Treats To Satisfy the Sweet Tooth of Every Paleo Diabetic

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7 Sweet Treats That Won’t Leave You Feeling Deprived.

The summer is time for ice cream, popsicle, pudding, and pies but eating these things while following a paleo diet is difficult and possibly deadly to a diabetic!    It is possible though to satisfy these summer cravings while following your dietary restrictions.  I have first-hand experience.

I have eaten according to the paleo principle for almost two years.  My boyfriend is gluten-free and I have several family members who are diabetics.   Because I am usually the host of many summer cookouts, I have spent a significant amount of time finding recipes that I am proud to serve and that meet all the dietary requirements of my guests as well as myself.

As a refresher, people who “eat paleo,” avoid grains and dairy.  A full description of the paleo lifestyle is beyond the scope of this article but to find out more, check out Robb Wolf’s website by clicking here.   Persons who are diabetic should limit sugar as well as limit their carbohydrate intake that turns into sugar.[i]

1.  Frozen banana slices dipped in organic chocolateWhile bananas are somewhat high on the glycemic index, by cutting them into slices, you can divide one banana into 3 servings (about 4 grams of sugar).  By dipping just half of each slice in chocolate, you only add 1 gram of sugar to the mix.  Here are lots of great recipes and techniques courtesy of Pinterest (of course).  You will find if you click on the link that many of the frozen banana recipes are not diabetic-friendly but there some great technical tips for how to produce a really beautiful frozen banana.   https://www.pinterest.com/explore/frozen-banana-bites

2.  Strawberries “sundaes.”  This is my niece and nephews’ favorite treat in the summer because they taste great and they just love the mess (whipped cream mustaches) that they make when they eat them.  Hint:  have your kids eat them outside!  Wash and de-stem fresh organic strawberries.  Fill them with a squirt of non-dairy whipped cream and drizzle with just a little bit of organic chocolate sauce.  [Click to Tweet]

3.  Warm Apple Strudel.   If you are dying for that piece of apple pie, this might do the trick.  Peel, core and slice a small apple into chunks.  Sprinkle 2 tablespoons of unsweetened granola on top.  There are many unsweetened, paleo-friendly granolas on the market!  Sprinkle Stevia on top (to taste) and ¼ tsp of cinnamon.   Remember that Stevia is more than twice as sweet as sugar so go light on it! Cover with foil and put in the oven at 325 and bake for about 30 minutes.  You can also microwave it for 1 to 1.5 minutes but I am not a fan of the microwave. It actually changes the molecular structure of food!

 4.  Sugar-Free Coconut Vanilla Ice Cream.   This is a great ice cream treat.   Although made from coconut milk, it does not have a strong coconut flavor.  I found this recipe last summer on Insonnetskitchen.com.  Here is a link.  Good stuff!  http://www.insonnetskitchen.com/sugar-free-coconut-vanilla-ice-cream

5.  Peanut Butter Pudding.  Who doesn’t love the combo of peanut butter and chocolate!  This recipe was actually for a pie and the “pudding” was the filling.  Mix 1.5 cups of almond or coconut milk with 1 small box of sugar-free dairy-free instant vanilla pudding mix and mix with a wire whisk.  Add 1/3 cup of peanut butter, ½ tsp of gluten-free vanilla extract and 1 cup of frozen, fat-free, dairy-free whipped topping.  Pour into bowl and refrigerate for 4 hours.  Makes 10 servings.  Sugar: 5 grams and delicious!

6.  No Bake Key Lime Pie.  I love key lime pie.  Yes, I know that “real” key lime pie is not green but I had to make some changes to make this perfect summer treat fit my requirements.

Ingredients: 1 small box of sugar-free lime Jell-O, ½ cup of boiling water, 1 8-oz package of low-fat or fat-free, dairy-free cream cheese (Trader Joe’s makes a good one!), 1 Tb of fresh lime juice, 1 tsp grated lime peel, 2 cups frozen light dairy-free whipped topping, thawed.

Directions: Dissolve Jell-O in boiling water.  Beat cream cheese in large bowl and slowly add Jell-O until well combined.  Stir in lime juice and lime peel.  Fold in whipped topping until well blended.  Pour all into a pie pan lightly sprayed with coconut oil cooking spray.  Chill for about 3 hours.  Yum!

7.  Yogurt Popsicles: Last but not least, you must have a popsicle in the summer!  Sure, you can buy sugar-free popsicle in any grocery store but I guarantee that they won’t taste as good as these!  Why?  They are made with paleo-friendly and diabetic friendly coconut milk yogurt!  Combine 3 cups of plain, non-fat coconut milk yogurt (or strawberry flavored) with 2/3 of a cup of no-sugar-added strawberry syrup (slightly less if you use strawberry yogurt).  Mash ½ cup of sliced strawberries with a potato masher.  Put cupcake papers in a muffin tin and divide the yogurt mixture evenly between them.  Divide the mashed strawberries equally and put on top of the yogurt mixture.  Freeze for about 30 minutes until slushy.  Put popsicle sticks into the center of each cup and put back in the freezer until firm. Peel off paper before eating. Makes 6 popsicles.

So that’s it!  Hopefully, one of these options will bring back memories from the summers of your childhood.  If only we had summers without work again too!

Do you have a dessert recipe that you would like to share that both diabetic and paleo friendly?

Caroline Boardman

Republished on June 20, 2018 from June 3, 2015

Email: info@feohio.com

www.balancingyourchemistry.com

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, Chiropractic Physician

Click here to make an appointment with one of our doctors.

[i] Note: if you are a diabetic or have any other doctor-ordered dietary restrictions, please check with your doctor about what you should and should not be eating.  This article is not intended as medical advice.

A Flaxseed Primer: Everything You Need To Know!

The “Who,” What, Where, When and Why of Flaxseed

Flaxseed is a rich source of healthy fat, antioxidants, and fiber. The seeds contain fiber, protein, lignans, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3.

Where do flax seeds come from? Flax (Linum usitatissimum), also known as common flax or linseed, is a member of the genus Linum in the family Linaceae. It is a food and fiber crop cultivated in cooler regions of the world.

Nutritional Information (Serving Size 1 tbsp)

Calories 55
Total Fat 4.3 g
Saturated fat 0.4g
Polyunsaturated fat 3 g
Monounsaturated fat 0.8g
Cholesterol 0 mg
Sodium 3 mg
Potassium 84 mg
Total Carbohydrate 3g
Dietary fiber 2.8g
Sugar 0.2g
Protein 1.9 g
 
Benefits of Flaxseed:

  • Flaxseeds are a rich source of the omega-3 fatty acid ALA. Plant-based ALA fatty acids are proven to have heart health benefits and link to a lower risk of stroke.
  • Flaxseeds contain a group of nutrients called lignans, which have powerful antioxidant and estrogen properties. They may help in preventing breast and prostate cancer, as well as other types of cancer.
  • With so much fiber packed in each tiny seed, adding flaxseeds to your diet promotes regular bowel movements and can improve your digestive health.
  • The high fiber content of flaxseeds can help lower cholesterol and may play an important role in improving heart health.
  • Flaxseeds have been proven to lower blood pressure and are especially helpful for those with high blood pressure.
  • Flaxseeds are a good source of plant-based protein and act as an alternative protein source for people who do not eat meat.
  • Flaxseeds may lower blood sugar due to their insoluble fiber content. They are a beneficial addition to the diet of people with diabetes.
  • Flaxseeds keep you full for longer and may help you manage your weight by controlling your appetite.
  • Flaxseeds are versatile and easily added to your daily diet. There are a variety of recipes you can try.

Almond Flour & Flaxseed Pancakes

Ingredients

½ cup almond flour
½ cup flaxseed meal
4 large eggs
5 tablespoons coconut oil
½ cup coconut milk
2 tablespoons erythritol
2 tablespoons butter
1 tablespoon coconut flour
1 teaspoon baking powder
½ teaspoon nutmeg
½ teaspoon cinnamon
Pinch of salt

Instructions

  • In a mixing bowl, add your almond flour, flaxseed, erythritol, salt, and baking powder.
  • Mix the dry ingredients together well so everything distributes evenly.
  • Add your 4 eggs to the mixture.
  • Mix everything together until reaching a liquid consistency.
  • Add 4 tablespoons coconut oil and the coconut milk. Mix it together well until it’s a slightly more liquid consistency.
  • Add your coconut flour and mix well.
  • Add your spices to the mixture and mix them in well.
  • In a skillet, heat up 2 Tbsp. Butter and 1 Tbsp. Coconut Oil. Wait until the butter starts to bubble well and is starting to turn brown.
  • Add 1/4 Cup of pancake mix at a time. Try to only cook 2 at a time. When I cooked 3, they did not cook as evenly as I’d have liked.
  1. When the top starts to bubble, you know that side is ready. Flip it over with a spatula.
  2. Cook on the other side until it’s browned and doesn’t fall apart.
  3. Remove from the pan and enjoy!

 https://www.ruled.me/low-carb-almond-flour-flaxseed-pancakes/

Ground flaxseeds give the greatest health benefits. If using flaxseed oil, remember to store it in a cool, dark place and use it when cooking at a lower temperature to keep its nutritional properties. With many proven health benefits and possibly more, there’s no better time than now to grab some flaxseeds from your local grocery store.

Now you know!

This is where I gathered some of this great information.

https://www.medicalnewstoday.com/articles/263405.php

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81

https://www.mensfitness.com/nutrition/what-to-eat/6-reasons-to-never-neglect-flax-seed

Nancy Boardman
April 4, 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, Chiropractic Physician

To schedule an appointment, click here.
 

 

Healthy Valentine Sweets for Your Sweet!

Valentine’s Day is here.  We are all looking for that big box of chocolates that we always get. You know the one, red, heart-shaped with ribbons and flowers, with all those gooey filled chocolates inside.  Nope.  Not this year.  This year we are going to make our own sweets, so we can stay healthy and follow our proper eating plans.  There’s no reason to cheat when we have these recipes we can use.

Chocolate Sandwich Cookies – gluten free and vegan

Ingredients

For the cookies:

  • 1 cup vegan buttery spread softened
  • 1 cup granulated sugar
  • 1/4 cup dark brown sugar
  • 1/4 cup unsweetened applesauce
  • 2 cups gluten-free flour*
  • 1 cup unsweetened cocoa powder
  • 1/4 teaspoon salt

For the filling:

  • 2 Tablespoon vegan buttery spread melted
  • 1 Tablespoon non-dairy milk
  • 1 1/2 cups confectioner’s sugarInstructions

Instructions for the cookies

Preheat oven to 350°. Beat vegan butter and sugars with an electric mixer until fluffy. Add the applesauce, mix until combined.

Combine gluten-free flour, cocoa, and salt and add to the wet ingredients a little at a time until incorporated.

Divide dough into 2 equal parts; flatten each portion into a disk. Wrap in plastic wrap and refrigerate for about an hour.

Place 1 portion of dough on a lightly floured surface, and roll to 1/4-inch thickness. Make sure your rolling pin is coated with GF flour. If you haven’t tried to roll GF dough before, it can be sticky! Flouring the surface and the pin help make it easier. Cut out round shapes with a two-inch fluted biscuit cutter like this. Carefully lift the rounds up with a thin spatula and transfer to a parchment lined cookie sheet.

Bake at 350° for 11-13 minutes for 2-inch cookies. (Keep an eye on them since the dough is dark, it’s hard to tell when they are done! Don’t let them burn! Let them cool for a few minutes on the cookie sheet, then transfer to wire racks.

Instructions for the filling

With a hand mixer, mix the butter and non-dairy milk. Add the confectioner’s sugar a 1/2 cup at a time, mixing until smooth.

The filling should be thick but spreadable. You may not need all of the confectioner’s sugar. (The filling does indeed taste exactly like Oreo filling. Yay!)

Once the cookies are completely cool, frost one cookie and then top with another cookie and press together. These should be stored in the refrigerator due to the non-dairy milk in the filling.

Recipe Notes   

*A number of gluten-free flour blends work well here: Namaste Perfect Flour Blend, Bob’s Red Mill Gluten Free 1-to-1 Flour Blend, Trader Joe’s Gluten Free Flour Blend, Living Now Gluten-Free All-Purpose Flour. Make sure you choose a flour that is safe for your dietary needs.

Recipe from the Pretty Bee

The Easiest Gluten Free and Vegan Chocolate Cake

Ingredients

  • 1 1/2 cups gluten-free flour blend regular flour works in this recipe, if you are not GF
  • 1 cups organic cane sugar
  • 1/2 cup cocoa powder
  • 1 teaspoon baking soda
  • 1/2 teaspoon salt
  • 1/3 cup organic canola oil
  • 1 teaspoon vanilla
  • 1 teaspoon white vinegar
  • 1 cup cold water
  • 3/4 cup mini dairy free chocolate chips
  • confectioner’s sugar for dusting

Instructions

Preheat oven to 350 degrees.

Sift together the dry ingredients. (This step is important, especially with gluten-free flour. Otherwise, you’ll have lumps!)

Add the organic canola oil, vanilla, vinegar, and water. Mix together by hand, and don’t overmix. Stir in the dairy free chocolate chips.

Pour into an 8-inch square Pyrex dish and bake at 350 degrees for about 26-30 minutes, or until a toothpick inserted in the middle comes out clean.

Dust the top with confectioner’s sugar once cool.

Recipe Notes  

I have tried this with Namaste Perfect Flour Blend, King Arthur Gluten-Free Multi-Purpose Flour, and Enjoy Life Foods All-Purpose Gluten Free Flour.

You can use this to make cupcakes – reduce the baking time to about 13-15 minutes. Makes about 12 cupcakes.

Recipe from the Pretty Bee

Vegan Peanut Butter Cups

 Ingredients

  • 1 cup dairy free chocolate chips
  • 1/2 cup peanut butter I used JIF Natural
  • 1 Tablespoon ground golden flax seed meal
  • 1 1/2 Tablespoons confectioner’s sugar

Instructions

Line a mini muffin tin with paper candy cups (or they might be called mini muffin cups).

Place the dairy-free chocolate chips in a glass bowl and microwave for one minute. Stir, and if they are not fully melted, microwave in 15-second increments, stirring in between, until they are smooth and melted.

With a spoon, drizzle some melted chocolate in the paper candy cups. Take the spoon and spread a little bit up on the sides of the paper liner as well. Put the mini muffin tin in the fridge so the chocolate hardens, about 10 or 15 minutes.

Put the peanut butter in a separate bowl and microwave for about 20 seconds so it softens. Remove from microwave and stir in ground flax seed and confectioner’s sugar, mixing until well combined.

Remove the muffin tin from the fridge and put a small spoonful of the peanut butter mixture in each liner. Flatten slightly with the spoon.

Put a spoonful of the remaining chocolate over each peanut butter filled cup. Make sure it totally covers the top of the peanut butter.

Refrigerate until the chocolate is firm, about 20-30 minutes. When serving, you may want to take them out of the fridge for about ten minutes so the chocolate isn’t too hard to eat.

Recipe Notes 

  • use almond butter or another nut butter
  • use sunbutter if you’d like to make these nut free
  • use crunchy peanut butter
  • sprinkle some sea salt flakes on top

Recipe from the Pretty Bee

 

 

 

Vegan Crispy Rice Chocolate Caramel Truffles

Ingredients

  • Truffles:
  • 1 cup beet sugar (or organic cane sugar)
  • 1 fifteen ounce can unsweetened coconut cream
  • 4 tablespoons coconut oil
  • 2 teaspoons vanilla extract
  • 14 ounces dark vegan chocolate, chopped
  • 1 cup crisp rice cereal (like Rice Krispies)
  • Toppings: melted dark vegan chocolate, dark unsweetened cocoa powder, unsweetened shredded coconut, flaky salt, edible gold dust

Instructions

In a heavy medium-sized saucepan add the sugar, coconut cream, and coconut oil and place the pan over medium heat. Simmer until the sugar is dissolved and the caramel gets golden around the edges, this will take about 8-10 minutes.

When the caramel is all smooth and melted remove the pan from the heat and whisk in the vanilla and add the chocolate. Whisk the chocolate into the hot caramel until it is melted and smooth.

Pour the hot chocolate caramel ganache into a pyrex bowl and cool to room temperature.

When the ganache has cooled, fold in the Rice Krispies and then put the bowl of truffle base into the refrigerator and chill until cold and solid.

Prepare a sheet pan with a sheet of wax paper.

Use a small scoop to make little rounds (I make mine about 1 tablespoon big with a melon baller) and roll it into a ball with your palms.

Place the truffles on the prepared sheet pan and place in the freezer for 15-20 minutes until chilled. Then roll in cocoa powder or coconut, or dip in melted chocolate and top with sea salt, coconut or gold edible dust.

Store in an airtight container or in the freezer.   

Recipe from Heather Christo

 

These recipes are pretty, easy and really delicious.  So, start baking and have a great Valentine’s Day!

Barb Schrader
February 7, 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.

 

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/.

Have a Keto Halloween

Keto HalloweenWhile we at Functional Endocrinology of Ohio are not typically into diet fads, members of our office have recently adopted a very effective eating plan – The Ketogenic Diet.

A ketogenic diet is a low-carb, high-fat eating plan designed to encourage the body to burn fat for energy and not carbohydrates. This is a powerful weight management strategy and provides several other known health benefits. This diet has demonstrated effectiveness as an adjunct treatment approach in managing a number of health-care conditions, including:

When the body uses fat for fuel, the liver produces ketone bodies. Ketone bodies burn fat more efficiently than carbohydrates. By eating this way, you create an environment where most of the body’s energy comes from ketone bodies in the blood, rather than glucose.   It becomes easy to use your fat stores to burn them off. This is obviously great if you’re trying to lose weight, but there are also other less obvious benefits like, such as less hunger and a steady supply of energy throughout the day and into the evening.

So, the question then is what should I put into my body to allow it to enter Ketosis? Generally speaking, one should adhere to the following macro-nutrient ratios:

  • High Fat – 60%-80% of total calories from fat.
  • Moderate Protein – 15%-35% of total calories from protein.
  • Low Carbohydrate – 5% or less of total calories from carbohydrates.

Eating according to this macro-nutrient breakdown will allow you to deplete your body of glucose and force it to start breaking down ketone bodies. While the guidelines outlined in this diet plan might seem challenging or intimidating to readers, it’s actually quite simple once you get the hang of it.

Another important part of ketogenic dieting is the concept of net carbs. This calculation is as follows: (Net carbs = Total carbohydrates – Fiber). For example, a medium-sized zucchini has about 6g of total carbs and 2g of fiber. That means that a medium zucchini has 4g of net carbs. Ideally, you should shoot for somewhere around 20g of net carbs/day when starting out.

If you’re looking to clean up your diet, or for an effective way to manage your weight long-term, this strategy might be for you. As always, you should consult a health-care practitioner before beginning any diet program. For many, this diet may not be appropriate and you should make sure you meet the right health criteria before starting.  Also worth noting is that weight loss is not the end-all-be-all marker of overall health. It’s still very important to make sure your body is getting the right nutrients that it needs to work, which it might not be getting just through diet alone.

In the spirit of October, here’s a link to a great holiday keto-friendly Pumpkin Pie Cheesecake worth giving a try this season.   Pumpkin Pie Cheesecake

Dr. Joseph Little, D.C.
October 18, 2017

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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

6 Healthy Recipes to Start Your Morning out Beautifully!

The Most Important Meal of The Day Does Not Have To Be The Most Complicated Part of Your Day


Start the day off with a healthy and delicious meal!  Eating a nutritious breakfast will set the tone of your day.  Food is fuel and energy for our bodies.  Eating a healthy, balanced breakfast promotes more energy to face your day.

Below are 6 Nutritious Breakfast recipes all Gluten, Dairy, Soy, and Egg free.  Great for those adhering to an anti-inflammatory regimen.  The beauty of these 6 recipes is that they can either be ready ahead of time for when you’re on the go or need just enough energy in the morning to make it worth it!

Enjoy!

Breakfast Quinoa Rice Pudding

Ingredients:

  • 2 cups cooked brown rice
  • 3 cups cooked quinoa
  • 1 very ripe banana, mashed
  • ½ cup coconut cream
  • 5 cups almond or coconut milk
  • ¼ teaspoon salt
  • 2 tablespoons maple syrup
  • 1 teaspoon cinnamon
  • 2 teaspoons vanilla extract
  • ¼ teaspoon almond extract

Instructions:

  1. Add the mashed banana, coconut cream, almond milk, salt, and maple syrup to a large saucepan and bring to a simmer. Add in the cooked rice and quinoa.  Continue to simmer, frequently stirring until the rice pudding has thickened and become very creamy – about 10-12 minutes.
  2. Remove from the heat and add in the cinnamon, vanilla, and almond extract. Spoon into bowls and serve with your favorite toppings!  Try fresh berries, toasted coconut, a banana or chopped nuts.

Gluten, Dairy, and Egg-Free Fluffy Classic Pancakes

Ingredients:

      • 2 and ¼ cup vanilla almond milk
      • 1 tablespoon apple cider vinegar
      • 3 cups gluten-free flour blend
      • 1 tablespoon baking powder
      • ½ teaspoon xanthan
      • Liquid from one 15 oz can of chickpeas
      • ¼ teaspoon Stevia
      • ½ teaspoon apple cider vinegar
      • ½ cup canola oil

     

    Instructions:

            1. First, whisk vanilla almond milk and 1 Tablespoon vinegar together and set aside. This will be your faux buttermilk.
            2. In a separate bowl, combine the flour, baking powder, salt, and xanthan together in a medium bowl. Give it a few whisks to mix it all up and set it aside.
            3. Drain all the liquid from the can of chickpeas into the bowl of a stand mixer. Add the ½ tsp vinegar, and turn it on. Let it mix on medium at first, until it stops splattering and white foam forms, then on high-speed until nice and firm and glossy. You should be able to hold the bowl above your head, upside-down.
            4. One your foam is strong, pour in the ¼ teaspoon of Stevia, and mix a few minutes longer. At this point, the foam is secure enough to take on flavorings and lipids. Slowly pour in the oil over the course of about a minute while the mixer is still on high-speed. It should merge fully, with absolutely no deflation of the foam. Once it’s in, let it go another 30 seconds.
            5. You should be able to form super stiff peaks once it is fully incorporated.
            6. First, pour the almond milk and vinegar that you set aside in step 1 into the dry ingredients and mix until just incorporated. It will be very thick. Do not worry, the foam will still fold in nicely.
            7. Once the wet and dry are combined, fold in the foam/emulsion mixture. It will be nice and bubbly. Ladle onto a warm griddle and flip once the bubbles start popping, just like regular pancakes. Remove from griddle once both sides are golden.
            8. Top with Grade B Maple syrup and/or fresh fruit of your choice.
            9. This pairs great with Turkey bacon or Turkey Sausage.

    No-Bake Carrot Cake Energy Bites

    Ingredients:

            • 3 large Medjool dates, pitted
            • 4 dried apricots
            • 2 Tablespoon unsweetened applesauce
            • 2 Tablespoon grade B maple syrup
            • 1 tsp vanilla extract
            • 1 cup gluten-free rolled oats
            • 1/4 cup coconut flour
            • 1/4 tsp ground cinnamon
            • 1/8 tsp ground cardamom
            • 1/8 tsp ground ginger
            • 1/8 tsp ground nutmeg
            • 1 cup shredded carrots
            • unsweetened shredded coconut, for garnish

    Instructions:

            1. Into the bowl of a food processor or high-speed blender, add dates, apricots, applesauce, maple syrup, and vanilla extract, processing until dates and apricots have broken down into smaller pieces and ingredients are well combined
            2. Add oats, coconut flour, spices, and shredded carrot, continuing to process until ingredients are well combined and the mixture sticks together easily.
            3. Add a generous amount of shredded coconut to a shallow bowl. Using a heaping tablespoon, roll dough between your hands before rolling it in the coconut to coat. Set aside on a plate and repeat with remaining dough. Store balls in an airtight container in the fridge for best results, or freeze for longer periods of time.

    Cranberry Almond Energy Bites

    Ingredients:

            • 1 cup gluten-free oatmeal
            • ⅓ cup almonds, chopped
            • ⅓ cup unsweetened shredded coconut
            • 1 Tablespoon ground flaxseed (optional)
            • ½ cup almond butter
            • ¼ cup honey
            • 1 Tablespoon chia seeds
            • ⅓ cup dried cranberries, roughly chopped

    Instructions:

            1. Bake oatmeal, almonds and coconut for 8-10 minutes at 350°, stirring after 5 minutes. Allow the mixture to cool.
            2. In a medium bowl microwave the almond butter for 20-30 seconds until runny, add the baked mix along with flaxseed, honey, chia seeds and cranberries to the bowl. Form into 1.5″ balls and refrigerate. Store in an airtight container refrigerated for up to one week or freezer for 3 month

    Acai Mint Berry Ice Cream

     

    Ingredients:

            • Ice Cream
            • 5-6 frozen bananas
            • 1 cup mixed berries
            • 5-6 fresh mint leaves
            • 4-6 acai berry capsules
            • Toppings
            • fresh fruit

    Instructions:

            1. Add half of your frozen bananas to a high-speed blender or food processor. If using a blender, continue to push down the bananas with your tamper.
            2. Add in mint leaves, acai berry capsules and blend until evenly distributed throughout the ice cream.
            3. Slowly add in the remaining bananas until you have a thick uniform consistency like ice cream.
            4. Scoop out mixture into a bowl and add toppings of choice.

    Frankenstein Smoothie Bowl (My Favorite!)

     

      

    Ingredients:

            • 160 g Spinach
            • 3 Frozen banana
            • 1/2 Mango
            • Handful of Blueberries

    Instructions:

            1. Draw a scary Frankenstein face onto a jar
            2. Blend the banana, spinach, and mango until smooth and combined.
            3. Pour the mixture into a jar and top with the blueberries

    I urge you to invest in yourself and your health.  Eating healthy is one of the very best things you can do for your body.  Start your day with a  well-balanced breakfast for a sharper mind and a boost of brain power.   Take the time to prepare a healthy meal for yourself and the ones you love.  Again, it will set the tone of your day and energize you to face the day!

    How do you start your day? Do you have a healthy breakfast recipe that you would like to share?

    Have a beautiful morning!

    Joy Vale
    Patient Care Coordinator
    October 11, 2017

    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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

    To schedule an appointment, click here.

Laurel. “Breakfast Quinoa Rice Pudding.” Catching Seeds, 26 Sept. 2017, http://www.catchingseeds.com/breakfast-quinoa-rice-pudding/.

allergyawesomeness@gmail.com, et al. “Fluffy, Classic Pancakes (GF, DF, Vegan, Egg, Soy & Peanut/ Tree Nut Free, Top 8 Free).” Allergy Awesomeness, 5 July 2016, www.allergyawesomeness.com/fluffy-classic-pancakes-gf-df-vegan-egg-soy-peanut-tree-nut-free-top-8-free/.

spoons., Amanda @ .running with, et al. “No Bake Carrot Cake Energy Bites | Running with Spoons.” . Running with Spoons ., 23 July 2016, http://www.runningwithspoons.com/2015/03/04/no-bake-carrot-cake-energy-bites/.

Manda, Raw, and Amanda Le. “Acai Berry Mint Ice Cream {Dairy-Free, Vegan Recipe}.” Raw Manda, 27 Dec. 2014, rawmanda.com/acai-berry-mint-ice-cream/?utm_source=community%2Bboard&utm_medium=acai%2Bmint&utm_campaign=pinteres

Finn, Amy @ Feeding. “Frankenstein Smoothie Bowl – Healthy Halloween Breakfast.” Healthy Little Foodies, 5 June 2017, healthylittlefoodies.com/frankenstein-smoothie-bowl-healthy-halloween-breakfast/.

Your Gut is Like a Smelly Drain? What Ordinary Things Can Tell You About Your Gut Health.

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The gut is the most ignored system in health-care! It is a source for all sorts of health ailments. For example depression, Parkinson’s disease, Alzheimer’s disease, multiple sclerosis, autoimmune disease, fatigue, and migraine, just to name a few. Your gut houses about 90 percent of your immune system so, of course, it’s the area that needs the most protection. Think about all those microorganisms that we consume with food. When things go bad with the gut, it doesn’t always translate into pain. Bloated StomachBecause our health care system focuses on symptoms, gut health is often ignored.  Even when the gut is a focus, your doctor is most likely going to give you something to mask the symptoms instead of fixing the cause of the gut dysfunction.

Let’s use the analogy of the plumbing in your body being like the plumbing in your house. Just like the plumbing in your house, sometimes things do not flow right, rot or backing up. The same is true with your human plumbing.  Here are a few examples of  the traditional health care approach to gut dysfunction.

Continue reading Your Gut is Like a Smelly Drain? What Ordinary Things Can Tell You About Your Gut Health.

Feed Your Football Fans The Healthy Way – 6 Great Recipes!

I can hardly wait!  “The Ohio State Buckeyes“ kick off their season on August 31st.  It’s bad I know, but I’ve been doing a count down since it was 100 days out.   I’ve made the decision to eat healthily and offer healthy snack options during football season. I’ve been collecting recipes, and here are some of my favorites.

Avocado Hummus

Nutritional profileDairy Free, Egg Free, Nut-Free, Soy-Free, Diabetic Appropriate, Gluten-Free,  Heart Healthy, High Fiber

Ingredients

  • 1 (15 ounces) Can no-salt-added chickpeas
  • 1 ripe avocado, halved and pitted
  • 1 cup fresh cilantro leaves
  • ¼ cup tahini
  • ¼ cup extra-virgin olive oil
  • ¼ cup lemon juice
  • 1 clove of garlic
  • 1 teaspoon ground cumin
  • ½ teaspoon salt

Directions

Drain chickpeas, reserving 2 tablespoons of the liquid. Transfer the chickpeas and the reserved liquid to a food processor. Add avocado, cilantro, tahini, oil, lemon juice, garlic, cumin, and salt. Puree until very smooth. Serve with veggie chips, veggie, gluten-free crackers

Slow-Cooker Braised Pork with Salsa

Nutritional profile:  Gluten-Free,  Healthy Aging, Healthy Immunity, Low Added Sugars, Low-Calorie, Low Carbohydrate,  Low Sodium,

Ingredients

  • 3 pounds boneless pork shoulder, or butt
  • 1 ½ cups prepared tomatillo salsa
  • 1 ¾ cups reduced-sodium chicken broth
  • 1 medium onion, thinly sliced
  • 1 teaspoon cumin seeds, or ground cumin
  • 3 plum tomatoes, (1/2 pound), thinly sliced
  • ½ cup chopped fresh cilantro, divided
  • ½ cup reduced-fat sour cream

Directions

  1. Trim and discard pork surface fat. Cut meat apart following layers of fat around muscles; trim and discard fat. Cut into 2-inch chunks and rinse with cold water. Place in a 5- or 6-quart slow cooker. Turn heat to high.
  2. Combine salsa, broth, onion and cumin seeds in a saucepan and bring to a boil over high heat. Pour over the meat. Add tomatoes and mix gently. Put the lid on and cook until the meat is pull-apart tender, 6 to 7 hours.
  3. With a slotted spoon, transfer the pork to a large bowl; cover and keep warm. Pour the sauce and vegetables into a large skillet; skim fat. Bring to a boil over high heat. Boil, skimming froth from time to time, for about 20 minutes, to intensify flavors and thicken slightly. Add the pork and ¼ cup cilantro; heat through.
  4. To serve, ladle into bowls and garnish each serving with a dollop of sour cream and a sprinkling of the remaining ¼ cup cilantro.

 Sriracha-Buffalo Cauliflower Bites

Nutritional profileGluten-Free, Egg-Free,  Soy-Free, Nut-Free, Low Added Sugars, Low-Calorie, Low Added Sugar, High Fiber, Low Carbohydrate

Ingredients

  • 8 cups 1 ½-inch cauliflower florets
  • 2 tablespoons extra-virgin olive oil
  • ¼ teaspoon kosher salt
  • 2 tablespoons hot sauce, such as Frank’s RedHot
  • 1-2 tablespoons Sriracha Sauce
  • 1 tablespoons butter, melted
  • 1 tablespoon lemon juice

Directions

  1. Preheat oven to 450°F. Coat a large rimmed baking sheet with cooking spray.
  2. Toss cauliflower, oil, and salt in a large bowl. Spread on the prepared baking sheet; reserve the bowl. Roast the cauliflower until it’s starting to soften and brown on the bottom, about 15 minutes.
  3. Meanwhile, combine hot sauce, sriracha to taste, butter and lemon juice in the large bowl. Add the roasted cauliflower and toss to coat. Return the cauliflower to the baking sheet and continue roasting until hot, about 5 minutes more.

Slow Cooker Honey-Orange Chicken Drumsticks

Nutritional profile: Gluten-Free, Healthy Aging, Healthy Immunity, Low-Calorie, Low Added Sugar, High Fiber, Low Carbohydrate

Ingredients

  • 1/3 cup honey
  • 2 teaspoons orange zest
  • 2 tablespoons Orange Juice (Pulp Free)
  • 3 tablespoons Tamari
  • 3 cloves garlic minced
  • 3 tablespoons minced fresh ginger
  • 1 tablespoon Rice Vinegar
  • ¼ teaspoon crushed red pepper
  • 12 medium chicken drumsticks (3-31/2 lbs) skinned * see tip
  • 2 tablespoons fresh cilantro
  • 2 teaspoons toasted sesame seeds

Directions

  1. Combine honey, orange zest, orange juice, tamari, garlic, ginger, vinegar and crushed red pepper in a small bowl.
  2. Coat a 5 to 6-quart slow cooker with cooking spray. Add drumsticks, pour in the sauce and mix to coat. Cover and cook until an instant-read thermometer registers 165°F when inserted into the thickest part of the meat without touching bone, 2 to 3 hours on High or 4 hours on Low.
  3. Transfer the drumsticks to a bowl. Very carefully pour the liquid from the slow cooker into a medium skillet. Bring to a boil over high heat. Boil until reduced and syrupy, 10 to 15 minutes. Pour the sauce over the drumsticks and stir to coat. Serve sprinkled with cilantro and sesame seeds.
  • Tip: To remove the skin from chicken drumsticks, grip the skin from the meaty end of the drumstick with a paper towel and pull down toward the exposed bone until it comes off completely. 

Cran-Razzy

Nutritional profileGluten-Free, Low-Fat, Low-Calorie

Ingredients

  • ½ cup fresh or frozen raspberries, for garnish
  • 2 cups cranberry-raspberry juice
  • 2 cups seltzer
  • 2 tablespoons lime juice, plus 4 wedges for garnish
  • 6 ounces ( ¾ cup) vodka

Directions

  1. If using fresh raspberries, freeze them in a single layer for about 1 hour (or overnight) before proceeding with Step 2.
  2. Combine cranberry-raspberry juice, seltzer, lime juice and vodka in a pitcher. Divide among 4 ice-filled glasses. Garnish with frozen raspberries and lime wedges.

Spiced Chickpeas

 

Nutritional profileGluten-Free,  Low added sugars, Low-Calorie, High Fiber, Vegan, Vegetarian

Ingredients

  • 1 15-ounce can chickpeas, rinsed
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons ground cumin
  • 1 teaspoon dried marjoram
  • ¼ teaspoon ground allspice
  • ¼ teaspoon salt

Directions

  1. Position rack in upper third of oven; preheat to 450°F.
  2. Blot chickpeas dry and toss in a bowl with oil, cumin, marjoram, allspice, and salt. Spread on a rimmed baking sheet. Bake, stirring once or twice until browned and crunchy, 25 to 30 minutes. Let cool on the baking sheet for 15 minutes.

Here are some websites that you can find plenty of healthy snacks for the games.

Nancy Boardman
August 23, 2017

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. David Hardy, Dr. Joseph Little, Chiropractic Physicians

To schedule an appointment, click here.

https://greatist.com/health/super-bowl-recipes-snacks
http://www.cookinglight.com/entertaining/holidays-occasions/football-party-recipes#healthy-football-recipes
http://www.health.com/health/gallery/0,,20338949,00.html#dips-desserts-and-more-1

Shake It Up and Starting “Blending” Your Diets for Amazing Results!

Blending Diets: Another way to keep you eating healthy!

Just when you think you were being original, you find out somebody has already coined the idea and find gobs of information about a certain topic.  This is the case often when I am working on an idea that just pops into my head.  I may run to google and do a quick search to see if there is anything on the topic and often, there is.  This happened at the beginning of 2017 when completing my annual New Year’s Detox.  On my detox, there is a week where you eat a strict vegan diet.  I took the opportunity to blend the vegan diet with ketogenic diet concepts and found profound results in doing so. In the past, I have struggled with vegan diets and just felt drained and deprived.  What was most magical about my vegan adventure was that I didn’t feel drained and deprived. I felt just the opposite.  I felt a sense of clarity and wholeness.  Maybe it was just the dopaminergic surges going through my brain from completing a new challenging diet and having great results.  Maybe it was the combination of two dietary philosophies and having a greater understanding of utilizing my diet as a tool to function at a greater state of health.  Either way, I use this story to help spark further excitement of how to use your eating plan to your benefit.

 

Recently, a fellow colleague said, “treat the patient and not the symptom.”  It was refreshing to hear because it reminded me again of the amazing opportunity I have each day to influence patients about their diet and lifestyle.  When people say don’t discuss politics and religion, I often fire back, “don’t forget diet”.  What I mean by this is that through my experience of discussing and making dietary recommendations, people can get very emotional about the topic.  Everyone thinks they have already done that diet or wants to “one up” me in the discussion about some detail of a diet.  The fact of the matter is that I don’t know it all and I enjoy learning new things about diet, but when I recommend blending two dietary philosophies, it is often an effort to make my patients further understand how powerful diet is in their lives.  Let’s take again, for example, a ketogenic diet.  This is a high-fat diet that can give the brain an abundance of ketone bodies, which are very efficient in producing energy for the brain.  I like to combine this diet with the Atkins diet concepts.  I always laugh to myself when making this recommendation because people always say, “Oh yeah, I’ve done that diet before”.  People may have indeed done this diet, but when I investigate further and discuss the biochemistry of this diet and how and why it may work, it often starts to go over people’s heads.  I do not do this as an egotistical rant about diet to prove how smart I am when it comes to dietary considerations.  I do this to help educate and hopefully spark some excitement into the minds of my patients.  I have seen it in myself and see it often in my patients, “the thrill is gone.”  It is hard to keep pushing forward with a healthy diet when so many bad influences surround us when it comes time to fueling our bodies with food.  When you eat healthily and feel better because of it, it’s like a freight train moving faster and faster.  It is very hard to slow that momentum down.

Next time you set out on a dietary adventure and try a new eating plan, I urge you to talk to your functional medicine doctor to learn as much about it as possible.  Read about the philosophy of the diet, try to understand the biochemistry of the diet, and certainly look up recipes on the diet so eating is fun and fulfilling.  In doing so, you will be building steam like the freight train.  Soon enough you will be blending dietary concepts and coming up with successful strategies that best fit your body type and propel you down the road to health.  So, get out there and try a new diet!

Dr. Andrew Kender, III
July 5, 2017

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. David Hardy, Chiropractic Physicians

To schedule an appointment, click here.

Image compliments of: https://www.walmart.ca/en/kc/blending-food-101/KC1410400120000

The Best Summer Fruits and Vegetables!

Favorite Summer Vegetables and Fruits

With summer right around the corner, I’m ready for barbecue season to get started. I thought I would share some of my most favorite summer vegetables and fruits. I love them all! If you can buy local and fresh they taste so much better! Look up local farmers markets in your area.

Cherries

Cherry season starts in June. Cherries dark red color is a clue that they are high in antioxidants and phytonutrients. They are high in both fiber and Vitamin C.

Peas

Fresh peas simply cannot be compared to the frozen kind. They are sweet and delicious, and you can eat them either raw or cooked. Peas are absolutely packed with Vitamin C, and they are also a good source of Vitamins A, K, and B6. They offer plenty of fiber, and can be used as a good source of vegetarian iron.
When using fresh peas instead of frozen in recipes, add them at the very last minute – they should really just be warmed, not cooked, to preserve their sweetness.

Spinach

Local spinach is available fresh all summer long. Spinach is a nutrition powerhouse (just ask Popeye). It’s got fiber, protein, calcium, iron, and other minerals, and is a great source of Vitamins A, C, E, K, and B6.
Fresh spinach is great raw in salads, of course, but it can also be used to great effect in hot dishes. Just be sure not to overcook!

Strawberries

Local strawberries knock the socks off berries that have been trucked across the country. They are a great source of Vitamin C and fiber. In fact, just eight strawberries give more Vitamin C than an orange! They are also rich in antioxidants.
Fresh strawberries are super sweet and incredibly delicious in desserts or on top of ice cream.
Some great strawberry recipes: http://www.southernliving.com/food/entertaining/strawberry-dessert-recipes

Asparagus

Asparagus is an excellent source of folate, a nutrient important in maintaining proper cardiovascular function. It’s a great source of Vitamins A, C, and K, as well as the B vitamins and potassium, plus it provides fiber.
Asparagus is a great vegetable to cook on the grill, so it’s a perfect choice for summer cook-outs.
Here’s the perfect grilled asparagus recipe: http://www.seriouseats.com/recipes/2011/05/simple-grilled-asparagus-recipe.html

Beets

Beets are available starting in July, and you’ll find them right through October. They pack in plenty of fiber, Vitamin C, and magnesium and potassium.
A big green salad with beets and walnuts offers a full, nutritious meal, and roasted beets ismake an excellent side dish.

Blueberries

Blueberries are about as healthy food as you can get, and they’ll start to hit stores in July. In addition to fiber, Vitamin C, Vitamin K, and manganese, they’re loaded with antioxidants and phytonutrients. When they’re in season, it’s a great time to visit a u-pick farm and buy several boxes full of fresh berries.
Eat blueberries as a snack, toss them in salads, and use them for beautiful desserts. Blueberries also freeze really well, so you can save some of that summer sweetness for the dark days of winter, too.
Easy delicious blueberry smoothie recipe: http://www.marthastewart.com/336635/banana-blueberry-smoothie

Corn

Fresh corn on the cob is a late-summer treat that’s perfect for camping or barbecues. It’s a good source of fiber, Vitamin C, and manganese, and it provides some antioxidant phytonutrients. Close to 90% of the corn grown in the United States is genetically modified, so keep an eye out for certified organic or heirloom varieties. And remember, since the sugar in corn starts to turn to starch as soon as it’s picked, you should cook and eat your corn as soon as possible after you get it home.
Grilled corn recipes: http://www.seriouseats.com/2013/07/the-food-lab-three-ways-to-grill-corn.html

Green Beans

Green bean season lasts into early fall, so they’re a great option as some of the other summer produce starts to disappear. They’re a good source of Vitamins C, A, and K, as well as manganese and fiber.
Serve fresh green beans raw in salads or on a veggie plate, or steam them lightly for a deliciously sweet and crunchy side dish.

Zucchini

Is there anything better than a fresh, local Zucchini?
Zucchini is one of the very low-calorie vegetables and is only 17 calories per 100 g.  It has no saturated fats or cholesterol. Its peel is an excellent source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
It is an excellent source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure effects of sodium.
Here are some great Zucchini recipes. http://www.health.com/health/gallery/0,,20509747,00.html

Nancy Boardman
May 17, 2017

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. David Hardy, Chiropractic Physicians

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