Want more sunshine in your day? Find out a few ways to make it happen.

Daylight Savings Time Can Make You Healthier!

As we quickly close out February, we begin March and another daylight savings time.  Daylight savings is Sunday,  March 12, 2017, this year.  Some dread the idea of losing an hour of sleep but with it also comes more daylight hours to get out and enjoy the nature that surrounds us.  It’s the beginning of warmer weather too!  As I continue to grow in this world, I try to find a breath of fresh air anywhere I can.  I like to commit to those things that bring happiness and health into my life.  I would like to use the daylight savings this year to get you on the road to better health.
I remember doing my first “detox” fresh out of Chiropractic school.  A book inspired it and the detox included a special cocktail made with apple cider vinegar, lemons, and other ingredients I don’t remember. What I do remember was that it was a bitter drink and added to the excitement of cleansing the body.  I was given foods to eat and avoid and I remember to this day the health and wellness it brought that summer.  Since then I have personally done multiple different detoxes and recommended thousands of detoxes to my patients with great success.  Well, it’s that time again folks, with the seasons beginning to change then so should your diet.  I urge those out there reading to use the daylight savings event as a catalyst to propel you into the abyss of health and get busy on some form of new eating plan and supplement regimen.  Some of us just finished a “New Years cleanse” and are saying “Dr. Kender I just did a cleanse at the beginning of the year!”  Well, that’s great and it’s time to get busy again.  My good friend from Chiropractic school helped inspire the idea of the “quarterly cleanse” which I quickly adopted.  It makes perfect sense to me in northeast Ohio.  Every time the season changes is a good time to do a “detox”.  Daylight savings just happens to fall around that quarterly mark and so begins another journey.  You only have one life to live so you can either get busy being healthy or you can keep being a lump on a log and do nothing!  What’s it going to be?
How about resetting your sleep patterns these daylight savings?  Does anyone remember who said, “Early to bed, early to rise, makes a man healthy, wealthy, and wise”?  I’m sure most of you have heard that Benjamin Franklin quote.  I love this quote and have used it and will continue to use it until the day I die because it gets me fired up to try to get a good night’s rest and get up and embrace the day with excitement and passion.  Usually, this works better in the fall because it gets darker earlier but do not let that be your excuse to try to reach a goal of getting more rest. At least half to 75% of my patients have some form of sleep complaint.  Sleep issues come in all shapes and colors.  Problems falling asleep or staying asleep are the two most common complaints.  The reasons why vary for each person.  I have found in my private practice that health related issues can cause a lack of good rest, which is recovered with proper support.  But what do other professionals say about adjusting to the time change?  WebMD says, “it takes about one day to adjust for each hour of time change”. (1) Whatever gets you fired up, make it happen.  As the late Michael Jackson once sang, “I’m looking at the man in the mirror, Ohh, I’m asking him to change his ways, Ohh.”  It’s all about attitude; you’ve got to want to make the difference.
How about using the extra daylight to do something physical.  Take that jog in the morning that you keep talking about.  The park is open at daylight and closes at dusk so your excuse that the park isn’t open until sunrise does not work anymore so get out there and “git er dun” …You know who you are reading this;)  Maybe you get up and tend a little slice of the garden that you’ve been talking about doing for the last three summers and never did.  Whatever it might be, use the daylight and extra time to make something happen that brings health and happiness to your soul, because we all have things tearing at us each day.  If we can’t keep our positivity at least 51% and our negativity down below 49% then the devil wins.  That’s no good.
This blog is only simply intended to have you do something great with yourself this change of season.  I will be committing to the quarterly cleanse and my second round begins on the daylight savings time clock.  I’m sure I’ll add a few things to the list as I still have two weeks to think about it and hopefully you do too.  Remember,  “[t]he power that made the body, heals the body”
Yours in peace and prosperity,
Dr. Andrew J Kender III DC
March 8, 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] http://www.webmd.com/sleep-disorders/features/coping-with-time-changes
Picture thanks to: https://futurism.com/20083/

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

Easter Dinner On A Detox? You Do Not Have to Eat Like a Rabbit!

Easter
12 Easter Recipes You Can Eat
On The Clearvite Detoxification Program

Rest assured that you too can enjoy ANY Holiday season with family and friends while on the ClearVite detox . The key to any successful journey is planning and preparation.  By simply planning and being ready for Easter Day you can power through your Clearvite detox with confidence and ease and still enjoy a great meal. You’ve got this! [Click to Tweet]

Whether you intend to host Sunday’s dinner or arrive as a guest, don’t come up empty-handed!  Give 100% to your detox.  Share the Healthy and make your own new traditions! Below are a few of my favorite recipes from appetizers to desserts.   Follow these recipes for a fabulous, gluten, dairy and soy free Easter Dinner!

APPETIZERS

DAIRY-FREE FRUIT DIP RECIPE

1 (14 oz.) can unsweetened full-fat coconut milk
8 drops stevia extract
2 tsp. lemon juice
1 tsp. lemon zest
1 tsp. vanilla extract
Optional: fresh fruit for dipping (strawberries, blackberries, apple slices, etc.)

Place the can of coconut milk in the refrigerator for a minimum of 4 hours. Open the can. The coconut cream will have hardened at the top of the can and the liquid will be at the bottom. Use a spoon to scoop ½ cup of the hardened coconut cream off the top of the can. Try not to get any of the liquid from the bottom of the can.

Add the cold coconut cream to a large bowl. Use an electric mixer on medium speed to beat the coconut cream until fluffy (about 3-4 minutes).

Add the stevia extract, lemon juice, lemon zest, and vanilla. Mix until well combined (about 1 minute).

Spoon into a serving bowl and serve immediately with fresh fruit.

Store covered in the refrigerator. Once refrigerated, the dip will harden a little and may need to be rewhipped before serving.

GLUTEN-FREE CHEX MIX

3-1/2 cups Rice Chex
3-1/2 cups gluten-free O’s Cereal
1/2 cup sliced Almonds
½ cup pecan halves
1 cup craisins
6 tablespoons Soy free Earth Balance Vegan butter
¼ cup gluten-free Worcestershire sauce
2 teaspoons seasoned salt
½ teaspoon garlic powder
½ teaspoon onion powder
2 cups gluten-free bite sized pretzels
 
For the Homemade Seasoned Salt:

1-1/2 Tablespoons salt
3/4 teaspoon paprika
3/4 teaspoon garlic powder
1/4 teaspoon onion powder

Preheat oven to 250 degrees. Combine ingredients for Homemade Seasoned Salt in small dish then set aside.

In a very large bowl combine Rice Chex, O’s cereal, Craisins and Almonds. In a small bowl stir together butter, Worcestershire sauce, seasoned salt, garlic powder, and onion powder. Pour butter mixture over cereal mixture then stir with a spatula to coat. Pour into a 11×17″ or larger baking dish then bake for 45 minutes to 1 hour, stirring every 15 minutes. Stir in pretzels when Chex Mix is cool, then serve!

VEGAN SPINACH DIP

2 teaspoon olive oil
1 cup finely chopped red bell pepper
5 cups frozen chopped spinach
⅔ Teaspoon garlic powder
Two bricks Daiya jalapeno havarti cheese, cut into cubes
1 cup unsweetened coconut milk (from the refrigerator section)
More red bell pepper for garnish
Tortilla chips

In a large pot, cook the chopped red pepper in the olive oil over medium heat. Once the pepper is soft, add the spinach, and stir until it starts to thaw.

Add the coconut milk and garlic powder and cook until heated through.

Add the cubed Daiya cheese, and stir constantly until melted and creamy.

Pour the dip into a serving dish and top with more chopped red pepper.

Serve with tortilla chips.

LEMONY MARINATED VEGETABLE SALAD

 ½ cup lemon juice
1 teaspoon lemon zest
¾ cup olive oil
4 small cloves garlic, crushed
1 teaspoon oregano
1 teaspoon sea salt
6 cups of chopped, fresh vegetables (pick crunchier hearty vegetables that will hold up tothe marinade)
2 – 3 cups cooked quinoa
Chopped cilantro or parsley to garnish (optional)

Make your quinoa and let cool.

Chop your vegetables and add to a large bowl. Choose from cabbages, yellow squash, carrots, radishes, peppers, cauliflower, broccoli, asparagus, etc.

In a separate bowl mix your lemon juice, zest, olive oil, garlic, oregano and salt. Whisk well.

Toss your veggies with the dressing and refrigerate overnight.

Then next day mix your quinoa with your marinated vegetables and let set in the refrigerator for an hour.

You can also eat the veggies without the quinoa as a salad or on top of a sandwich as a slaw.

Top with chopped cilantro, parsley or basil if you wish.

Main Dish

THE BAREFOOT CONTESSA’S HERB-ROASTED TURKEY BREAST RECIPE

1 whole bone-in turkey breast (6½-7 pounds)
2 tablespoons good olive oil
1 tablespoon minced garlic (3 cloves)
2 teaspoons freshly squeezed lemon juice
2 teaspoons dry mustard
1 tablespoon chopped fresh rosemary leaves
1 tablespoon chopped fresh sage leaves
1 teaspoon chopped fresh thyme leaves
1 ½ teaspoons kosher salt
½ teaspoon freshly ground black pepper
¾ cup dry white wine

Preheat the oven to 325 degrees. Place the turkey breast on a rack in a roasting pan, skin side up.

In a small bowl, combine the olive oil, garlic, lemon juice, mustard, rosemary, sage, thyme, salt, and pepper. Rub the mixture evenly all over the skin of the turkey breast. (You can also loosen the skin and smear half of the paste underneath, directly on the meat.) Pour the wine into the bottom of the roasting pan.

Roast the turkey for 1½  to 1 ¾ hours, until the skin is golden brown and an instant-read meat thermometer registers 165 degrees when inserted into the thickest and meatiest area of the breast. Check the breast after an hour or so; if the skin is overbrowning, cover it loosely with aluminum foil.

When the turkey is done, remove from the oven, cover the pan with aluminum foil, and allow the turkey to rest at room temperature for 15 minutes. Slice and serve warm with the pan juices.

LEMON HERB ROASTED CHICKEN RECIPE

3 Tbsp. soy free Earth Balance Vegan butter
4 minced garlic cloves
1 tsp fresh rosemary, finely chopped
1 tsp fresh thyme, finely chopped
1 whole organic chicken (about 4 lbs.) cleaned and dried
2 lemons, zest both
1 small onion, cut into wedges
Salt, pepper and paprika to taste

Preheat oven to 425º F

In a bowl, mix the butter or ghee, garlic, thyme, rosemary and zest from 2 lemons. Add a little salt and pepper

Place chicken (patted dry) inside a roasting pan

Slice one of the lemons and place inside cavity along with the onion wedges and a few extra rosemary and thyme sprigs

Tie legs together (optional) with water-soaked twine

Brush chicken with the butter/ghee and seasoning mixture you prepared in the bowl. Place some under the breast skin if possible.

Squeeze juice from the remaining lemon over the chicken, then sprinkle skin with salt, pepper and a little paprika

Roast in 425º F oven for about 1 hour (using a meat thermometer is highly recommended – when the temperature reaches 165º F, the chicken is cooked through)

Remove from oven and let rest for 15 minutes before slicing and serving

Important Tip:

If skin starts to darken too much while roasting, lightly place aluminum foil over the chicken and leave in place for the rest of the cooking time.

OVEN ROASTED GREEN BEANS

1 pound green beans, trimmed
2 T. olive oiL
1 lemon, halved
2 cloves garlic, minced
Salt and freshly ground black pepper

Adjust an oven rack to the middle position and preheat oven to 450°F.

On a large rimmed baking sheet lined with aluminum foil or parchment paper, toss green beans with olive oil. Squeeze lemon halves over beans. Slice lemon halves and add to baking sheet, if desired. Roast until browned and almost tender, stirring occasionally, about 10 minutes.

Remove from oven and stir in garlic.  Roasted until fragrant, 2 minutes longer. Season to taste with salt and pepper.

ROSEMARY, OLIVE OIL & SEA SALT MASHED SWEET POTATOES

2 medium sweet potatoes
2 tablespoons olive oil (preferably a good quality extra virgin olive oil)
Coarse sea salt
1-3 sprigs rosemary, stems removed, finely minced
Pinch pepper
 
Preheat oven to 400. Brush sweet potatoes with olive oil and sprinkle with sea salt. Roast until fork tender, about 1 hour.

Cut off the ends of each sweet potato. You may remove the skin if desired; I did not. Transfer to a large bowl, add a tablespoon of olive oil and mash with a fork or masher, or use a mixer or immersion blender. Add 1 sprig rosemary and a pinch of pepper, and taste. Add extra rosemary and/or salt small amounts at a time until you achieve the desired taste.

CINNAMON PECAN ROASTED BUTTERNUT SQUASH

1 large butternut squash (about 3 pounds), peeled, seeded and cut in 1-inch chunks
2 tablespoons olive oil
2 tablespoons maple syrup
2 tablespoons brown sugar, packed
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup pecan halves
2 sprigs rosemary

Preheat oven to 400 degrees F. Lightly oil a baking sheet or coat with nonstick spray.

Place butternut squash in a single layer onto the prepared baking sheet. Add olive oil, maple syrup, brown sugar, cinnamon and nutmeg. Gently toss to combine.

Place into oven and bake for 25-30 minutes, turning once, or until tender.* Add pecans during the last 10 minutes of cooking time.

Serve immediately, garnished with rosemary, if desired.

DESERT

BANANA CREAM PIE CHIA PUDDING RECIPE

1 very ripe medium-sized banana
2 tbsp. chia seeds1 tbsp. maple syrup
¼ tsp. vanilla extract
¾ cup Silk unsweetened almond milk
Optional: banana or fruit, granola, nuts, etc.

In a medium bowl, add the banana. Mash it with the back of a fork.

Add the chia seeds, maple syrup, and vanilla to the banana. Stir to combine.

Add the almond milk. Mix well, ensuring chia seeds are evenly distributed.

Cover the bowl. Refrigerate overnight, or at least 7 hours.

Stir well. Serve cold. Optional: Top or layer with fruit, granola, nuts, etc.

PALEO PEACH COCONUT SMOOTHIE

1 cup full fat coconut milk, chilled
1 cup ice
2 large fresh peaches, peeled and cut into chunks
fresh lemon zest, to taste

Add coconut milk, ice and peaches to Vitamix or blender. Using a microplane, add a few gratings of fresh lemon zest.

Blend on high-speed until smooth.

KEY LIME CHEESECAKE

CRUST
1 cup organic raw almonds
4 Large organic dates
2 tablespoons organic coconut oil
1/8 teaspoon organic vanilla extract
1/8 teaspoon Himalayan pink salt

FILLING

1 1/2 cup organic raw macadamia nuts
1/2 cup homemade almond milk
1/2 cup organic lime juice
6 tablespoons organic maple syrup
1 teaspoon organic vanilla extract
6 tablespoons organic coconut oil

PREPARE THE CRUST – Put all the crust ingredients into a food processor and process until it’s a sticky coarse meal. Scoop out 1 – 2 tablespoons and put in the bottom of the cheesecake pan and press down firmly. Set in the freezer to harden while you prepare the filling.

PREPARE THE FILLING – Put all the filling ingredients into a Vitamix and blend until smooth and creamy.Remove the cheesecake pan from the freezer and pour the filling on top of the crust.Return the cheesecake pan back to the freezer for about 2 – 3 hours or until hard and firm.

ASSEMBLY- Remove the cheesecake from the freezer after its hardened and set at room temperature for 5 – 10 minutes to thaw slightly, but not too long because it will become too soft if left out at room temperature. Garnish the tops with homemade coconut cream, crushed walnuts, shredded coconut, lemon zest or lime wedges.

Easter 2

From all the Staff at Functional Endocrinology of Ohio, we wish you all a very blessed Easter!

Joy Vale
March 23, 2016

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

To schedule an appointment, click here.

Sources:
“Really Simple Easter Place Settings.” Boxwood Clippings RSS. N.p., 17 Mar. 2014. Web. 22 Mar. 2016.
“Dairy Free Fruit Dip – The Wholesome Dish.” The Wholesome Dish. N.p., 21 Jan. 2016. Web. 22 Mar. 2016.
“Quick and Easy Vegan Spinach Dip. – The Pretty Bee.” The Pretty Bee. N.p., 13 Jan. 2015. Web. 22 Mar. 2016.
“Lemony Marinated Vegetable Salad with Quinoa – My Life Cookbook.” My Life Cookbook. N.p., 15 Mar. 2015. Web. 22 Mar. 2016.
“The Barefoot Contessa’s Herb-Roasted Turkey Breast Recipe.” The Daily Meal. N.p., n.d. Web. 22
“Lemon & Herb Roasted Chicken Recipe | Paleo Newbie.” Paleo Newbie. N.p., n.d. Web. 22 Mar. 2016. Mar.
“Oven Roasted Green Beans | Culinary Hill.” Culinary Hill RSS2. N.p., 25 June 2015. Web. 22 Mar. 2016. 2016.
“Rosemary, Olive Oil & Sea Salt Mashed Sweet Potatoes – Ari’s Menu.” Aris Menu. N.p., 17 Feb. 2014. Web. 22 Mar. 2016.
“Cinnamon Pecan Roasted Butternut Squash – Damn Delicious.” Damn Delicious RSS2. N.p., 07 Oct. 2015. Web. 22 Mar. 2016.
“Banana Cream Pie Chia Pudding – The Wholesome Dish.” The Wholesome Dish. N.p., 03 Mar. 2016. Web. 22 Mar. 2016.
“Raw Vegan Key Lime Cheesecake | The Healthy Family And Home.” The Healthy Family and Home. N.p., n.d. Web. 22 Mar. 2016.
“Paleo Key Lime Pie Smoothie | Cook Eat Paleo.” Cook Eat Paleo. N.p., 15 May 2015. Web. 22 Mar. 2016.

The How and Why of Detoxing: My Detox Diary

Detox

“Most People Have No Idea How Good Their Body Is Designed to Feel.”
– Kevin Trudeau

Have you thought about doing a detox or are trying to find the motivation to do another one? Are you wondering why doing a detox is important and how to start and stick with it?

The Why

In keeping with living a more intentional life, my Mantra for the past 21 days has been….Keep Calm and Cleanse.  January has become the month for me to reboot my mind and body.  Exposed to chemicals in the air we breathe, the products we lather on our bodies, food additives and preservatives, herbicides, pesticides and chemicals added to the water we drink, our bodies get out of balance.   When toxins build up in the body you may experience tiredness, headaches and digestive and neurological symptoms.

A well-designed cleanse enhances the functions of the detoxification organs and help us regain balance of our hormones, digestion and nutrition.  Detoxifying the body will reset your taste buds and will help with common cravings of caffeine, alcohol, salty, sweet, fatty or unhealthy foods. [Click to Tweet] Not only will you feel better but you may even shed a few unwanted pounds! I personally needed to reboot my mind and body and get back on track with my health and my workout routine.

For a more detailed explanation of The Why, click here to watch Dr. Keith Ungar’s video explanation.

The How

As a Patient Care Coordinator at Functional Endocrinology of Ohio, it has been extremely important to me to keep up a healthy lifestyle for not only myself and my family but for our patients.  I’ve walked and continue to walk the walk so that I am able to connect with our patients and the lifestyle changes that they will need to make.   At Functional Endocrinology of Ohio, Dr. Keith Ungar recommends Apex Energetics Clearvite detox program.    The ClearVite progam is a cleansing regimen to support health and vitality.  Within the first 2 weeks I notice positive changes in my body, energy levels, mood and mental clarity. Along with detoxing I have incorporated a new workout routine to get back on track.  I feel it is very important to have a consistent workout routine as well.

Being ready is key to a successful cleanse! [Click to Tweet]  It’s important that you understand the cleanse and to know the haves and the have-nots.  It’s crucial that you prepare a shopping list and also a weekly menu.   Pinterest is an awesome resource for gluten, dairy and soy free recipes.  Being prepared will lead to a calm and successful cleanse.

Below is my Detox Diary.  Also be sure to check out my Food Tracking Sheets for the 21 days and some of my favorite recipes.

My Detox Diary

Phase 1
Days 1-4

I’m excited and ready to commit to a healthier me!  However, I know, the first 4 days are always an adjustment.  I personally suffered from a slight nagging headache, craved sweets and required a few extra hours of sleep.  Keeping a positive attitude, I increased my water intake, ate fruit to curb my sweet tooth and went to bed a little earlier.  [Click to Tweet]  I also mapped out a workout schedule to fit into my busy schedule and committed to sticking to it for a good 21 days.  (I know that committing to a good 3-week plan of regular exercise will get me back on track and relieve a little stress in my life.  Even on the days I really didn’t feel like it or time was not on my side,  I challenged myself to at least make sure to walk on my treadmill to reach my personal goal of 10,000 steps a day.)

Phase 2
Days 5-7

Excited to reap the benefits, I am continuing to prepare for each day and keep up with my workout regimen.  I have incorporated my cleanse recipes into my family’s daily menu and have encouraged those around me to get moving. I’m determined to avoid the curse of “Cabin Fever!”  I’m feeling stronger and more confident that I am doing what is most important for me, my body, my family and my patients.  I am sleeping well and waking refreshed!

Detoxification
Day 8-14

This is, for most, the most challenging phase of the detox.  The 8th day begins a “No Meat Week” and just the thought of it gives me anxiety!  But I chose to embrace the process and put a little effort in to it. The Sunday before, I searched Pinterest for recipes conducive to the Clearvite cleanse, went to my local fresh produce market and invited a friend over to share in the fun of cooking! My mantra this week has been to give 100% to all that I do and of course, make the most of all that I do.  Being prepared for this week is a must.  Make sure to have plenty of healthy snack items on hand.  I found myself eating something every couple of hours throughout the day. I recommend mixing up a batch of Polly’s Paleo Granola.  See recipe below.

Completion Phase 1

Day 15-17

So happy to add meat back into the menu.  I rely heavily on meat as a source of protein.  But I must say throughout the no meat week I did feel pretty good!

Completion Phase 2
Day 18-21

Feeling confident, accomplished, energized, and back on track.  These last few days will be a breeze!

21 Days of Food Tracking

My Favorite Detox Recipes

Polly’s Paleo Granola

1 lb. almonds, whole or sliced
1 lb. pecans or walnuts, coarsely chopped
1 lb. pumpkin seeds (hulled)
1/3 cup sesame seeds
1/2-lb bag unsweetened large flaked coconut
1 teaspoon sea salt

Mix all together well.

In a bowl, mix the following:

2/3 to ¾ cup olive oil or grape seed oil
1 tablespoon gluten-free vanilla
1 tablespoon grade b maple syrup
½ cup raw honey

Stir this well and quickly pour over the granola mix.  Stir together very well.  Spread out on 2 baking sheets.  Bake at 250 degrees for 30 to 45 minutes or until lightly browned. Stir every 10 minutes and watch carefully.  Let cool, then stir in 1 lb. craisins , raisins or dried cherries.  Store in an air tight container in the refrigerator.  Eat as a snack or serve as cereal with Almond or coconut milk.   Thanks Polly!!

Crock Pot Tapioca Pudding

2 cups  almond milk
2 cups coconut milk
1 cup tapioca pearls
¼ cup grade b maple syrup or agave nectar
1 teaspoon gluten-free vanilla

Combine all ingredients into a crock pot and simmer on medium for 4 hours, stirring occasionally

Turkey and Quinoa

1 lb. organic ground turkey
2 cups of quinoa
3 cloves fresh garlic
1 small onion – diced

In a skillet, brown ground turkey. Drain.  Add fresh clove of garlic and diced onion.  Separately cook quinoa according to instructions.  Then add cooked quinoa to skillet. Mix well and let simmer for 20 minutes

*add a dash of Cheyenne pepper to spice it up a bit!

Chicken Noodle Soup: http://www.thedailymeal.com/gluten-free-chicken-noodle-soup-recipe

Apple Quinoa Bake http://chocolatecoveredkatie.com/2015/11/09/apple-quinoa-breakfast-bowls/

Spaghetti Squash Chow Meinhttp://littlebitsof.com/2014/10/spaghetti-squash-chow-mein/

Click here to read another realwellnessdoc blog post related to detoxifying the body: Detoxifying Your Body is Critical to Good Health

Deotx bodyWhen you are ready for a healthy lifestyle, it is a lot easier to maintain good habits throughout the year!  Do you have a favorite detox recipe?

Best of luck and health to you,

Joy Vale
January 31, 2016

www.balancingyourchemistry.com

https://www.pinterest.com/realwellness/

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

To schedule an appointment, click here.

Sources/Graphics:

“Shawna Leeann.” Detox in a Box. N.p., n.d. Web. 19 Jan. 2016
http://ink361.com/app/users/ig-1196765161/sanavitanyc/photos

 

Warm Up With the 5 Best Meatless Soups!

Soup 1

Soups that are perfect for that January detoxification program – meatless, dairy-free, gluten-free, soy-free, and without tomatoes! [Click to Tweet]

Well it is that time of year again. January starts our new year, and what better way to start the new year than with a detox.  Detoxes help you get rid of old unwanted waste and inflammation, while repairing your body with nourishing supplements, food, and vitamins. Part of the Clearvite detox we use at our clinic requires a “no-meat-week,” which means you cannot consumer any animal products that whole week. This can sometimes be challenging for those who rely heavily on meat. In this blog you will find some hardy soup recipes to get you through the week.

No-meat-week is usually a breeze for me since I mostly eat vegetables. However, I understand that not everyone eats like this. I wanted to share some of the recipes I have found helpful and are detox friendly. I hope this will serve those who need it as a good source and maybe ease some of the worry associated with what to eat without meat!

Soup 2

Karina’s Easy Carrot Soup Recipe – Dairy-free and Vegan 1.

Ingredients:

  • 2 lbs. organic carrots, trimmed, peeled, chopped
  • Cold fresh water
  • Sea salt, to taste
  • A pinch of gluten-free mild curry powder, to taste*
  • *Option: 1/2 cup organic apple cider for a tangy twist- or if you like it creamy, add a touch of coconut milk

Instructions:

  1. Toss the chopped carrots into a soup pot and add just enough cold water to cover them. Season with sea salt and a dash or two of curry or cumin.
  2. Cover and bring to a boil; lower the heat and simmer until the carrots are very tender, about 20 minutes. Add a bit more water, if needed.
  3. Puree the soup with a blender until the carrots and the soup is silky smooth. Add the apple juice or creamy beverage and stir well; gently heat it through. Serves 4.

Soup 3

Karina’s Kicked Up Coconut Split Pea Soup Recipe 2.

Ingredients:

  • 2 cups dried split peas, rinsed, picked over
  • Fresh boiling water, just enough to cover the dried split peas
  • 3 cloves garlic, chopped
  • 5 cups light tasting vegetable broth
  • 1 to 2 teaspoons hot or mild curry paste (or powder), to taste
  • 1/2 teaspoon Old Bay Seasoning
  • 1/2 teaspoon red pepper chili flakes, or to taste
  • 1 14-oz. can coconut milk
  • *optional 1/3 cup jarred jalapeños, drained and chopped
  • Sea salt and fresh ground pepper, to taste

Instructions:

  1. Place the split peas in a rice cooker and cover with boiling water. Turn the cooker on low. If you are using a heavy soup pot on the stove, cover the pot, turn the burner on at the lowest setting.
  2. Hot soak the peas for one hour. Drain.
  3. Place the soaked peas back into the rice cooker or heavy bottomed soup pot and add the chopped garlic, broth, curry, Old Bay Seasoning, and red pepper flakes. Bring the mixture to a simmer and cook until the liquid is reduced and the peas are so tender they break apart with a wooden spoon – about an hour. If you’d rather cook this soup on the stove top, place the soaked peas, garlic, broth, curry, Old Bay Seasoning and red pepper flakes in a soup pot and bring to a gentle simmer; cook until the liquid is reduced a bit and the peas are soft about an hour.
  4. Stir in the coconut milk and gently heat through. If you like your pea soup thick, keep simmering, and reduce the liquid to your liking. If it needs more liquid, thin with water. Serve in shallow warmed bowls, with a spoonful of pickled jalapeños in the center of the soup. Serves 4

*Optional garnishes: chopped fresh cilantro, chopped jalapeños.

Soup 4

Creamy and Cozy Butternut Squash Soup

Ingredients:

  • 1 tablespoon extra-virgin olive oil
  • 2-3 teaspoons mild gluten-free curry powder
  • 2 teaspoons ground ginger or fresh grated ginger
  • 4 cups diced butternut squash
  • 4 to 6 cups organic vegetable broth or water
  • Sea salt and fresh ground pepper, to taste
  • 1 tablespoon organic pure maple syrup, to taste (or raw agave nectar)
  • ½ to 1 cup coconut milk

Instructions:

  1. Heat the olive oil in a soup pot, over medium heat. Add the onion, celery and curry powder; stir and cook until the onion softens. Add the squash and broth. Cover the pot and bring to a simmer.
  2. Simmer until the squash is very soft and fork tender – maybe 30 minutes. Add a bit more water if you need to keep the squash from sticking to the pot.
  3. Puree the soup with an immersion blender till smooth. Stir in the maple syrup and coconut milk. Season with sea salt and pepper, to taste.
  4. Warm through gently and serve. Serves 4.

Soup 5

Karina’s Creamy Detox Soup Recipe with Coconut Milk 3.

Ingredients:

  • 1 tablespoon olive oil or organic coconut oil
  • 2 cloves of garlic, chopped
  • 1/4 cup diced sweet onion
  • 1 inch of fresh ginger, peeled and chopped
  • 3 cups fresh broccoli, rough cut
  • 3 cups of stemmed greens, packed (spinach, kale)
  • Fresh water, as needed
  • Sea salt and ground pepper, to taste
  • 2 tablespoons each: chopped fresh parsley, cilantro, and mint
  • 1 cup light coconut milk, or more, to taste

Instructions:

  1. Heat the olive oil in a large soup pot set over medium heat and stir in the garlic, onion, and ginger (this seasons the oil).
  2. Add in the broccoli and greens. Add just enough water to cover the vegetables – not too much. You can always thin the soup later, if you need to.
  3. Bring to a high simmer. Cover the pot, and reduce the heat to a medium simmer. Cook until the broccoli and greens are tender – maybe 15 minutes or so.
  4. Add the chopped parsley, cilantro and mint. Season with sea salt and fresh pepper, to taste.
  5. Remove the pot from the heat. Use an immersion blender to purée the soup.
  6. Return the pot to the stove and add in the coconut milk. Stir and heat through gently (don’t boil the pureed soup).
  7. Taste test and adjust seasonings. Serve with a sprinkle of fresh herbs. Serves 4.

soup 6

Vegan Chili without Tomatoes

Ingredients:

  • 1 red bell pepper, chopped
  • 1 zucchini, chopped
  • 1 yellow squash, chopped
  • 2 onions, chopped
  • 3 cloves garlic, chopped
  • 2- 15 oz cans beans (Kidney & Pinto), drained and rinsed
  • 2 tbsp. chili powder
  • 1 tsp dried oregano
  • 1 1/2 cups organic vegetable broth
  • 3 tbsp. lemon juice (*zest of one lemon if you are up for the task!)
  • 1/3 cup cilantro, chopped
  • *optional add cooked brown rice or GF brown rice noodles to make it hardier

Instructions:

  1. Heat a large pot over medium flame.
  2. Add 1 tbsp. olive oil, pepper, zucchini, squash, onions, garlic. Cook 5 minutes.
  3. Add beans and spices. Stir to combine.
  4. Add broth. Bring to a simmer. Lower heat, cover, and cook for about 20 minutes.
  5. Add lemon juice, lemon zest, and cilantro. (*add GF pasta or rice) Stir to combine. Heat throughout. Serves 5.

Happy New Year’s everyone! Let’s join together in leading a happier, healthier lifestyle in 2016!

Please share any suggestions or substitutions you think might be good. Also feel free to add some of your favorite meatless soup recipes below in the comment section. J

Missty Klinger
January 17, 2016

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

To schedule an appointment, click here.

Gluten-free Goddess. (2007). Karina’s Easy Carrot Soup Recipe- Dairy-free and Vegan http://glutenfreegoddess.blogspot.com/2007/09/carrot-soup.html

Gluten-free Goddess. (2006). Karina’s Kicked Up Coconut Split Pea Soup Recipe. http://glutenfreegoddess.blogspot.com/2006/03/kicked-up-split-pea-soup.html

Gluten-free Goddess. (2012). Karina’s Creamy Detox Soup Recipe with Coconut Milk http://glutenfreegoddess.blogspot.com/2011/02/cream-of-broccoli-soup-recipe-with.html

Becky Luigart-Stayner. (2009). Image http://www.myrecipes.com/recipe/creamy-carrot-soup

Jennifer Segal. (2016). Image http://www.onceuponachef.com/2013/10/easy-butternut-squash-soup.html\

Megan Teet. (2015). Image http://www.chicvegan.com/vegan-gluten-free-no-tomato-macaroni-chili/

Gluten-free Goddess. (2016). Image http://glutenfreegoddess.blogspot.com/2011/01/detox-green-soup-recipe-with-broccoli.html

Lauren. (2013). Image http://www.oatmealwithafork.com/2013/11/01/easy-slow-cooker-split-pea-soup-vegan/

I’m Not a Celebrity – Do I really Need to Detox My Body?

Juice (2)

Moving Thought Forward About Detoxification

Detoxification programs!  Do I have to drink some weird concoction or skip food altogether? Will I be living in the bathroom or sleeping my day away? Celebrities are always telling us that they keep healthy because of this detox or that detox.  But, do they really work?  Are they necessary for the “regular” person?
I have no doubt in my mind that detoxification methods absolutely work for the human body!!  WebMD states “…our bodies naturally detox every day.”[1]   As a Chiropractor, my clinical experience allows me to see first-hand the positive health impacts that come from detoxification on patients’ blood work and symptomatology. Positive long-lasting effects often stem from the detoxification process.  So, the question is not whether a detox will work but instead – what kind of detoxifying should I be doing?
Most people associate a detox with a colon cleanse where they essentially would be on stand-by for the latrine.    We must understand that there are many ways that the body detoxifies.   Exposing yourself to a variety of detoxification methods is important to living your days out on this earth with greater vigor and excitement for your daily tasks.  There is no doubt that we poison our bodies each day with a variety of toxins.  We experience toxicity in mental, chemical, and physical forms.  I personally believe you should focus on purging those negative build-ups as a regular part of maintaining your health.  After all, you change the oil on your car every 3-5K miles; do you ever clean the filters in your body? [Click to Tweet] It is worth considering new options for lifestyle management.
Dr. Oz mentions the major detoxifying organs on his popular TV show.  He says, “The kidneys are like the micromanagers of detoxification.”[2]   Other detoxifying organs are the lungs, skin, and colon.   Once you understand what actually detoxifies the body, it becomes more clear that one must consider the types of detoxification practices that are available.  If you are unsure whether a detoxification protocol is right for you, I recommend contacting a qualified functional medicine or holistic primary care physician for safe guidance.
What are some popular and effective methods to practice detoxification?  The website GAIAM offers 10 options for detoxification.[3]
  1. Eat plenty of fiber
  2. Cleanse the Liver
  3. Take vitamin C
  4. Drink more water
  5. Breathe deeply
  6. Transform stress
  7. Practice hydrotherapy
  8. Sweat
  9. Dry-brush your skin
  10. Exercise
There are also many good quality detoxification systems available from a doctor’s office that help detoxify the organs and balance your body’s chemistry.
In reality, your body is detoxifying right now!  But, the rate of detoxification varies by person, where they live, what they eat, etc.  Why not enhance the body’s natural detoxification process?  The refreshing idea is that after reading this blog, you now hold a greater innate potential to purify the mind, body, and spirit.
Everyday holds the potential for something greater than the day before.  Embracing the idea that we have capabilities to enhance our natural detoxification forces encourages us to continue to move forward and embrace optimal ideals and actions.   So next time you think of detoxifying, don’t wait. Embrace the innate potential you hold within! [Click to Tweet]
Tell us how you detoxify your body?
Dr. Andrew Kender
August 16, 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, Dr. David Starkey and Dr. Andrew Kender, Chiropractic Physicians
To schedule an appointment, click here.

[1] http://www.webmd.com/diet/detox-diets-cleansing-body?page=2
[2] http://www.doctoroz.com/videos/organs-detox-your-body
[3] http://life.gaiam.com/article/10-ways-detoxify-your-body

 

4 Ways to Kick Up Your Healthy Diet a Notch!

Spices

Spice Up Your Food and Treat Your Pallet!

Healthy eating with lots of flavor?  Does it exist?  When we choose to lead a healthier lifestyle, the change can sometimes be a little overwhelming at first. Sometimes we stick with meals that are safe but do not include a lot of variety. Just because we are being healthy doesn’t mean we can enjoy a variety of different foods. This blog will help you spice up you food; your pallet will thank you!
At our clinic, our clients must restrict the types of food they eat based on their test results or go through various types of detox programs.  I have experienced both myself so I completely understand how hard it is! You can’t find a single salad dressing that doesn’t have soybean oil. That baked chicken is plain. I want to eat something with a kick! I found brown rice pasta but I can’t have tomatoes or dairy, now what?! Do not fear; there are lots of options out there for you, and I am here to help you find them!
Let’s pair your healthy food alternatives with a healthy sauce or condiment to dress them up a bit!
Salad Dressings
Since I am soy-sensitive, I know how hard it is to find soy-free dressings. There are a few brands I trust and are easy to find. I will list them below. However, I always recommend making your own dressing. It is probably the easiest thing to make and will urge you to keep up your healthy habits. Balsamic vinaigrette is one of my go-to’s.  Just mix balsamic vinegar, oil (olive, grape, avocado, etc.), water, and salt & pepper. I not only put this on my salad but I marinate my veggies and chicken in it as well! I also like to use apple cider vinegar, oil, and lemons as another salad dressing.

salad dressingsalad dressing label

I also get this one from Aldi’s:
salad dressing 2INGREDIENTS: cider vinegar, canola and/or corn oil, sugar, whole garlic cloves, salt, spices, algin (a natural gum).
Spice it up with Curry!
Curry is your friend! If you haven’t given curry a chance yet you should, especially if you are looking for a kick! I personally mix my own curry powder. My curry powder has cumin, turmeric, ginger, and garlic. I put the least amount of cumin in because of my taste preference (that is what gives it that pungent smell and kick). I use my curry powder to spice up my tilapia, chicken stir-fries, rice/quinoa, and veggies. If you want to turn the powder into a sauce just mix it into coconut milk. [Click to Tweet]
Coconut
Coconut milk and oil are great alternatives to dairy when you are cooking. I buy the coconut milk in a can and put it in the refrigerator for a few hours before cooking with it.  When you do this the cream will float to the top and the water will settle on the bottom. After you carefully open the can you can then scoop the delicious cream off the top and use it in your dish. I like to use the water from the bottom in a refreshing drink. That cream is great to use on pasta when you are craving an alternative for a dairy cream sauce. One of our lunch favorites is spaghetti squash with coconut milk, onions, and spinach. One of my favorites is a rice vermicelli, with water chestnuts, straw-mushrooms, and bamboo with a creamy coconut and ginger or curry sauce. Also remember that coconut oil is the best butter substitute. Put it all over your veggies, it’s good for you!  [Click to Tweet]

coconut oil

Boring chicken/turkey sausage?  Mustard!
I know ketchup is usually the go-to for hot dogs, but sausage pairs really well with mustard. And guess what?! Most of the mustards out there are gluten, soy, and dairy free! [Click to Tweet]  I became a mustard fan after I found out I was gluten and soy sensitive. It is one of the easiest things I can shop for at the grocery store. The first one pictured below is made right here in Cleveland! There are so many different types of mustard; you are bound to find one that makes you happy. One of my favorites is Dijon-horseradish mustard. Give mustard a shot!

Stadium mustard frontStadium mustard back  Gulden's frontGulden's back

 

 

Emeril's frontEmeril's back

Salt & Pepper
Don’t forget you can use salt and pepper in moderation. We recommend sea salt, especially pink Himalayan sea salt. If you have trouble finding this type of salt we almost always have it in stock at our clinics for your convenience.
Remember, leading a healthy lifestyle is a life-time goal so get creative and embrace your new way of living! Please refrain from getting stuck in the mindset of “what I can’t eat” and get into the mindset of, “I can’t wait to discover and try new options that make me happy and healthy!”
I love food way too much to settle for a boring piece of boiled chicken. Yes it is the healthiest way to eat it, but if I am not happy eating it I simply will not. Do you feel this way? What new sauce or recipe have you discovered that makes you happy and healthy? Please share in the comment section so we can help each other out.
Missty Klinger
August 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, Dr. David Starkey and Dr. Andrew Kender, Chiropractic Physicians
To Make an Appointment, Click Here.

Spice graphic: http://greek.food.com/recipe/gyros-spice-mix-with-a-kick-58843?photo=247449