Do You Get Hangry? Should Snacking Be Part of Your Healthy Lifestyle?

heres-why-snickers-purposely-misspelled-its-name-for-a-new-ad-campaign You’re Not You When Your Hungry, Grab a Snickers . . . NOT!

As babies, we ate every 2-3 hours, which made for a happy baby.  As adults, it is also important to feed ourselves every 2-3 hours.  There are multiple reasons to do so. Some people practice this behavior for weight loss and to speed up metabolism and others realize that they need to eat this way to keep up a healthy blood sugar. Some people believe skipping meals helps them to lose weight.  In our office, we have found this not be true because when you finally get to eat food they either eat too much or make bad food choices – eating anything within reach. Also sugar sadness sets in, some call it hangry (hungry and angry combined)!  The Snickers Effect! But, sorry – eating a Snickers is not the answer!
Eating every 2-3 hours maintains your blood sugar throughout the day unlike the drops in blood sugar levels between three meal times.  No, you don’t have to have a three course meal every 2-3 hours. A small snack every 2-3 hours can boost your energy. [Click To Tweet]  Proteins and natural sugar (in moderation)[1] are a perfect source of energy for the body. Try some nuts – almonds, walnuts or pecans or fresh fruit.
Metabolism is how our body changes the food we eat to energy.  Some people have slow metabolism and others is fast.  Fast means it is easy for your body to get the nutrients out of the food and use it for energy. If it is slow then your body stores food instead of turning it into energy. Ladies – you know exactly where it gets stored – the thighs and stomach area!  So it seems that if you eat less you are putting a red light on your metabolism, and the more you eat puts a green light on your metabolism.  In our office, our doctors regularly teach our patients how they can change the speed of their metabolism.
I know you are wondering – how can a person really eat that many times a day? Read some of our other blog articles for healthy snack ideas:

Treats to Satisfy the Sweet Tooth of Every Paleo Diabetic

10 Amazing and Healthy Food Alternatives to Try Right Now

Clean Fuel Keeps the Body Machine Running

We all Scream for Ice Cream

As for me, as soon as I get to work or get up, I eat something (breakfast) which gets the ball rolling.  The sooner you awake the sooner the eating starts – a nice snack say celery and almond butter or some eggs and turkey bacon…then lunch rolls around.  About 3ish I’m back at it – grazing up a storm.  That’s three times already that I have eaten. Next you just follow-up with a nice dinner around 6:30. You won’t need anything big because you have eaten all day. Finally, that healthy fruit salad for dessert and a few nuts right before bed and there you have it – six times!  You have maintained your blood sugar all day, your metabolism is at a green light and you are not hangry – mission accomplished!!
Do you have some healthy snack ideas that you would like to share?
Nikita Williams
September 27, 2015
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar and Dr. Andrew Kender, Chiropractic Physicians
To schedule an appointment, click here.

[1] If you are a diabetic or under a doctor’s care, talk to your doctor about what snacks are healthy for you.

4 Ways to Kick Up Your Healthy Diet a Notch!


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 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
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:


Me Caroline, You Reader – 6 Everyday Paleo Principles

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How To Eat Like a Caveperson.

You probably are not fluent in cave-speak, but you may have lived in a cave if you haven’t heard or read about the Paleo diet.  It seems that everyone is jumping on the paleo bandwagon these days.  Are you wondering if there is anything to eating paleo or if it’s just another fad?
I should probably disclose that I have followed a paleo eating principal for almost 2 years.  So, yes, I might be biased.  But, when I first heard about it, I was skeptical.  I thought it was some Hollywood diet and that it had no basis in science.  Additionally, I thought it would be incredibly impossible to do.  No grains or dairy?  No cheese?  Even more importantly, if I was able to give these things up, would it be worth it?  What changes could I expect to see?
So what is the paleo diet?  For reasons I hope you will understand by the time you read this article, eating paleo is a way of life.  It is not a diet.  A diet is a temporary weight loss program but eating paleo is based on the principle [Click to Tweet] that “for optimal health, modern humans should go back to eating real, whole unprocessed foods that are more healthful than harmful to our bodies.”[1]  Click here for a great infographic about how to explain the paleo principle (an elevator speech).
As Rob Wolff explains it, “research in biology, biochemistry, ophthalmology, dermatology and many other disciplines indicate it is our modern diet, full of refined foods, trans fats and sugar, that is at the root of degenerative diseases such as obesity, cancer, diabetes, heart disease, Parkinson’s, Alzheimer’s, depression and infertility.”[2]  Because “agriculture came on the scene a mere 10,000 years ago,” humans have been unable to “completely adapt to eating modern foods like wheat, sugar, chemically processed vegetable and seed oils and other ‘Neolithic’ foods.”[3]  So, it’s no wonder that various disease states and autoimmune disorders “have accompanied the global spread of industrialized food.  This is “why the Paleo approach emphasizes returning to a more ancestral approach to eating.”[4]
For those of you would want a detailed explanation of why the Paleo approach is scientifically sound, read this.   For most people, though, the basic explanation and the health benefits attributed to eating this way are enough.  These benefits include:

Paleo benefits


Image courtesy of Primal Palate –

If I have I convinced you that eating according to paleo principles is both scientifically sound and can offer a myriad of benefits, then here are:

The 6 Basic Principles.[5]

  1. Eat organic, grass-fed, wild-caught lean proteins: chicken, turkey, fish, lamb, and beef.
  2. Eat organic fruits and vegetables.  You can eat potatoes occasionally and sweet potatoes are better than white.
  3. Eat “healthy fats from nuts, seeds, avocados, olive oil, fish oil and grass-fed meat.”[6] Eat nuts and seeds in moderation.
  4. Avoid “pro-inflammatory foods like gluten-containing grains, legumes [beans], sugar and laboratory-concocted Frankenfoods [and artificial sweeteners] found in the middle aisles” of your grocery store.[7] This also includes rice and corn.  Yes, as well as being genetically modified, corn is a grain.
  5. Avoid dairy. This does not include eggs.  In fact, many paleo recipes are heavy on the eggs.  Click here to read my blog post of March 16, 2015, for some tips on how to live dairy-free.
  6. Avoid alcohol.
Here is a list from Rob Wolff that you can clip and carry with you in your wallet until you have the “rules” down:
If you are still reading, then here are a few other tips from some paleo “experts” that may convince you to try paleo or to stick with it:
  • Follow the rules as closely as possible. The Paleo Police will not place you under arrest if you satisfy your sweet tooth now and then (dark chocolate is best) or use a little bit of grass-fed organic butter.
  • Simplify. There are many paleo cookbooks and websites out there.  Take it from me, some of the recipes are ingredient intensive and complex.  While I have made a few and have really liked the product, cooking this way does not fit with my crazy busy life.  There are plenty of options that are simple and delicious and there are lots of cookbooks and websites out there that can show you how to plan to make things even easier.
  • Stick with it for at least 30 days. We all know the 21 day to a habit rule, but I suggest 30 days because you may suffer from the “paleo flu” in the first few weeks as you cut some foods from your diet.  [Click to Tweet]  By sticking with it for 30 days, you can come out the other side and start to realize the benefits.
  • Eat like a champ.  Don’t be afraid to try new recipes or experience new foods – including healthy dietary fats. The Paleo diet may feel restrictive at first, but if you have an open mind and adventurous palate, you’ll soon find that this way of eating offers infinite variety, flavors, and nourishment.”[8]
So, how has it worked out for me, you might ask?  I guess that since I have eaten this way for almost 2 years, you might guess that it’s going well.  Specifically, I can tell you that the biggest differences for me are increased energy levels, very few digestive problems and (drum roll please) – I sleep like a baby!  I also noticed faster results from my workouts.  [Click to Tweet] I now need to confess that although I was strict in my adherence to the rules for more than a year, I am now in the 90% club. I occasionally eat a gluten-free grain and very occasionally, cheese.  I also confess to enjoying a gluten-free adult beverage now and then.  So far, so good.
So give it a go – yumma paleo and feel zook![9]  That’s cavespeak for – eat paleo and feel good!
Do you have any simple and delicious paleo recipes you would like to share?
Caroline Boardman
June 24, 2015
To Schedule a Complimentary Consultation, click here.
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





[4] Id.

[5] For most people, following the “rules” 90% of the time will give them the benefits they want.  None of us are perfect.  For some, who might be paleo based on their doctors’ recommendation and/or to help with chronic health conditions, strict adherence to the principles (at least for a while) is necessary.  It is always a good idea to find and consult with a doctor who is open to alternative health care solutions before just jumping in to any major lifestyle change.



[8] Id.




Its Not Too Late To Start Your Organic Vegetable Garden

Untitled design (14)  8 Quick Tips to Start Your Garden Today!

It is June, but it’s not too late to start your own homegrown vegetable garden.  It may seem that Mother Nature is playing tricks on us with the weather here in Ohio but starting a garden now is easier than you think and also very rewarding!  With a little planning, preparation and few quick tips, you are on your way to growing fresh, organic, home-grown produce.  Not only will you save money on groceries, you will know exactly what you are eating and may have a little fun doing it!
My daughter Ashleigh has been the true inspiration for this topic.  After nearly three years of eating strictly vegetarian, spending valuable time in the produce section, she has sparked our interest to invest our time, money and energy into growing our own organic vegetable garden. One thing I have learned in motherhood is to embrace these moments. Embrace the moments spent together, learning together and having fun together.   Together, I know it will be time well spent (not just running to the grocery store), an incredible sense of accomplishment, and valuable life lessons to carry with her into adulthood.  And, we’ll have a little fun together!
Below are a few quick tips I used to get started.  I recommend keeping a log of your gardening to help you to improve from year to year.  Keep information about the soil that you used, the amount of rainfall/watering and the dates that you planted and harvested.
Quick Tips to Getting Started:
Tools you will need: gardening gloves, a garden fork, spade, hoe, garden hose and a wheelbarrow.
1.  Research what crops do best in your area and go with the vegetables you love to eat!
2.  If you haven’t started your seedlings it’s not too late.  You can buy hearty sprouts ready to plant.  When shopping for organic vegetables, look for heirloom varieties that are non-GMO.  Plan to grow enough to cover your daily requirements.
3.  I recommend starting with a raised garden box, starting small.  Raised garden beds require less bending, less weeding, protect the plants, stop erosion and will help keep the little nibblers, such a rabbits, out.
4.  Choose a high quality soil.
5.  Determine the best destination for your garden.  The best place will have at least 6 hours of direct sun and be within reach of a garden hose. [Click to Tweet]
6.  Start a compost pile and use it to give the proper nutrients to your garden soil and cut the use of chemical fertilizers.
7.  Don’t forget to water! Water your plants in the morning, watering the soil and not the greenery. A common rule is to water your garden an inch of water a week.  I recommend setting out a rain gauge to accurately assess the right amount of water needed after a rainfall.
8.  Wondering how you are going to keep those pesky bugs and critters away?  Instead of applying chemicals I suggest an age-old remedy recommended by my Grandmother:  an organic pest control consisting of 1 gallon of warm water, 1 tablespoon of baking soda and 2 tablespoons of Dawn dishwashing soap.  [Click to Tweet]   She recommends spraying the greenery weekly to ensure a good harvest.   My Grandmother also advised adding crushed eggshells once a week to deter slugs. [Click to Tweet]
With all this in mind I encourage you to start a garden of your own!  Don’t forget to water daily, fertilize weekly and most of all – reap the rewards of time well spent. I wish you a bountiful harvest!
What suggestions do you have for all natural alternatives to pesticides?
Joy Vale
June 14, 2015
Functional Endocrinology of Ohio
Akron: 2800 S. Arlington Road, Akron, Ohio 44312 (330) 644-5488
Cleveland: 6200 Rockside Woods Blvd., Ste. 100, Independence, Ohio 44131 (216) 236-0060
Dr. Keith S. Ungar, Dr. David Starkey and Dr. Andrew Kender, Chiropractic Physicians
To Schedule a Complimentary Consultation, click here.

Teegen, Marta. Homegrown: A Growing Guide for Creating a Cook’s Garden. New York, NY: Rodale, 2010. Print.
“How and When to Water Your Garden.” – Vegetable Gardener. N.p., n.d. Web. 06 June 2015

6 Ways To Rock a Road Trip When You Have Dietary Restrictions

You Don’t Need to Eat Fast Food, Doritos and Drink Red Bull To Survive Your Next Road Trip!

Road Trip

A wise man once told me, “Fail to prepare, prepare to fail”.  This saying relates to so many aspects of our lives.  It definitely holds true when you have to travel AND stick to a healthy way of eating.  When traveling this summer you may find it hard to stick to healthy eating because of all the horrible fast food options when on the road.  There is no easy way to avoid junk foods when traveling other than being ready.  My #1 suggestion is to pack a cooler.  [Click To Tweet]
I was fortunate enough growing up as a child, that my mother always had ready a cooler for us when on a road trip so we didn’t have to eat out at fast food restaurants.   No doubt this took time and effort on her part, but it was her way of making sure she knew what our next meal would be and that it was not processed and unhealthy.  I recently welcomed my first child into our family and I have made sure we have a cooler ready when we are out on the weekends.   This way, I can make sure our entire family eats foods that are healthy.
Now don’t get me wrong, you can’t always pack a cooler when taking a trip.   If you are flying, the airline might not allow you to take certain items on the plane.  Be ready with dry snacks to tide you over until you get to where you are going.  Men’s Health Magazine offers some advice when it comes to eating healthy while on the road. (1)
  1. Be prepared
  2. Know where you are going
  3. Eat every 2-3 hours
  4. Carry your greens
  5. Pop an important supplement
  6. Drink more water
If you are having trouble thinking of things to take on the road with you while traveling, I would like to offer a few options to consider.  Beef or turkey jerky is a protein packed snack that can tide you over and give you what you need to meet your daily intake of protein.  Biltong is dried, cured meat that originated in South Africa. (2)  [Click To Tweet] I had the privilege of playing Rugby with a good group of South Africans and Australians and these guys always would bring their homemade biltong on road trips.  It was a great pregame snack that was healthy and nutritious. is a great place to start by learning a recipe on how you can it make your own! (3)  Fresh fruit is always a go to when traveling.  I prefer apples because they are low glycemic foods that are high in fiber.  Apples are very portable and you know that, “an apple a day, keeps the doctor away”.
No matter whether you are day-tripping or cruising the highways across the states, you need to develop a strategy on what YOU can do to stick to a healthy lifestyle.  So if it means digging out the old cooler packed away in the garage or learning a new recipe to make your trip a success, don’t miss your ticket on the road to health!!

Dr. Andrew Kender, D.C.
June 10, 2015
Click Here to To Schedule a Free Consultation!

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



Secrets to Rocking Your Next Social Event Without Blowing Your Health Routine!

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How to Stay Healthy at the 3 Big Summer Activities: Dinner Party/Cookouts, Weddings and Festivals

Summer has finally arrived! Along with the beautiful weather comes wedding, dinner party/cookout and festival season. Although tons of fun, eating at unknown venues can cause a lot of stress on people trying to lead a health lifestyle.   With a little training and preparation, you can avoid this negative stress.

I found out 3 years ago that I am sensitive to both soy and gluten and it’s been a long journey since. One of the hardest situations for me was going to a social event where I would not have control over the food options. I wanted to share some of the tricks and tips I have used over the years to help take food out of the equation so I could focus on the special occasion.

Cookouts, weddings, and festivals are a time to celebrate or enjoy the company of family, friends, and loved ones.  There is no reason to spoil the fun just because you have special dietary needs due to food sensitivities, being on a detox program, or trying to lead a healthier lifestyle! All it takes is a positive mind-frame and a little preparation.

Cookouts/Dinner Parties

If the party is at a restaurant, always start with going to their website to view their menu. Most restaurants offer a separate Gluten Free menu online that the restaurant itself may not offer.

Call the restaurant ahead of time.  This gives you a chance to ask all the questions you need to know without feeling like you are taking up too much of a server’s time while they are busy with other guests. Talking to the cooks or managers over the phone will increase your confidence that the food prepared will be exactly what you need. It also helps avoid feeling awkward in front of other people who may perceive you as being “such a picky eater.”

If you eat bread before your meal at restaurants, you have options. I know patients who will bring a small container of their favorite gluten-free bread and put it on the table. [Click to TweetYou can still dip it in the oil and pepper or butter (if you eat dairy). Or you can do what I do, which is to ask them please not to tempt me with bread and save it for someone else.

If you decide to order a salad, most restaurants will include an option for just oil and vinegar as your salad dressing option. This is the best option for almost any healthy eating plan.  Another option (I do this on occasion) is to fill a small sandwich baggie with salad dressing you have at home that fits your dietary requirements.  [Click to Tweet] Tie the baggie in a knot, with a rubber band, or twisty tie so it won’t spill in your bag/pocket. When you are ready to use it on your salad just tear off the bottom corner just enough to pour out the amount you need.

If the meal is at someone’s house, ask the host about the menu in advance.  If it is a potluck, guest will usually ask for approval for side dishes they may want to bring so the host will likely know at least most of the foods being served.  If you have a better idea of what will be available you will know whether you can eat the party or if you should eat before going.

Another option is to bring a side dish that you can eat. One trick is to make an easy side dish that I love. This way, if it is the only dish I can eat at the dinner party, I won’t go hungry. I make sure the dish is enough to share with everyone if they decide they like it as well! This also helps the host feel more comfortable because it won’t look like you are rejecting their food and bringing your own personal dish.


Wedding menus usually offer a meat and vegetable option. If you are on a no meat detox/diet be sure to select the vegetarian option. If you know the bride or venue well, you should try to contact them and let them know your dietary needs. Make sure to express that these needs are not to inconvenience them but rather to prevent you from getting sick. Chances are, since they invited you to share the couple’s special day, they will want to do what is in their power to accommodate you.

If it is not possible to get a customized meal or select an option that is within your health routine, it’s ok.   Just prepare yourself to eat before the event. You can still eat the salad and vegetables they serve but you will be on your own for the main meal. If this is the case, be sure to let them know when you RSVP that you will not need a meal. This is important because venues usually charge per plate.

The cake is one of the biggest challenges. If you can resist it you should! We all get a sweet tooth but cake is not the answer. It is full of sugar, carbs, dairy, and flour.  For almost any healthy eating program, almost every ingredient in cake is on the avoid list.


Along with fairs come the junk food – fried veggies, funnel cakes, cotton candy, french fries, etc. I have two pieces of advice for encountering fair food: (1) do NOT eat it!  and (2) go ahead and cheat.  Ok, I know these are the exact opposite, but bear with me.

It is not worth it. As Dr. Ungar reminds us regularly, inflammation caused by food can last up to 6 months in our bodies!  [Click to Tweet] I love fairs and festivals, but the thought of eating something this weekend that is going to cause my body harm and discomfort for the next 6 months is enough to detour me.  I want to feel great the next 6 months to enjoy the company of my family and friends for Thanksgiving and Christmas!

For those who simply cannot resist the urge, go ahead and eat it. That’s right I said it.  Go ahead and cheat.  I promise that after you do it, you will learn your lesson and never do it again. Most likely you will get a sick feeling in your stomach from all the grease and sugar.  The next morning, or few days, you will start to relive all the symptoms you worked so hard to eliminate.  The brain fog, fatigue, swollen hands/feet, irregular bowel movements, and irritability will come back. On the other hand, you may have built up your immune system so much with your healthy lifestyle that cheating one time may not affect you. This is great but do not take it for granted. You should cheat sparingly and be mindful of the consequences.

The most important rule to remember is be happy and healthy; they pair well together!  Enjoy these social occasions. Please do not seclude yourself just because you need to eat a little differently than your company. The best way to encourage others to lead a healthy lifestyle is to lead by example! Soon you will not feel like an outcast. Instead you will surround yourself with like-minded people who support and embrace a healthy lifestyle just like you!

Did this blog help you feel more ready for a social event you will be attending? Tell us about it. We would love to hear your comments or stories below.

Missty Klinger
May 31, 2015


To Make An Appointment with one of our Doctors, click here!

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


10 Tips To Help You “Cut the Cheese.”

dairy-free-diet10 Ways To Help You “Cut the Cheese.”

Living dairy free, or should I say without cheese, sounds like a sentence worse than death to most people.  I know I thought so when I decided to cut all dairy from my diet about 18 months ago.  Was it hard?  Yes.  Is it still challenging at times?  Yes.  Was it worth it?  Absolutely!  Whether or not to try a dairy free life is a decision that is beyond the scope of this article because symptoms and the reasons for those symptoms vary.  Find a good functional medicine doctor that is very well-educated on how to treat metabolic issues naturally to help you with this decision and be your lifetime wellness partner.  The purpose of this article is simply to share some of my tips on how to live dairy free.

    1. Adopt All Things Coconut! Coconut oil, coconut butter, coconut flakes, coconut water are all your friends.  By now, I’m sure you are aware of the amazing health benefits of coconut. Its great on veggies, baked potatoes and as a substitute for every cooking oil for stove top cooking.  The difference between coconut butter and coconut oil is that the former has all parts of the coconut (including the meat) while the oil does not contain the meat.  Both are great but I find the oil easier to use.2. Replace cow milk with almond, cashew, rice, or other non-dairy milks. Try them all to find your favorite. You can use them all in recipes that call for milk.

2. Replace cow milk with almond, cashew, rice, or other non-dairy milks.  Try them all to find your favorite. You can use them all in recipes that call for milk

3. Try ghee instead of butter.  Ghee is claified butter with the milk proteins, sugars and water removed and is remarkably good.  You can make your own or just buy it in your favorite health food store or on Amazon.  To make your own, try this recipe:  Or, try this brand:

4. Try pizza without cheese. You would be surprised how good it is without it.  Also, some pizzerias offer a “white sauce” made from a garlic oil.  Some white sauces contain cheese.  Be sure to double-check.

5. Try a sour cream substitute or recipe. There are lots of dairy-free sour cream recipes out there – just google it.  J   One recipe I love is for avocado cream. Check out this recipe-

6. Stick to very dark chocolate or some of these substitutes:

7. Talk to your waiter or the chef. When eating out, talk to your waiter.  Ask them if  the chef can make the item you want dairy free.  You’ll be surprised at how often the answer will be, yes!

8. Try some of these dairy-free cheese options – cashew (or other nut cheeses), nutritional yeast, Daiya (it melts), tofu-based cream cheese. Admittedly, some of them are not so great and/or contain soy (which I do not eat), but everyone’s taste is different and if you are really craving cheese, one of these might do the trick!

9. Bring a dairy free dish to a party. Until I learned this trick, the hardest situation to be dairy free was when I went to a party with lots of dairy appetizers.  Now, I make one of my favorite dairy free recipes and bring it along.  This way, I know I’ll always have something I love to eat.  Hint: never tell people its dairy free; most of the time, no one will ever know.

10. Try Coconut Milk ice cream. I’ve saved the best for last.  Coconut milk ice cream is remarkably good – rich, creamy and dairy free!  I’m an ice cream love so I’ve tried them all.  My favorite brand is Larry & Luna’s Coconut Bliss.  Check them out:

Hopefully, these ideas create some excitement (instead of dread) at the prospect of being dairy free.  I promise that if your health journey includes being dairy free, it will be worth it!

March 16, 2015

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

10 Amazing and Healthy Food Alternatives to Try Right Now!

Health Substitutes Photo

10 Amazing and Healthy Food Alternatives to Try Right Now!

Small changes really do make a big difference!  By substituting some of the foods you normally eat for these alternatives, you can significantly reduce the amount of calories, fat, vitamins and toxins that you consume every day.  Whether you are trying to shed a few pounds or for health reasons these are a few of my favorite things.  Let 2015 be the year to educate yourself and take simple steps towards a healthier you!

Coffee vs. Herbal Teas

Benefits of Herbal Teas:

  • Risk of heart attack can be reduced by drinking 3-4 cups of tea per day
  • Herbal tea can slow the progression of Type 1 diabetes
  • Coffee dehydrates while herbal teas hydrate

Bagels vs. Bananas

Benefits of Bananas:

  • Full of antioxidants, minerals, and vitamins
  • Helps with bowel movements

Cow’s Milk vs. Almond Milk

Benefits of Almond Milk:

  • Healthy alternative to Lactose intolerance
  • Excellent source of Vitamin A and D
  • Strengthens the Immune System

White Rice vs. Brown Rice

                Benefits of Brown Rice:

  • Has been linked to lowered risk of Diabetes and weight loss
  • Contains 5 times the fiber
  • High in Omega 3 and omega 6 fatty acids

Canola Oil/Vegetable Oil vs. Coconut Oil/Grapeseed Oil

Benefits of Coconut/Grape seed Oil:

  • Composed of natural saturated fats which are least inflammatory to your body
  • Contain very little polyunsaturates.

Peanut Butter vs. Almond/Cashew Butter

Benefits of Almond/Cashew Butter:

  • Better for your Cholesterol
  • 26% more vitamin E
  • 3% more Iron
  • 7% more Calcium

White/Wheat Bread vs. Whole Grain

Benefits of Whole Grain Bread

  • Fewer calories
  • Increased macronutrients and fiber
  • Better source of selenium and manganese

Bottled Water vs. Tap Water

Benefits of Tap Water:

  • Bottled water in the USA costs between $0.25 and $2.00 per bottle
  • Tap water cost less than 0.01
  • Could save 1.5 million tons of plastic waste a year
  • No BPA

Sugar vs. Cane Sugar/ Coconut Sugar

Benefits of Cane/Coconut Sugar:

  • For those suffering from diabetes can prevent spikes in blood sugars
  • Provides nutritional value in the form of amino acids and minerals.

Soda vs. infused Seltzers

Benefits of Infused Seltzers:

  • Fewer Calories
  • No Caffeine
  • Thirst-quencher

“You’ll never change your life until you change something you do daily.  The Secret of your success is found in your daily routine” – John C Maxwell

I challenge you to make a change to your daily routine!


February 12, 2015

For more information, go to

Just the DNA PleaseFunctional Endocrinology of Ohio
Akron: 2800 S. Arlington Road,Suite 100, Akron, Ohio 44312 (330)644-5488
Independence: 6200 Rockside Woods Blvd.,Suite 100, Independence, Ohio 44131 (216)236-0060
Dr. Keith S. Ungar, Dr. David Starkey, Dr. Andrew Kender, Chiropractic Physicians


“Coffee vs. Tea: The Health Benefits Compared.” Bit Rebels RSS. N.p., 10 Apr. 2011. Web. 09 Feb. 2015.
“29 Tips To Get Rid Of Dairy (Without Turning To Soy!).” MindBodyGreen. N.p., 21 June 2014. Web. 09 Feb. 2015
Palande, Leena. “Almond Milk Vs. Cow Milk.” Buzzle., 09 May 2011. Web. 09 Feb. 2015.
“The Health Benefits Of Brown Rice.” The Health Benefits Of Brown Rice. N.p., n.d. Web. 09 Feb. 2015.
“Which of These Cooking Oils Are Destroying Your Health?” Which Cooking Oils Are Healthy. N.p., n.d. Web. 09 Feb. 2015.
“Bottled Water vs. Tap Water.” Infographics Posters. N.p., n.d. Web. 09 Feb. 2015.
“Coconut Sugar, A Natural Sweetener from the Coconut Palm.” Coconut Sugar, A Natural Sweetener from the Coconut Palm. N.p., n.d. Web. 09 Feb. 2015.