Category — Food and Nutrition

Our family is giving another go at gardening this year.  We are hooked on the square foot gardening (SFG) method.  Last weekend we took advantage of the few hours of sun we had on Saturday and I was able to build the boxes and, with the help of Laura and the kids, set them into our garden.  The boxes are made from four 2×6′s nailed together.

We dug out approximately 6 inches deep (putting the soil on a tarp) and leveled the beds.  We then laid down a weed block cloth and positioned the boxes on top.  We prepped the soil on the tarp by mixing it with compost, humus, and vermiculite.  Check out my home made composter made from standard Rubbermaid trashcan!

This weekend I spent a few hours to build a chicken wire cover for one of the boxes.  It should repel any of the bunny invaders that seemed to plague us last season.

Our indoor plants are growing slowly, and we are going to get them outdoor and into their new SFG home soon.  Can’t wait to see and taste fresh home-grown and sun-warmed produce!

We ended up with 3 boxes in our SFG, which should produce a sizable yield of fresh food for our family.  Working in the garden has also given Laura and I many opportunities to educate our kids.  Give it a try!

If you wonder how much your lifestyle affects your health, you have to read this article.  According to this latest research, diet appears to be the most influential factor in regards to cancer.

LONDON (Reuters) – Healthier living could prevent about a third of the most common cancers in rich countries and about a quarter in poorer ones, international researchers said on Thursday.

Better diets, more exercise and controlling weight could also prevent more than 40 percent of colon and breast cancer cases in some countries, according to the study which urged governments and individuals to do more to cut the number of global cancer deaths each year.

“At the time of publication, roughly 11 million people worldwide are diagnosed with cancer and nearly eight million people die from cancer each year,” said Michael Marmot, who led the study from the World Cancer Research Fund and the American Institute for Cancer Research.

“However, cancer is mostly preventable.”

The study involved 23 experts who analyzed both the incidence of 12 common cancers across the world and data on diet, exercise and weight to see how these factors contributed to kidney, mouth, lung, gallbladder and the other cancers.

The researchers found that healthier living would prevent 43 percent of colon cancer cases and 42 percent of breast cancer cases in Britain, and 45 percent of bowel cancer and 38 percent of breast cancer cases in the United States.

The findings follow the same groups’ study in 2007 that showed how quickly people grow and what they eat are both significant causes of cancer.

They recommended — in line with what health experts, including governments and the U.N. World Health Organization, have long been advising — that people follow diets based on fruits, vegetables and whole grains and go easy on red meats, dairy products and fats.

The team also looked at China and Brazil as representatives of low- and middle-income countries, respectively.

Overall improving diet, exercise and weight would in the United States prevent more than a third of the 12 most common cancers — which also included stomach, womb (uterus), prostate, pancreas and esophagus tumors.

This amounted to 39 percent of the cancers in Britain, 30 percent in Brazil and 27 percent in China.

“This report shows that by making relatively straightforward changes, we could significantly reduce the number of cancer cases around the world,” Marmot said in a statement.

“On a global level every year, there are millions of cancer cases that could have been prevented and this is why we need to act now before the situation gets even worse.”

http://www.reuters.com/article/healthNews/idUSTRE51P2P920090226

The lesson here: if you want to have superior health, you must have a healthy lifestyle, which should include a whole-food plant-based diet.  A healthy lifestyle also should include regular moderate exercise, stress management, and getting sufficient rest among other things.

Many of our patients include regular chiropractic checkups and massage therapy as part of their healthy lifestyle because they know that it contributes to their health and well-being!

Blueberry Banana Smoothie – A Recipe for Superior Health

•  3 C rice milk
• 5 medium bananas
• 1 C blueberries
• 1 C baby spinach
• 6 pitted dates
• 1/2 C walnuts
• 1/3 C ground flax seed
• 1 T vanilla extract
• 8 ice cubes

This makes a rawsome smoothie that is loaded with healthy energy and lots of nutrition.  You don’t have to tell your kids about the spinach, or the Omega 3 and Omega 6 fatty acids, or the high levels of antioxidants… they just won’t care!  But they will think it’s delicious!

Glucosamine (glucosamine sulfate), chondroitin (chondroitin sulfate), and methylsulfonylmethane (MSM) are widely used natural supplements used in the treatment of osteoarthritis (bone and joint).  They have been shown to be most helpful for knee pain, but reports have shown that they can help with all types of osteoarthritis. They are commonly used, especially in veterinary medicine, but their overall acceptance varies.

When patients ask me if they think a supplement can help them get rid of some pain, I tell them that for the best long-term outcomes, embracing a lifestyle of healthy eating and exercise is the most critical. Healthy living is the key.  Let me tell you my story…

Starting in the year 1999, I personally had serious back and neck problems that stemmed from past injuries and degenerative spinal conditions. I had serious pain, loss of motion, and muscular weakness.  It became so bad, I could barely exercise or practice chiropractic.  As the pain became chronic, I had mild depression and discovered that life became very hard.  I didn’t want to just cover up the pain, so I refused to take medications.

I received good care that included various natural therapies and chiropractic care.  Both helped, but my problems really became minimal only when I adopted a lifestyle of healthy eating and regular exercise. I started focusing on core strengthening exercises and I began to eat a whole-food plant-based diet.  Within 30 days, my pain diminished.  Through my lifestyle changes, I was finally able to gain control over my back/neck pains.  I thank God that he has designed our bodies with the ability to heal… from the inside.  This is much better than just pain relief through medications.

I don’t believe there are any real shortcuts to true health… such as glucosamine, chondroitin, or MSM supplements.   Today in my practice, in addition to chiropractic care, I offer patients coaching on exercise, nutrition, and healthy living.  Spectrum Wellness is a holistic and integrative approach to wellness.

In short… I do recommend a superfood supplement, called Intramax, that does contain glucosamine, chondroitin and MSM.  Although supplementation can be of some help, any supplement should only be an addition to a foundation of healthy living.

Don’t believe what they tell you.  There is no pill that can replace a lifestyle of healthy living.  True health can’t be found in a bottle.  Here’s the truth… you can achieve superior health through a commitment to healthy living!

Cabbage, Apple, and Raisin Delight

• 5 C green cabbage, chopped
• 4 apples, cubed
• 1 C raisins
• 1/2 C walnuts, chopped
• 1/4 C flax seed, ground
• cinnamon, to taste
• 1 C water

Put all ingredients in a large pot and cook on a low heat for around 15 minutes or until the cabbage is tender.

This is a simple, whole-food, and very tasty dish.  Also, this recipe fits right in to a healthy weight loss plan.  Even the kids will enjoy it.  For a different variety, try adding 1/2 C of chopped onion and some curry powder.

(thanks to Eugene P. for his inspiration on this recipe and to http://veganbarbie.blogspot.com/)

Green leafy vegetables are among the healthiest foods for us.  They are loaded with vitamins, minerals, anti-oxidants, and phyto-chemicals.  And dark green leafy vegetables have more protein per calorie than sirloin steak!

Eating salads can help you lose weight and achieve superior health.  But how much?  From what I’ve read and learned, I believe we should be striving for about one pound of salad (or other raw green veggies) per day, minimum.  This isn’t easy (especially in a large family) unless you get creative.

So here are some quick, easy, and wholesome ideas to help you make your salads more enjoyable:

• Add fresh fruits.  Strawberries (organic), blueberries, clementine oranges, pears, apples, etc. add a delicious sweetness on salads.
• Add ground nuts.  Walnuts, almonds, etc.  add a tasty crunch to any salad.
• Add ground flax seed.  Adds a unique flavor that is very healthy (contains omega-3 fatty acid and lignans) and a vegetarian alternative to popular fish oils.
• Add leftover cooked vegetables from the day before.  What a great way to use day-old peas, corn, carrots, etc.
• Add salsa, beans, and sprinkle in some corn chips for a southwestern salad.
• Experiment with the large variety of leafy green vegetables available.  Don’t just stick with iceberg or romaine lettuce.  Be adventurous… you will be pleasantly surprised at the variety of tastes and textures you’ll find.
• Use a variety of vinegars for homemade dressings.  I prefer white wine, red wine, and apple cider vinegars.
• Try different varieties of spices and herbs.  Try basil, thyme, granulated garlic, oregano, pepper, and chives.  For something different, try cilantro, rosemary, mint, cinnamon, curry, or cumin.
• If one day you find that you’re tired of the prep work for a big salad, then drink it!  Click on this link for my wholesome veggie juice recipe.

I’ve always found that this is a tough time of year to maintain a healthy diet. The temptations become numerous… starting with Halloween’s candy onslaught, continuing with Thanksgiving’s turkeys and pies, then with Christmas’s ham and cookies, and finishing with New Years’ snacking and drinking.  We were fortunate enough to actually have two Thanksgiving dinners this year due to a “split up” in our family. Our first “Faux Thanksgiving” was on November 16th and the second “Real Thanksgiving” was on the 27th.

Laura and I do our best to eat as healthy as possible even through the holidays. It’s not just for us, but for our kids too. We really try to be good examples to them all the time, throughout all occasions.  We are thankful that our family (even though they doesn’t eat as healthy as we do) respects our lifestyle and often do a little extra to accommodate our desires.

Here are some of our strategies we use to help stay on track through the holidays:

• If you’re invited to someone’s for a meal… know what you’re getting into. Plan ahead and bring a lot of healthy food (salads, veggies, fruit, trail mix, etc.) whenever possible, so you know there will always be something healthy to eat.  It will also provide an opportunity to enlighten others to naturally delicious whole, healthy foods.
• If you think there may be a great deal of food temptations where you’re going… eat a healthy meal before you go. When you are full, any temptations you’ll face will be much easier to resist.
• When sitting down to eat… minimize the intake of animal-based foods by going light on the “main-dish” and eating more of the side dishes. Sweet potatoes, white potatoes, string beans, corn, whole-grained breads, beans, and carrots are all good for you and filling.
• When preparing some “old fashioned” recipes… you can make them much healthier by making smart ingredient substitutions. Learn how to substitute healthy ingredients for less healthy stuff. Dates, granulated dates, or agave nectar instead of white sugar; blended tofu for eggs; soy or rice beverage for milk, etc.
• If you must indulge keep it minimal… most of the time it takes just one or two bites to satisfy a craving. It’s okay to ask for a small piece of pie! But be careful, it also takes only one or two bites to reawaken an unhealthy appetite for “junk” foods.
• Lessen the importance of food… In your mind, take the focus off the food, and put it on the people. Enjoy the people more than the food. You will enjoy your time so much more if you put your focus on the relationships around you.
• Whatever you have or do, be thankful… be thankful for clean water and for good food. Be thankful for family and friends. Be thankful for all of God’s blessings in your life.

Vegetarian Chili

• 1 T olive oil
• 1 large clove garlic, minced
• 1 small onion, diced
• 1 med zucchini, diced
• 1 celery rib, diced
• 1 medium carrot, diced
• 1 red pepper, diced
• 1 green pepper, diced
• 1 T chili powder (or to taste)
• 1/4 tsp cayenne pepper (or to taste)
• 1 bay leaf
• 1/2 tsp cumin
• 1 T granulated date sugar, agave nectar, or honey
• 1/2 tsp basil
• 2 (15 oz) cans beans (kidney, pinto, or black), low-sodium
• 1 (15 oz) can diced tomatoes, low-sodium diced

Heat oil, add garlic, onion, zucchini, celery, carrot and peppers. Saute for approximately 5 minutes.  Add spices. Cover and cook over low heat until fragrant (approx 2 minutes). Stir in beans and tomatoes. Simmer 20 minutes. Season to taste with salt and pepper. Simmer another 10 minutes. Remove bay leaf.

This makes a delicious chili that has become a family favorite.  Everyone we’ve “tested” it on, has really enjoyed it… including staunch meat-eaters!  Laura frequently serves it with a salad and her famous corn muffins.  It is also quite good as a topping for baked potatoes.  If you have a large family like ours or want to maximize efficiency, triple the recipe to fill a large crock pot.

Experiment with different varieties of beans and spices.  I personally love it hot and spicy with chipotle (smoked peppers), but it can be a bit too hot for the kids.  Be creative and enjoy!

Nutty Vegetable Stew

• 2 T vegetable oil (olive, sesame, sunflower, etc.)
• 2 large onions (finely chopped)
• 4 large cloves of garlic (minced)
• 4 large carrots (grated)
• 1 C broccoli (chopped)
• 3 (15 oz) cans of crushed tomatoes with liquid (low salt variety)
• 8 cups of water
• 2 T VegeBase
• 1/2 C sunflower seeds
• 1/2 C peanuts
• 2/3 C uncooked brown rice
• 1/3 C uncooked pearled barley
• 1/4 tsp black pepper
• 1/4 tsp paprika
• 1/4 tsp chile powder, optional
• 1/4 tsp chipotle powder, optional

Process sunflower seeds and peanuts in food processor until you have a crunchy butter. Set aside. Heat oil in a large pan, add onions, and cook until lightly browned and tender. Stir in garlic when nearly done to avoid burning. Set aside. Boil water and stir in VegeBase. Add seed/nut butter, onions/garlic, and all remaining ingredients to pot and simmer on a low heat for at least 1 hour.

This is the longest and most complicated recipe I’ve posted to date, but it is worth it! This nutty vegetable stew is absolutely delicious, and very satisfying on a cool autumn night. I guarantee everyone will love it!

I would recommend going lightly on the chile and chipotle if you are going to serve to children. For variety, try substituting spinach for the broccoli, or using walnuts and flax seed instead of the peanuts and sunflower seeds. Let me know what you come up with. Be creative and enjoy!

Chocolate Power Bars

• 2 C whole rolled oats
• 1 C almonds, raw
• 1/4 C flax seed
• 1 1/2 C nut butter (my favorite is walnut)
• 1 1/2 C dried dates (my favorite is the Medjool variety)
• 1/2 C carob powder or cocoa powder
• 1/4 C honey, raw
• 1/4 C blackstrap molasses

Process oats, nuts, seeds, and dates in a food processor until chopped fine. Then place all ingredients in a large bowl and mix well. Press into a glass baking dish, cover, and place in refrigerator. Allow time to chill and then cut into squares.

This recipe makes a delicious and nutritious snack that both kids and adults will love. We bring them along on picnics, when camping, or while hiking. They are very tasty… but be careful, they pack a lot of calories. These power bars are a good natural alternative to the “health” bars typically sold – that are usually loaded with chemicals such as artificial sweeteners.

Experiment with different kinds and combinations of nuts and dried fruit. Let me know what you come up with. Be creative and enjoy!

Should you care about pesticides and other harmful toxins in your food? In one sense, yes and in another sense, no.

There are small amounts of many naturally occurring toxins that you’re exposed to regularly. They’re even found in healthy and organically grown foods. But because your body is wonderfully made, it is capable of handling the toxins. Your liver, kidneys and lymphatic system all play important roles in body cleansing. Your body is able to break down internal metabolic wastes and other naturally occurring toxins and carcinogens.

But what about all those dangerous pesticides and herbicides used in modern agriculture?  The latest research seems to say that to avoid the greatest levels of toxins in food, you have to minimize your intake of animal products, not fruits and vegetables. Begin by making foods like milk, cheese, beef, chicken, fish, etc. a small part of your diet. High concentrations of carcinogenic chemicals, like dioxin, are found in animal feed.  Also, the animals raised in farms (factory farms are especially bad) eat large amounts of this chemically tainted feed.

According to data in The China Study, by T. Colin Campbell, some of the most dangerous chemicals are the natural proteins from animal foods. The research has showed that proteins like casein (cow milk protein), leads to a change in the body environment, which in turn allows for the easy formation and growth of cancer.

So what about all the pesticide residue on your produce? Logically, there still must be some risks in consuming produce with pesticides, herbicides, and other toxins present. To say otherwise would seem to violate basic natural laws. To be safe, you should wash all produce thoroughly regardless if it’s organic. Our family does our best to avoid eating non-organically grown foods with the highest toxicity. Washing and peeling can reduce your exposure to some toxins but doesn’t eliminate them altogether.

According to the Environmental Working Group:

“An EWG simulation of thousands of consumers eating high and low pesticide diets shows that people can lower their pesticide exposure by almost 90 percent by avoiding the top twelve most contaminated fruits and vegetables and eating the least contaminated instead. Eating the 12 most contaminated fruits and vegetables will expose a person to about 14 pesticides per day, on average. Eating the 12 least contaminated will expose a person to less than 2 pesticides per day. Less dramatic comparisons will produce less dramatic reductions, but without doubt using the Guide provides people with a way to make choices that lower pesticide exposure in the diet.”

Here is a handy chart you can print and keep handy for quick reference:

For those who want a more extensive chart of produce, check out this one (also from the Environmental Working Group):

Pesticide Levels in Produce (ranking from worst to best)

Remember that superior health starts with a foundation of a whole-food plant-based diet. By simply doing this you will greatly reduce your exposure to high concentrations of carcinogenic chemicals.

We are now offering a new line of all-in-one supplements for our clients. They are powerful vitamin, mineral and super food supplements formulated by a company called Drucker Labs. The premier supplement is called intraMAX and is made for adults. Because intraMAX is so comprehensive it can replace many of your existing supplements.

But remember, I recommend supplements only in addition to an already healthy diet. That’s why they’re called supplements! Adding a great supplement to a poor diet won’t do you much good. As always, for superior health I recommend a whole food plant-based diet.

Here’s a brief overview of IntraMAX from Drucker Labs:

• 100% Natural
• Over 415 Nutrients
• 100% Carbon-Bond Organic
• Ultra Hypoallergenic
• Great-Tasting
• ALL-IN-ONE

IntraMAX is a 100% carbon-bond liquid microcomplexed trace mineral supplement, plus an all-in-one multivitamin and much more. It contains 70+ trace minerals along with other health promoting “super foods” which totals more than 415 essential carbon-bond organic microcomplexed nutrients in each bottle.

• 70+, 100% organic microcomplexed™ trace minerals (full spectrum)
• proprietary organic “carbon-bond” intraCELL™ V Technology
• 124 antioxidants (“free radical” scavengers / anti-aging)
• 40 amino acids (“building blocks” of protein)
• carbon (living), 100% organic (144,500 mg/l)
• 7 essential fatty acids (EFA)-omega 3, 6 & 9
• oxygen – 427 mg/l (dissolved & stabilized)
• 14 digestive enzymes (pure plant derived)
• 43 super green foods & phytonutrients
• 54 herbs (adaptogenic & supportive)
• 38 essential oils (organically bound)
• 64 vitamins and nutrients (essential)
• 19 macro minerals (100% organic)
• 23 vegetables (antioxidant rich)
• 65 electrolytes (100% organic)
• aloe vera (organically bound)
• 8 protein mineral nutrients
• 30 fruits (antioxidant rich)
• silver (organically bound)
• 13 probiotics (non-dairy)
• noni (organically bound)
• 11 carotenoids (mixed)
• 25 fibers (all natural)
• ultra hypoallergenic
• 11 optimum seeds
• 110 bioflavonoids
• fulvic acid (9.2%)
• 100% drug free
• NO additives
• 100% natural
• 100% vegetarian
• intraMAX® does NOT contain: preservatives, colloids, fat, cholesterol, wheat, gluten, caffeine, corn, yeast, rice flour, peanuts, nuts, soy, dairy, fish or fish oil, animal products, artificial additives, artificial colors, artificial flavors, fillers, pesticides, herbicides, antibiotics (drugs), chemicals, starch, binders, coatings, excipients, or flow agents

We offer another product by Drucker Labs called intraKID. It is the finest and most comprehensive nutritional supplement available for children. This formula utilizes a proprietary intraCELL V technology by Drucker Labs and a perfectly balanced set of nutrients for the needs of our younger patients

Because intraMAX is a comprehensive supplement and takes the place of many other products, you may be able to eliminate several other nutritional supplements you’re currently taking. In addition to the normal 34 FL oz. bottles, we offer tiny 2 FL oz. bottles for sampling or for travel.

If you want to learn more or desire to purchase these supplements you can do any of the following:

1. Stop by or call our office at 215-938-8500
2. Call Drucker Labs directly TOLL FREE at 1888-881-2344 (use this number: HCP5108)
3. Go to the Drucker Labs website – http://store.druckerlabs.com (use this number: HCP5108)

Many of our clients have begun using intraMAX and are very pleased.  Some of the positive changes that our clients noticed has been in energy levels, skin condition, monthly cycles, digestion and more.

Give it a try. You won’t be disappointed!

You can learn more at the Drucker Labs web site by clicking here.

Veggie Juice (Simple Gazpacho)

• 1 C water, spring or filtered
• 1 large tomato, quartered
• 1/2 C baby spinach or frozen chopped spinach, organic
• 1 medium cucumber, skinned and chunked
• 1 T lemon or lime juice
• 1/2 raw garlic clove
• salt to taste
• hot pepper to taste
• 4-6 ice cubes

Put all ingredients in order into Vitamix or blender. Blend on high until smooth. This makes a delicious, healthy and refreshing way to get a couple servings of veggies.

This makes a simple and delicious drink similar to Gazpacho. Just add onions and bell pepper (organic) and you have a classic Gazpacho. You can experiment with different kinds and combinations of veggies and spices. Try celery, parsley or vinegar. For variety, you can eliminate the water and ice and use a food processor to dice the ingredients and make a delicious cold salad or salsa. Be creative and enjoy!

Mediterranean Beans

• 2 cans low sodium garbanzo beans
• 1 T cold-pressed extra virgin olive oil
• 1 T wine vinegar (try red or white)
• 1/2 onion (finely chopped)
• juice from 1/2 lemon
• seasoning to taste (try oregano, basil, thyme, and black pepper)

Rinse beans. Put all ingredients in large bowl and mix well. Serve at room temperature or chilled.

For Southwest Beans make these substitutions: black and pinto beans, coconut oil, and season with cilantro and hot spices (chili, cayenne, or jalepeno).

For Far East Beans make these substitutions: soy beans, sesame oil, and season with garlic, ginger, black pepper and Bragg Liquid Aminos (lower sodium soy sauce).

Our family loves these recipes because they are simple to prepare, are healthy, and taste great. We typically serve them as a side dish or as a salad topper. You can use the base recipe as a starting point and experiment with different beans, oils and seasonings. Be creative and enjoy!

Superior health depends on our environment too. We may not have that much control over the global environment, but what about locally? Have you done anything to help the environment of your township? What about your neighborhood? What about your home?

Have you ever thought about poisons found in your own home? Some very toxic ingredients are found in everyday products. Things like sprays, fingernail solutions, hair care products, mouthwash, perfumes, cosmetics, powders, medicines, polishes, drain cleaners, insecticides, antifreeze, and other household and garage products can be very dangerous.

One change our family made was to commit to using natural cleaning supplies in our home. We did this for several reasons:

1. We wanted to help reduce the risk of our own children accidentally becoming poisoned
2. To allow our children to participate in household cleaning chores without fear of poisoning
3. To reduce introducing more toxins to our environment
4. To keep our home clean, fresh, natural and non-toxic

We use natural dish cleaning products by a company called Seventh Generation. We purchase these at Wholefoods. But for everyday cleaning, we primarily use two different homemade products…

Natural All-Purpose Spray Cleaner

• 50% water
• 50% distilled white vinegar
• 15-20 drops of 100% pure essential oil

Just put in a spray bottle and use. The essential oils we usually use are lemon or peppermint.

Natural Scrub

• 1 2/3 C baking soda
• 1/2 C natural liquid soap
• 1/2 C water
• 15-20 drops of 100% pure essential oil
• 2 T distilled white vinegar

Mix in a large bowl. Add the vinegar last and then stir to eliminate the lumps. This is similar to “Soft-Scrub”, and can be used for tile, tubs, toilets and sinks. We re-use empty shampoo bottles and use a funnel to fill them up with this natural scrub. Our kids actually love to scrub away when we use peppermint oil because they think it’s like using toothpaste!

I hope you really give it a go and make these natural cleaning product recipes. I think you’ll really enjoy them. They’re simple to make, work well, and they can help keep your environment clean, fresh, natural and non-toxic.

If your child is a picky eater, don’t lose hope! It can be extremely frustrating when your child only wants to eat junk foods. Don’t worry. There are ways you can help make healthy foods your kid’s top choices. Here are some simple strategies that you can use to overcome the picky eater:

• Involve your kids in food-related activities. Get them involved in shopping, gardening, food preparation, menu planning and cooking.
• Be patient and persistent. Understand that it’s normal for most kids to react unfavorably (maybe even disgust) when they’re offered new foods. If our kids reject a food we serve, we make them take a “No thank you bite”. Many times they realize that they enjoy the food after taking the one bite. Don’t give up. Many kids won’t come around to accepting a food until they taste it 8 or more times.
• Be prepared. When kids get hungry, have healthy snacks ready. Cut up fruit or vegetables and make them easily accessible in the fridge. Our kids love our homemade salsas for dipping veggies. Make your own trail mixes with various combinations of nuts, seeds and dried fruit. Keep them out for easy snacking.
• Starve the appetite for junk food and it will diminish. The best way to stop cravings for junk foods is to cut them out completely. The more healthy food you eat, the more you’ll enjoy it. And junk foods will begin to taste strange and be less desireable.
• Be flexible and creative. We go with the flow. Our youngest daughter, Gabrielle, is our pickiest eater. She bucks against almost everything. She struggles with salads, which is one of our main staples. So we add her green leafy vegetables to other things she loves. We make her fruit smoothies with the Vitamix, and add in generous portions of raw baby spinach. It blends in nicely and results in a smooth and creamy shake. She loves them and ends up eating more than she would have eating a regular salad.
• Avoid hypocrisy. Be a positive role model for healthy eating. Live a healthy lifestyle. Your kids will probably learn more by watching you than by what you say.

If you’re just getting started on the pursuit of superior health, you may need to start by cleaning house. Please let me know if you have any other strategies that may be helpful… I’d love to hear them and share them.

Healthy Sports Drink

• 3 C spring water or filtered water
• 1 C orange Juice
• Juice from 1 lemon or lime
• 1/8 tsp Himalayan salt or sea salt
• 1 T organic apple cider vinegar (optional)
• 1 tsp agave nectar or raw organic honey (optional)

1. Mix well and chill

This drink provides a great way to beat the heat and stay hydrated especially while exercising. I’ve been using this recipe for years. It’s simple and tastes great. One 8 oz serving has around 40 calories and 75 mg of sodium, as well as a variety of other nutrients.

This drink provides a well-balanced and all-natural alternative to the typical sports drink. By using this recipe you can avoid refined sugars and artificial colors found in most marketed sports drinks. The optional apple cider vinegar and agave nectar or honey give additional health benefits and adds a nice sweet and tangy flavor. Try different kinds and combinations of juice. I like grape and apple juices mixed. For a fresh twist, try mango and passion juices.

Be creative and enjoy!

Chocolate “Mousse” Dessert

• 1 C soy milk beverage
• 1 C pitted dates
• 2 T cocoa powder
• 2 T carob powder
• 1 T vanilla extract
• 1/2 C raw, unsalted cashews or macadamia nuts

1. Mix all ingredients in Vitamix or other food processor and blend until creamy.
2. If your blender has difficulty with the nuts or dates, soak them in water or soy milk for several hours prior to processing.
3. Chill for at least an hour prior to serving.

This is an absolutely delicious dessert that will have people begging for more and kids fighting over who can lick out the bowl. People won’t believe this desser has all wholesome ingredients, with no processed sugar and no dairy.

It is good solo or topped with fresh fruit. Try peanuts, almonds or walnuts for a different twist. If you want a vanilla “mousse”, simply eliminate the cocoa and carob, double the vanilla extract, and use vanilla soy milk.

Be creative and enjoy!

Creamy Apricot Cashew Salad Dressing

• 1 C Water
• 1/4 C Vinegar, apple cider or white wine
• 1/2 C Cashews, raw unsalted
• 3/4 C Apricots, dried
• Salt to taste

1. Mix all ingredients in Vitamix or other food processor and blend until creamy.
2. If your blender has difficulty with the cashews or the apricots, soak them in water for several hours prior to processing.

This makes a creamy dressing that is sweet, tangy and delicious. Our family loves it mixed into a green leafy salad and tossed with sunflower seeds. Do you want to see your kids go back for seconds on salad? Give it a try! Also good on steamed veggies of all sorts.

Be creative and enjoy!

Looking at my life, I try to live balanced (maybe seen as moderate). I balance time with my wife, my kids, my family and my friends. Balanced doesn’t mean even. At this time in my life, our kids need (and demand) more attention and time. So I give them more time to them than to others. I try to balance exercise and recreation. I try to balance the use of my money, my investments and my giving.

In some ways moderation may be seen to work well. But does it really? In the examples I gave above, I am balancing things that are all good. I try to carefully consider the things that are beneficial, helpful, and healthy for me and for others. What if I decide to “balance” the things in my life with other things that are bad. Would that be wise?

Let’s say I decide to balance my time spent with family, and begin hanging out with drug-dealing terrorists? Is that good use of my time? By no means. What if I choose to use some of my money to support a organization that preaches hate and violence. That would be horrible! Some things are not good in moderation… Is cocaine okay in moderation? How about smoking cigarettes? What about coffee? How about doughnuts? Would you allow your own child even a small bit of something you know would harm him?

As you can see, the concept of “everything in moderation” can fail miserably. It fails if you don’t understand what is good and what is bad. This can be especially true in regard to foods. And on the flip side of the coin, you can even overindulge in things that are good if you’re not careful. So what can you do?

The strategy I use and recommend is fairly simple. It’s called Temperance… abstain from the things you know are bad, and use moderation in the things that are good.

A good, consistent, and balanced life can come about as you learn what things are good and what are bad. In regard to health, you need to learn what things promote superior health. Superior health can only be achieved when superior ideas are applied… and they become superior behaviors.

The wellness strategy of Temperance may seem extreme in our society, but it works.

What’s Protein Anyway?

Protein is an essential nutrient along with carbohydrates, fats, vitamins, minerals and water. Proteins are large molecules that are composed of smaller units called amino acids. Proteins are found in every part of your body… skin, muscles, hair, blood, internal organs, bone, fingernails, nerves etc.

How Much Protein Do You Need?

The recommended daily allowance (RDA) is 0.8 mg/kg body weight. This means that a 120-pound woman needs about 44 grams per day, and a 150-pound male needs about 55 grams per day. It may surprise you that even on a purely vegetarian diet, you can get enough protein easily.

Just look at the mighty elephant, the horse, or the gorilla. They eat virtually no animal protein and are healthy with incredibly strong muscles and bones. Can you get an adequate amount of protein from vegetable sources? Let’s see…

Protein Content In Common Plant-Based Food

• One banana = 1.2 g
• One cup cooked brown rice = 4.7 g
• One corn on the cob = 4.2 g
• One baked potato = 3.9 g
• One cup of pasta = 7.3 g
• Two slices of whole-wheat bread = 4.8 g
• One cup of frozen peas = 9.0 g
• One cup of cooked lentils = 16.0 g
• One cup of tofu = 18.0 g
• One cup frozen broccoli = 5.8 g
• One cup of cooked spinach = 5.4 g

From the above list, it would be easy to come up with a menu that would easily reach the RDA of protein and be low in calories. This way of eating promotes superior health, while keeping you fit and trim.

Meat vs. Veggie – Comparing Sources of Protein

So if you look at the comparison, the broccoli wins the contest. By far. If you do the comparison based on calories, green veggies always win! Incredibly, the veggie also has tons more vitamins, minerals, fiber, phytochemicals and antioxidants! On the other hand, the sirloin has more fat.

If you want superior health, you need to make veggies the main part of your food intake. If you want to lose weight and maintain a healthy weight go for the veggies. For a healthy source of protein, I’d recommend veggies over meat any day.

Now, if you were struggling for survival on a deserted island it would be a different story. You would benefit from the high concentration of calories, fat and protein in a lump of meat. I’d advise going for the steak. It just may take some work catching the cow.

For more information, I highly recommend reading Eat to Live, by Dr. Joel Fuhrman to all my patients.

Cheesy Garlic Sauce

• 1 C Water
• 1/2 C Raw, Unsalted Cashews or Macadamia Nuts
• 1-2 Raw Garlic Cloves
• 1/4 C Nutritional Yeast Flakes
• Salt and Pepper to taste

1. Put all ingredients in Vitamix (or equivalent blender)
2. Blend until creamy

This is a delicious and versatile sauce. Our kids love our veggie dishes made using it. They couldn’t get enough of our “Cheesy Broccoli & Spinach Pasta” dinner we made using steamed vegetables and whole-wheat pasta covered in this sauce.

You can experiment with different kinds of nuts. You can try using more garlic, if your family and friends don’t mind! Also, using a touch of mustard gives it a nice twist. Try it on potatoes, cauliflower or green beans.

Be creative, and enjoy

Basic Bean Burgers

• 2 cans of low-salt beans (we favor black & kidney beans)
• 1 C rolled oats (or oat groats soaked overnight)
• 2 T Bragg’s Liquid Aminos
• 1/2 C sunflower seeds
• 1 C peas (or other green veggie)
• 2 T Nutritional Yeast Flakes
• spices to taste (we enjoy garlic, onion, and oregano)

1. Thaw the frozen peas by rinsing or soaking in water.
2. Put beans, sunflower seeds and peas in food processor. Process until a paste is made.
3. Scoop onto lightly oiled baking dish and form patties.
4. Bake at 350 for 30 minutes (flip after 15 minutes).

This recipe is simple, delicious and very adaptable. The only unusual ingredients are the Bragg’s Liquid Aminos and the nutritional yeast flakes. These can usually be found at the local health food store.

Our family typically serves them on small whole-wheat pitas, which are only 80 calories each. We top the burger with lettuce, tomato, sweet onion and a touch of condiments. They’re also good served on a plate and smothered in sauteed mushrooms and onions.

We enjoy experimenting with different variations of ingredients… you can too. Instead of peas, you can try substituting other green vegetables such as spinach or broccoli. Try substituting white or sweet potato for the oats. Spice it up by using red beans and a variety of Mexican spices to make a “South of the Border” burger. You can also vary the flavor by adding a small amount of nuts (we enjoy walnuts, pecans or almonds), which can be quite delicious… but it increases the fat content.

Be creative, and enjoy!

Breakfast Meuslix

• 2 C dry rolled oats
• 1/4 C raw, no-salt nuts (we prefer almonds and walnuts)
• 2 T sunflower seeds
• 1 T ground flax seed
• 1/2 C dried fruit (we enjoy raisins, cranberries, and apricots)

1. Mix all ingredients in a large bowl (we get our kids involved by mixing up a large batch; larger amounts can be mixed using the ratios listed in the recipe and then kept in the freezer for future use).
2. Cinnamon or other spices can be added to taste.
3. When served, add a generous amount of fresh fruit (we really enjoy bananas and blueberries).
4. I recommend using nut milk(s), soy milk or rice milk instead of cow milk. If you prefer a softer feel, use more liquid and let the mueslix soak for 10-15 minutes.

This is a delicious, healthier (whole-food) and less expensive choice as compared to traditional boxed cereals. The nuts are the most expensive ingredient, but you are only using a small amount. The bulk of the mueslix are the oats and the fresh fruit. At this time organic oats can be purchased for only around $0.79 per pound. Compare this to boxed cereals, which cost around $4.00 per pound and up.

You can experiment with a variety of nuts and seeds. Pumpkin seeds and pecans add a rich flavor. Try using different kinds of dried fruits and fresh fruits for a new twist.

Be creative and enjoy!

A lot of patients ask me what foods they should avoid to be healthy. They ask me which are the really bad ones? They want me to tell them they’re doing fine because they avoid red meat and eat only poultry and fish. But there’s an inherent problem with this way of thinking.

If you’ve heard the news lately, there have been reports listing America’s worst foods. Of course everyone wants to know the #1 worst food. It happens to be a side dish that may have well been served by the Grim Reaper himself…

Outback Steakhouse Aussie Cheese Fries with Ranch Dressing

2,900 calories
182 g fat
240 g carbs

This weapon of mass construction is the caloric equivalent of eating 14 Krispy Kreme doughnuts, before your dinner arrives. Even if you split this “starter” with 3 friends, you’ll have downed a meal’s worth of calories.

(If interested: do a search on Google for “America’s worst foods“.)

Oh how we love to point the finger at people doing things worse than us. Don’t we? We love to compare. It makes us feel good. We think somehow that people indulging in Aussie Fries justifies my eating fried chicken, because the chicken isn’t rated as bad as the fries. The problem is, you can always find something worse.

Take the Aussie Fries for instance. I could make them even less healthy by coating them with an extra layer of lard just for kicks. That would probably make them the equivalent of 16-17 Krispy Kreme doughnuts. Does that make the original version of the Aussie Fries okay now?

Isn’t it better to just focus on the good stuff? You can spend a little time reading and quickly learn what foods truly promote superior health. Then clean house.

Cleaning House Action Step for Promoting Superior Health

• Learn what “junk” food is and get all of it out of your house.
• Stock your refrigerator with a variety of fresh vegetables and fruits. Go for different colors and flavors.
• Keep your freezer filled with frozen fruits, vegetables, ground flax seed, whole grain pita bread and whole grain wraps. These are handy to have for quick meal preparation.
• Keep your cabinets filled with a variety of beans, nuts, seeds and dried fruits. You can make different varieties of “snacks” with different combinations of nuts, seeds and dried fruits. Be creative and experiment.
• Keep a supply of fresh and clean water for drinking.
• Supplement with a natural, safe and powerful product like Intra-Max.

From time to time our family has to repeat this action step because we accumulate “junk foods” in our house. It’s best to simply get it out of your home.

So it’s not a good strategy to just avoid eating the “bad” foods because this doesn’t ensure that you’ll be eating the best foods for promoting superior health. But if you follow the simple plan I’ve outlined above, you’ll be far more successful in your health journey.