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

To schedule an appointment, click here.

 

Healthy Easter Recipes

Easter is almost here! YEAH!  In my family that always meant putting on a new dress and white shoes and going to church.  After that, we had a huge Easter dinner consisting of ham, mashed potatoes, corn and dinner rolls, all followed by a bunch of desserts like chocolate pie or coconut rabbit cake.  That was all on top of the huge Easter baskets loaded with chocolate and candy.  Oooh, those were the days.

That was our family tradition, one which I, unfortunately, carried on with my own children.  But now that I am older and my children are older, we are trying on some new healthier traditions.   I thought I would share a few with you.

Instead of the traditional cured ham that is full of sodium and nitrates, we are going to try a honey-baked pork roast, mashed cauliflower and roasted asparagus with almonds.  I’ll give you the recipes I am going to use.

HONEY-BAKED PORK ROAST

1 5 lb. bone-in pork picnic half roast
6 ½ tablespoon organic honey
¼ cup packed brown sugar
2 teaspoons kosher salt
1 teaspoon black pepper
1 teaspoon ground cinnamon
½ teaspoon ground ginger
¼ teaspoon ground cloves
1/3 cup veganaise
¼ cup dijon mustard
¼ cup apple cider vinegar
3/8 teaspoon ground red pepper

Preheat oven to 300 degrees.  Trim tough outer skin layer from pork, leaving as much fat as possible intact. Discard skin.  Rub 2 ½ Tablespoons of honey over pork.  Combine sugar, salt, pepper, cinnamon, ginger and cloves in a bowl.  Rub evenly over pork.  Place pork fat side up on a foil-lined broiler pan.  Bake at 300 degrees until internal temperature registers between 170 and 180 degrees, about 3 – 31/2hours.  Remove from oven and let stand for 15 minutes Combine remaining 1/4 cup honey, veganaise and remaining ingredients in a bowl and serve sauce with the pork.

ROASTED ASPARAGUS WITH ALMONDS

1 pound asparagus, trimmed
2 teaspoons olive oil
¼ teaspoon kosher salt
¼ teaspoon black pepper
3 Tablespoons toasted sliced almonds

Preheat oven to 450 degrees.  Drizzle asparagus with olive oil.  Bake at 450 degrees for 8 to 10 minutes, stirring once after 5 minutes. Sprinkle with salt, pepper, and almonds.

CAULIFLOWER AND GREEN ONION MASH

1 teaspoon olive oil
3 pounds fresh cauliflower cut into florets
3 garlic cloves, thinly sliced
I cup chopped green onions
1 cup low-fat milk, or coconut milk or almond milk
2 tablespoons butter
¾ teaspoon ground pepper
½ teaspoon salt

Preheat oven to 500 degrees.  Toss oil, cauliflower, and garlic on a jelly-roll pan.  Bake at 500 degrees for 20 minutes or until lightly brown, stirring occasionally.  Place cauliflower mixture in a large bowl.  Add onions, milk, butter, salt and pepper to the mixture.  Mash with a potato masher.

And to make the Easter basket healthier, try replacing candy with pieces of fruit and plastic eggs filled with nuts rolled in cocoa.  And never forget the hard-boiled eggs – decorated of course.

HAVE A HAPPY, HEALTHY EASTER!

Barbara Schrader
April 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, Chiropractic Physicians

To schedule an appointment, click here.

Are you Coo Coo for Coconuts? How to Jump on the Coconut Oil Bandwagon!

It took me a while to jump on the Coconut Oil bandwagon. I’ve used it off and on over the last few years, I still was more of an Olive Oil kind of woman. But over the last 6 months I’ve made the change and now am almost only Coconut Oil and occasionally Olive Oil.

Why did I change?  I kept reading about all the benefits for my health.

Coconut oil is high in natural saturated fats. Saturated fats not only increase the healthy cholesterol (known as HDL) in your body, but also help to convert the LDL “bad” cholesterol into good cholesterol. By Increasing the HDL’s in the body, it helps promote heart health, and lower the risk of heart disease.

Some of the Scientific Benefits:

Increases Weight Loss

Builds Muscle

Can Help Fight Infection

Helps Lose Abdominal Fat

Curbs Appetite

Increases Metabolism

Moisturizes Skin

Prevents Gum Disease and Tooth Decay

Protects your Kidney and Liver

Reduces Inflammation and Arthritis

Improves Digestion

Supports Thyroid Functioning

And there are more……

 

Many people misinterpret the term “virgin” coconut oil as not being  oil that is not refined at all; however, all coconut oil is refined considering oil does not actually grow on trees. Therefore, virgin coconut oil actually refers to oil that is the least refined.  That being said, most nutritionists will, understandably, only recommend virgin coconut oil to avoid the adverse affects that refining may have on the last oil product.

It’s recommended to consume two tablespoons of coconut oil per day.

Here are some great recipes:  http://www.bonappetit.com/recipes/slideshow/how-to-cook-with-coconut-oil

Some of my personal favorites are: Any vegetable that you would roast with Olive Oil make the switch to Coconut Oil.

I love taking a Butternut Squash, microwaving it for 1 minute or so and then peeling it (microwaving it makes it easier to peel).  I then remove the seeds and cut up in bite size pieces. I will then cut up a sweet onion. Put in a gallon size bag; add Coconut Oil and some sea salt. Put in the oven at 400 degrees for 30-40 minutes.

I also love putting Coconut Oil in the pan heating it up and adding any vegetables that I have, cooking until tender adding some spinach and then adding eggs depending on how many people you are serving… Delish!

Roasted Chicken: Preheat your oven to 300 – 350 degrees. Take a roasting chicken and rub coconut oil on the outside and under the breast of the chicken and skin add lemon pepper on the outside cut up a lemon and put it  the chicken cavity with some onion. Add whatever vegetable you want to surround your chicken.  Add a little chicken broth in the bottom of the pan and let cook uncovered until done. It’s done when you insert a thermometer into a meaty part of the leg (avoiding the bone.) When the temperature reaches 165 degrees, pull the bird from the oven. Let rest 10 minutes. Kitchen Tip: thigh meat is forgiving, even if overcooked. Cook 1 ½ – 2 hours.  https://cooking.nytimes.com/guides/11-how-to-roast-chicken

Here is my favorite brand of Coconut Oil Nature Way: https://www.amazon.com/s/ref=nb_sb_ss_c_2_11?url=search-alias%3Dgrocery&field-keywords=nature+way+coconut+oil&sprefix=Nature+Way+%2Caps%2C177&crid=3NR9NDLR5PSJK

Here’s some information on how to use Coconut oil with your skin. http://blog.paleohacks.com/coconut-oil-for-skin/#

I know you can get your 2 tablespoons in daily and you will start to see all the benefits!

Nancy Boardman
March 29, 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, Chiropractic Physicians

To schedule an appointment, click here.

What’s the Scoop on Your Coffee Habit? Is it Really that Bad?

Coffee is the vital spark to the American working class. There have been studies that show that 90 percent of Americans are drinking more than 300 milligrams of caffeine a day, which makes it the most popular psychoactive drug by far.  Some say they must have it to act in the morning or how they cannot live without it and that it has been a morning ritual since age 10 or 15. Since we are all different depending on our age, size and health conditions, drinking the same amount will build a tolerance for caffeine, meaning it is not doing for you what it first did.

There have been many things written about the benefits of coffee.  For example, it contains antioxidants or it helps with different diseases. But there are some drawbacks to coffee/caffeine of which most of us have no idea. We often say we need to drink coffee to give us energy. But for many of us, has it gone further than just energy and turned into a kind of jittery tension that is always on and makes it difficult to relax? Maybe it pushes you to get through the paperwork, but longer-term the health implications of this kind of ongoing stress are significant. Your mood and your digestive system are surprisingly interrelated. Unfortunately, when you drink things that have the high levels of caffeine, in it can negatively affect both your mood and your digestive system.

Caffeine serves as a stimulant in the body and is used in the health care world to treat drowsiness, in the non-drowsy medications. Caffeine is used in over-the-counter items for headaches and migraines to prevent them because you get a headache when you do not have caffeine if you have consumed it over the years.  Between the sodas, the prescription and over-the-counter drugs, one ingests a lot of caffeine. A small bottle of 5-hour energy shot has 200 milligrams of caffeine. An 8-ounce cup of coffee has 80-175 milligrams of caffeine depending on how strong. Even decaf coffee has about 3 milligrams of caffeine.

“Drinking coffee on an empty stomach, such as first thing in the morning, stimulates hydrochloric acid production.” [1] This can be a problem because HCl should only be produced to digest meals. If your body has to make HCl more often in response to regular cups of coffee, it may have difficulty producing enough to deal with a large meal.

Protein digestion, in particular, is affected by a lack of hydrochloric acid in the stomach and protein-based foods can pass into the small intestine before being properly broken down. Many of the compounds in coffee like caffeine and the various acids found in coffee beans can irritate your stomach and the lining of your small intestine.

Some experts go so far as to say almost all disease begins in the gut. Given this, you can see why it’s important to limit anything that interferes with its proper functioning.” [1]

There are also some perks of drinking coffee or having caffeine, I enjoy a cup in the afternoons after lunch to give me a push through the afternoon, some want that cup of Joe to start the day out right.  The benefits of coffee are:

  • “Increase your fiber intake
  • Protection against cirrhosis of the liver
  • Reduces suicide risk and depression
  • Reduced heart attack mortality risk” [2]

Do you consume caffeine?  How does it make you feel?  Are you “addicted?”

Barbara Schrader
March 22, 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, Chiropractic Physicians

To schedule an appointment, click here.

  1. https://www.healthambition.com/negative-effects-of-coffee/
  2. http://www.caffeineinformer.com/7-good-reasons-to-drink-coffee

How Tough Are You? You Must Be Mentally Tough – About Your Health!

mental-toughness-1

Do You Have the Mental Toughness to Be Healthy?  

As I was preparing for my APEX Clearvite Detox and reading everything it entailed I started to get overwhelmed. It was 21 days of mostly vegetables, along with supplements, shakes and then I read, I couldn’t eat sugar, dairy, red meat and for one week no animal protein. WHAT? I’m not sure I can go a day without cheese.  Then I took a moment and thought about why I chose to do this. I needed to detoxify my liver; this organ is responsible for removing toxins from my body. The liver changes toxic agents into harmless agents and waste products in a two-phase detoxification process. It is, therefore, normal that some toxins are present in the liver because this where the body sends them for processing. A problem develops, however, when a buildup of inorganic and organic toxins begins to inhibit Phase I and Phase II detoxification. Removing these foreign substances from the body will help the liver get back to operating at optimal levels. But mostly I was looking forward to how I would feel:

  • Weight loss
  • Feel and look younger
  • Increase my energy

As I thought about it, I realized that, physically, my body would be fine. It was a matter of preparing myself mentally. I needed to get mentally tough if I wanted to succeed. What is Mental Toughness?   It is “a measure of individual resilience and confidence that may predict success in health, sport, education and the workplace.” [1] “Mental toughness” is often used colloquially to refer to any set of positive attributes that helps a person to cope with difficult situations. I always say I can do anything for 30 days. And this was only 21 days! But I knew I need to prepare my mind for success. So, I read a few books on Mental Toughness.  These two were my favorites: (1) The Art of Mental Training by DC Gonzales with Alice McVeigh and Training Camp What the Best Do Better Than Everyone Else by Jon Gordon.  I also did some research on the internet.  Here are a few of my favorite blogs on this topic.

  1. http://womenshealthconversations.com/hot-for-your-health/strong-body-strong-mind/

Dr. Kellie Middleton said, “If you want to be the best possible version of yourself, it’s essential that you give your body and mind the tools that they need in order to thrive. Use this as your guide to unlock your true potential by understanding and implementing the mind-body connection in your everyday life.”

  1. http://examinedexistence.com/14-ways-to-develop-and-improve-mental-toughness/

This blog was great to help me think outside of my daily routine, and most of the things they suggested would be a lot harder than what I chose to put in my mouth for 21 days. The idea of kickboxing would be fun but actually doing it – –  I just don’t know.

  1. http://lifehacker.com/how-and-why-to-develop-your-mental-toughness-1619305771

This helped me set up my game plan and be prepared for other things that may happen during the 21 days of the detox.

Now that I’ve done my research, I know I can do this! I am motivated and I put a game plan together. I knew the key was preparation, preparation, preparation. How many times have we all heard this and it’s always true so why don’t we always prepare ahead of time? I wrote down a list of vegetables I loved. I looked up recipes that fit within the guidelines. I went shopping and prepped meals for breakfast, lunch, and dinner. I know me and I know I couldn’t have choices.  It needed to be set ahead of time and ready to go.  I prepped my supplements so that they were easily accessible so I wouldn’t forget. I set my alarm on my phone so I didn’t miss taking them. I also had plenty of support; both my Mom and my sister were doing the detox with me.  And, of course, everyone at work was supportive. Most did the detox in January. I’m ready.  I’ve got this!

I’m a little over half way there and it’s been easier than I thought. I have lost some weight and my energy level is high.  I’m not sure I look 5 years younger but I’m feeling younger. I do miss my cheese. I’ve been out to dinner and I was fine. I must admit I did eat one french fry when I took my nephews to McDonald’s as treat.  It tasted greasy and very salty so one was enough.  I’m on no meat week now so I’m ready to add chicken back into my life. Only 2 days… I know if I hadn’t mentally prepared for this detox I would have cheated in the first week. But I kept telling myself I can do anything for 21 days and I’m only helping myself which will enable me to help others.

mental-toughness-2

Nancy Boardman
February 22, 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, Chiropractic Physicians

To schedule an appointment, click here.

[1]  https://en.wikipedia.org/wiki/Mental_toughness

Are you eating inflammatory foods? Food for thought!

food-sensitivitySo I dropped my boys off at daycare the other day.  It was an early morning for my toddler and infant so I didn’t have time for them to sit down and eat breakfast at the table so I sent their food in with them to eat at daycare.  I forgot that one of the breakfast snacks I left had peanuts in it.  I left the daycare pretty quick that day and the teacher did not have time to find the error and send me back out the door with the contraband.  When I came back later that evening to pick up my son there was a friendly reminder posted on the door as follows; To All: Please remember this is a peanut free zone.  This was obviously intended for me to see since I made the mistake earlier that morning.  I tucked my tail between my legs and walked out knowing then the mistake I had made.

Recently, a study reported that giving peanut butter to some children early may help prevent a peanut allergy.[1]  Generally, peanuts are one of the top food allergens in the United States according to the Food and Drug Administration [2]. Others topping the list include dairy, gluten, soy, eggs, shellfish, and even other varieties of fish.  With such serious consequences that some of these foods can have for children like anaphylaxis, it is likely that most of you reading this blog have heard of the threat that food holds.  I share this example not for entertainment, but for enlightenment.  It just really goes to show the power of foods and the effects it can have on the body.  Certain foods are lethal for some affected with true allergies.  But what if I was to ask you to define an “inflammatory food,” would you be able to answer?  My education and research about the effects of food on the body began in high school when I had my first lesson in inflammatory foods due to those darn school lunches!  That was the first thing ever to give me heartburn, which was signaling my body to tell me what I ate was inflammatory to my digestive tract.

What is inflammatory for one person may not be inflammatory for another.  This highlights how all of us are very unique and special in our own ways. I have practiced now for 6 years and have “mixed” (joke for my colleagues reading this – you know who you are) in nutritional support for my patients and dietary recommendations to follow.  I have been so excited to watch the success patients have by eliminating these “inflammatory” foods from their diet.    Diet and nutritional supplements played a large part in this success in addition to a physical and mental health plan.  At the end of the day, it is the synergistic effect of all the recommendations made under my chiropractic scope of practice that ultimately allows the life forces to generate greater magnitude.

So what is an inflammatory food??  I would like to clarify what I consider inflammatory foods based on my clinical ability and professional opinion.  For the most part, I follow the lead of the United States FDA.  This is a good place to start because these foods are bold-faced at the end of the ingredient labels on anything packaged. Gluten, dairy, soy, eggs, tomatoes, and peanuts are a good starting point.   This is what I consider the “introductory” inflammatory foods.  I would definitely expand the list if you really wanted to sit down with me and discuss food topics as I could talk hours about a variety of reasons why certain foods are good or bad for you.  But, my intention today is to make you think a little differently about the power of food.  After all, we eat it every day, and we know that it is going to affect how we function.

So what I want you to do next time you are reading that food ingredients on the back of your favorite food product at the grocery store, skim all the way to the end of the list and look for any bold-faced ingredients.  Those ingredients are generally inflammatory.  To find out if these foods might be inflammatory to you, see your functional medicine doctor and get tested!

Yours in Health,

Dr. Andrew J Kender III, DC
January 18, 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, Dr. Andrew Kender, Dr. Robert Nichols, Chiropractic Physicians

To schedule an appointment, click here.

[1] http://www.health.harvard.edu/blog/new-guidelines-preventing-peanut-allergy-babies-201701171104

[2] http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm079311.htm

7 Healthy Recipes to Help You through the Hustle and Bustle

christmas-2016

Merry Christmas From

Functional Endocrinology of Ohio

Love the Holiday Season but don’t want to sabotage your healthy lifestyle? Below are sure ways to stay on track, not run out of steam during the hustle and bustle of it all, and still enjoy the time with your loved ones.

The key to maintaining a healthy lifestyle is to always plan. I like to use my Sunday mornings to plan my meals for the week.  Being prepared takes the stress out of it all and ensures that I make good decisions throughout the week. Make sure to start the day out with a well-balanced breakfast. Enjoy veggies and proteins first. Be sure to include at least 2 different fruits and 2 different veggies per day.  Also, be sure to drink plenty of water to hydrate throughout the day. Always have a small snack on hand to tide you over until the next mealtime.  I like to cut up fresh veggies for on the go and I never leave home without a bag full of almonds.

Below are 7 healthy recipes that are personal favorites of mine.  I hope you enjoy!

BLUEBERRY TURKEY BREAKFAST SAUSAGE

Ingredients

1 lb ground turkey
1 tsp kosher salt
½ tsp ground black pepper
½ tsp garlic powder
1 tsp dried rosemary, roughly chopped
½ tsp dried thyme
½ tsp ground nutmeg
1 tbsp. maple syrup
½ cup fresh blueberries
1 tbsp. olive oil or avocado oil

Instructions

In a large bowl, combine ground turkey, salt, pepper, garlic powder, rosemary, thyme, and nutmeg and mix until the spices are even dispersed throughout the turkey. Then stir in the maple syrup and blueberries carefully so you do not break any of the blueberries.

Form into 8 to 10 patties.

Preheat a large skillet over medium-high heat with the tablespoon of oil.

Place patties in the skillet in two batches, cooking for about 3-5 minutes on each side, until the patties are browned on each side, the center is cooked through and reaches an internal temperature of 165F.

HUMMUS CHICKEN SALAD

Ingredients
(Makes 4 cups)

1 (15 oz) can chickpeas, rinsed & drained
3 TBSP water
3-4 TBSP lemon juice
3 TBSP olive oil
1 clove garlic {about 1 tsp minced}
½ tsp salt
½ tsp paprika
¼ tsp cayenne pepper
3 cups (12 oz.) cooked chicken, shredded
¼ cup grated onion {about ¼ medium onion}
½ cup diced bell pepper {about ½ bell pepper}
½ cup diced celery {about 2 stalks}

Instructions

Add chickpeas, water, lemon juice, olive oil, garlic, salt, paprika, and cayenne pepper to a bowl of a food processor. Process until completely smooth.

Transfer to a bowl and stir in shredded chicken and grated onion {along with any juices from onion}. Stir until completely combined. Add in diced bell pepper and celery. Taste and season with more lemon juice, salt, paprika, and/or cayenne pepper as needed.

EASY SPICED HOT FRUIT BAKE

Ingredients

2 cup sliced apples
2 cups green pear slices
1 1/2 cup fresh cranberries
1 cup pineapple chunks (save the juice)
lemon juice
1/3 cup coconut sugar
1 tbsp agave or honey
1 tsp cinnamon
1/4 tsp nutmeg
1/2 stick melted butter or 4 tbsp melted earth balance vegan butter
2 tbsp melted coconut oil (this is optional but does give it more flavor and coating. Add 1 tbsp butter instead if you don’t have coconut oil).
1/3 cup chopped walnuts

Instructions

Preheat oven to 300F.

In a large bowl, toss your fruit and add in 1-2 tsp lemon juice. Set aside.

In another glass bowl, combine your melted butter, sugar, spices, and coconut oil.

Add in honey and a little bit of your leftover pineapple juice as well.

Add this sugar/butter mixture to your fruit and coat evenly.

Pour fruit evenly in a 9×12 baking dish.

Pour the leftover sugar/butter/oil mixture on top.

Baking for 1 hr.

Add your nuts last.

Mix fruit again and serve.

You can also add your nuts in the last 30 minutes of the baking time if you prefer them hot and baked as well

BUFFALO CHICKEN DIP

Ingredients

3 cups cooked chicken, shredded (I used leftover rotisserie chicken)
1 cup mayonnaise (homemade or Primal Kitchen /Sir Kensington )
½ cup hot sauce (I used Tessemae’s but Frank’s Original works too)

1 teaspoon garlic powder

½ teaspoon onion powder

¾ teaspoon sea salt

¼ teaspoon black pepper

Instructions

Preheat your oven to 350 degrees. Combine all the ingredients in a medium-sized bowl and stir well.

Pour the mixture into an 8×8” dish, or a round dish like the one that I used in the photos.

Bake uncovered for 30-35 minutes, or until the edges are lightly brown and bubbling.

Enjoy warm with celery, carrot and zucchini sticks! Plantain chips are awesome too!

CHICKEN AND ASPARAGUS LEMON STIR-FRY

Ingredients 

1 1/2 pounds skinless chicken breast, cut into 1-inch cubes
Kosher salt, to taste
1/2 cup reduced-sodium chicken broth
2 tablespoons Tamari
2 teaspoons cornstarch
2 tablespoons water
1 tbsp canola or grapeseed oil, divided
1 bunch asparagus, ends trimmed, cut into 2-inch pieces
6 cloves garlic, chopped
1 tbsp fresh ginger
3 tablespoons fresh lemon juice

Instructions

Lightly season the chicken with salt. In a small bowl, combine chicken broth and soy sauce. In a second small bowl combine the cornstarch and water and mix well to combine.

Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes.  Add the garlic and ginger and cook until golden, about 1 minute. Set aside.

Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Set aside.

Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

DAIRY-FREE EGGNOG

Ingredients

1 cup unsweetened almond milk
1/8 cup coconut milk (I use canned full fat)
1 frozen banana (cut in chunks)
1 teaspoon cinnamon (I like Ceylon Cinnamon)
1 teaspoon vanilla extract
1/4 teaspoon nutmeg
cloves pinch (optional)
1 tablespoon maple syrup (optional depending on your sweetness level)
Splash of rum

Instructions

Place all ingredients in a blender and blend for a few minutes until completely combined and a little foamy and frothy.

Garnish with sprinkled cinnamon or nutmeg. I have garnished with a few pomegranates for holiday color. Optional: add a splash of rum.

COCONUT SNOWBALLS

Ingredients

1 & ¾ cups unsweetened shredded coconut, divided
2 tsp melted coconut oil
3 Tbsp organic, raw honey
2 Tbsp unsweetened coconut milk
½ tsp pure vanilla extract
½ tsp ground cinnamon
⅛ tsp sea salt

Instructions

Melt the coconut oil and place it with 1 cup of the shredded coconut in a food processor. Process on high speed, scraping down the sides periodically until it reaches a paste-like consistency. (It does not have to be completely smooth like coconut butter; some texture is good.)

Add the honey, coconut milk, vanilla, cinnamon, and salt and process until well combined. Add ½ cup plus 2 Tablespoons of shredded coconut and pulse until just combined.

Shape the mixture into 12 (1-inch) balls and coat with the remaining 2 Tablespoons of shredded coconut. Refrigerate for at least an hour and up to 5 days. Eat cold or bring to room temperature before eating, depending on personal preference.

I hope you all enjoy the magic of the season and the company of friends and family.  Before you attend your holiday parties be sure to have a small snack so that you may make good decisions when you arrive. Take your favorite healthy dish and share the gift of health with others.  Enjoy focusing on the conversation and eat slowly!  If all else fails, take it easy on yourself and go for a walk after dinner!

I would love to hear some of your favorite recipes!

Joy Vale
December 18, 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. Robert Nichols, Chiropractic Physicians

To schedule an appointment, click here.

Megan. “Blueberry Turkey Breakfast Sausage – A Dash of Megnut.” A Dash of Megnut. N.p., 18 Oct. 2016. Web. 05 Dec. 2016.

“A Little Christmas Spirit.” Amber. “Coconut Snowballs – Dessert Now, Dinner Later!” Dessert Now,

Dinner Later! N.p., 11 Jan. 2016. Web. 29 Nov. 2016.Flickr. Yahoo!, n.d. Web. 29 Nov. 2016.

Christine. “Dairy Free, Egg Free Nog – 24 Carrot Kitchen.” 24 Carrot Kitchen. N.p., 10 Nov. 2016. Web. 29 Nov. 2016.

Meme. “Hummus Chicken Salad.” Living Well Kitchen. N.p., 09 July 2016. Web. 29 Nov. 2016.

https://www.facebook.com/CotterCrunch. “Easy Gluten Free Spiced Hot Fruit Bake.” Cotter Crunch. N.p., 01 Dec. 2016. Web. 05 Dec. 2016.

“Chicken and Asparagus Lemon Stir Fry | Skinnytaste.” Skinnytaste. N.p., 28 Mar. 2016. Web. 05 Dec. 2016.

Livinglovingpaleo. “Buffalo Chicken Dip – Living Loving Paleo.” Living Loving Paleo. N.p., 29 Jan. 2016. Web. 05 Dec. 2016.

The Ketogenic Diet – Is It Just What You Need?

ketogenic-diet

What is it?  Is it right for me?  How do I get started?

There is a lot buzz about the ketogenic diet in the headlines right now.  I have emails, Facebook feeds and even ads coming through snail mail in my mailbox at home promoting a ketogenic diet.  I am seeing far out recipes like bulletproof coffee, bacon, and butter, and other varieties of high-fat recipes and I think to myself, “It should be called the heart attack diet and not the ketogenic diet!”   That really isn’t the case. Multiple studies prove a positive impact on cardiovascular health. Different diets have plagued the United States and even the world with different people branding a style of eating to “quote unquote” make people lose weight and feel better.  Sometimes it is that simple and people do feel better and lose weight on a certain style of eating.  That is the point to my blog today.  Unless you are one of those people who have it all figured out, then maybe you need to try something new and see how you feel.  The ketogenic diet seems complex and it seems kind of crazy but the science and philosophy behind the diet shows that it is a good option for people trying to break the mold and feel better naturally through diet.

What is the Ketogenic Diet?

Simply put, a ketogenic diet is a high-fat diet.  This is completely opposite of the SAD Diet a.k.a., The Standard American Diet.  The standard American consists of carbohydrates which in my opinion is a why over 65% of our society is overweight. (2)  Most people do not exert enough energy on a given day to keep up with the Carb loading that is rampant in our society.  When you eat a high carbohydrate diet your body uses glucose for fuel.  When you switch to a ketogenic diet your body uses fat as the fuel which is much healthier and efficient for fuel.  In fact, Ketogenic researchers Dr. Steve Phinney and Dr. Jeff Volek have noted that a sugar burner has only about 2000 calories’ worth of energy stored in their body while a fat burner has over 40,000 calories worth of fuel – more than twenty times as much! (3) This is the exact reason I would encourage any person without a history contra-indicated them to eat large amounts of fats or having a buildup of ketones in the body, to try the diet and see how you function.  It sounds intriguing I’m sure if you have never attempted the style of eating.
So what exactly is a ketone. The word ketone derives its name from Aketon, an old German word for acetone. (1)  For the Chemist, a ketone (alkanone) /ˈkiːtoʊn/ is an organic compound with the structure RC(=O)R’, where R and R’ can be a variety of carbon-containing substituents. (1)  Ketones are also abundant in nature.  We find them naturally in our bodies, but they have often been given a bad rap due to the negative associations with common health issues such as diabetes Type I and Type II.  Ketoacidosis relates to people who do not make insulin and this is life-threatening condition.  It is true that a ketogenic diet is not the best eating pattern for you if you suffer from such health issues.  A more thorough list, but not limited to, can be found at: http://www.ketogenic-diet-resource.com/support-files/who-should-not-follow-a-ketogenic-diet.pdf
Getting started on a ketogenic diet can often be a little uncomfortable.  You may experience what feels like the flu symptoms (the ketogenic flu).  When your body is switching from a sugar burning state to a fat burning state, you can experience a variety of symptoms from hot flashes to headaches.  This typically starts to subside within the first week of your body becoming ketogenic and you should not have the same trouble moving forward in the diet.  If certain symptoms do remain then check in with a qualified practitioner to assure that you are performing the diet properly and to exclude another issue.

How do I get started on a Ketogenic diet?

Simply put – start eating copious amounts of FAT!  Start reducing your carbohydrate intake and grab a pencil and paper to start food tracking.  I feel it is important if you have never completed a ketogenic diet that you calculate your macronutrients to make sure you are eating the proper amount of fat, carbohydrates, and protein.  This is challenging in the beginning because it takes a lot of dedication and time to calculating your dietary ratios.  There are books you can pick up at the local library to help calculate these ratios or if you have access to the internet you can calculate simply by researching the foods you are eating on Google.
I recommend buying ketone urine dipsticks that are found by the blood sugar monitors in your local store to find out if your body is producing ketone bodies.  This is not the most correct way to tell if you are in a true ideal state of diet-induced ketosis but it the most cost-effective way.  The most accurate way is to buy a glucometer that can also register ketone bodies in the blood serum.  They are a little expensive and the strips to test ketones are $3-4 a strip on average.  You can start with the urine dipsticks and then have a blood test performed by the primary care physician who is overseeing your case to make sure you are in an ideal state of ketosis.
It is important to also take some nutritional supplements to help along the way.  An electrolyte supplement helps keep the body replenished with magnesium and potassium as a ketogenic diet can take away from your body’s overall mineral storage.  One may experience leg cramps if not supplemented.  Carnitine is also a dietary supplement that can help use the fat digested and turn it into energy. (4)
In summary, do not overlook the ketogenic diet or consider it a reckless fad diet.  The potential for a variety of health benefits comes with sticking to this diet and the success stories are abundant.  Good Luck!
Dr. Andrew Kender, D.C.
September 18, 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. Robert Nichols, Dr. Jessica Eckman, Chiropractic Physicians
To schedule an appointment, click here.

 

  1. https://en.wikipedia.org/wiki/Ketone
  2. https://www.washingtonpost.com/news/wonk/wp/2015/04/22/youll-never-guess-the-worlds-fattest-country-and-no-its-not-the-u-s/
  3. Moore, Jimmy, Emmerich Maria: The ketogenic Cookbook: 2015 Page 13
  4. http://www.bodybuilding.com/fun/11-super-side-effects-from-taking-l-carnitine.html

Image compliments of: http://www.improvementwarriorfitness.com/ketogenic-diet-transformation-contest-coaching-january-2016/

Do You Know What is In Your Expensive Coffee?

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The Most Expensive Coffee in the World is Brewed from Beans Partially Digested and Defecated by the Asian Palm Civet

untitled-design-92The world’s most expensive coffee, kopi luwak (literally, “civet coffee”) is brewed from coffee beans eaten and partially digested by the Asian palm civet, a catlike wild animal.   The beans are harvested from the droppings of the civet and washed, and can be brewed into an aromatic coffee renowned for its low bitterness and excellent flavor.

According to coffee critic Chris Rubin, “The aroma is rich and strong, and the coffee is incredibly full bodied, almost syrupy.  It’s thick with a hint of chocolate, and lingers on the tongue with a long clean aftertaste.”  A pound of kopi luwak can cost anywhere from $100 to $3,000, and a single cup may cost as much as $80.

Traditionally, the coffee was so rare because harvesters had to scour the rainforest floor looking for civet droppings that contained coffee beans.  In recent years, some people have started caging wild civets and feeding them the beans directly.

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. Robert Nichols, Dr. Jessica Eckman, Chiropractic Physicians

To schedule an appointment, click here.

www.nytimes.com/2010/04/18/world/asia/18civetcoffee.html
http://www.naturalnews.com/specialreports/25-Amazing-Facts-About-Food.pdf

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
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 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.
Sources:
“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.