.foxnews.com/lifestyle/2018/01/01/6-ways-to-make-2018-resolutions-stick-in-new-year.html

Find An Accountability Buddy or Group

It’s so much easier to accomplish a goal when you have a good support system. This year, find a friend or family member who has a similar resolution; you can rely on each other for accountability and support while making memories and accomplishing goals. Or consider joining a support group to reach your goals, such as a workout class at your gym or a group of coworkers committed to eating healthy lunches at work. Having someone to support you through your struggles and successes will make your good intentions much more likely to stick.

 

 

Choose to have a great 2018!  Happy New Year!

Nancy Boardman
January 3, 2018

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. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.