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Tip of the Day

Today, drink lots of water (8-12 glasses). It can be spring, seltzer, flavored seltzer or mineral water. Avoid tap water unless it is filtered.



Cooking time:15 minutes
  • 2 pieces skinless boneless chicken breast cutlets
  • 2 large zucchini
  • 1 yellow squash
  • 2 tbsp extra virgin olive oil
  • 1 1/2 tsp Montreal chicken seasoning
  • 1 tbsp paprika
  • 1/2 cup parsley
  • 1 1/2 tsp minced garlic
  • 1/4 cup lime juice
  • 2 1/2 Italian tomatoes
  • 1/2 cup chopped scallion
  • 1/4 cup cilantro
  • 1 dash salt
  • 1 1/2 dashes pepper
  • 1 fl oz white wine
  1. To prepare, slice zucchini and yellow squash into 1/4" sections.
  2. Dice tomatoes into the texture of salsa crudo. Mince garlic, parsley, scallions and cilantro.
  3. Combine diced tomatoes with cilantro, scallions, salt and pepper to create salsa crudo topping.
  4. Season chicken breast cutlets with seasoning, paprika and parsley. Begin to warm garlic & extra virgin olive oil in sauté pan.
  5. When garlic aromas become apparent, add seasoned chicken cutlets and add white wine.
  6. Sauté chicken in pan until chicken is 3/4 done. At that point, add zucchini, yellow squash, and lime juice. Cover and steam until vegetables reach desired texture.
  7. Remove chicken and vegetables when cutlets reach a caramelized-looking texture.
  8. Plate chicken and vegetables, and finish by adding desired amount of salsa crudo to the top of chicken. 

1 day, 17 hours ago

Over the past several years many of you have read more and more about the hormone Leptin and its relation to reduced ability to lose weight.  Leptin is a hormone produced in fat cells. When released it triggers an area in the brain that increases fat burning.  This keeps weight stable and prevents obesity.  However, with poor diet, exercise, and stress management, one becomes resistant to the signal. This increases body fat. 

How can you tell if you are leptin resistant?  Look in the mirror.  If you are more than 25-35 pounds over- weight, you are probably Leptin Resistant (LR).  If you are overweight and still have a large appetite and crave carbohydrates, especially in the evening you are probably LR.  You can even get a blood test.  Just adding reasonable exercise and less simple carbohydrates may be enough for some people.  But for many who have struggled with yo-yo dieting, they need a different way to reset LR.

A strict Low Glycemic Index (LGI) diet is a good place to start.  Metabolism is historically and biochemically is set by sunlight and sleep and wake cycles.  Eat within 30 minutes of waking. Protein and good fats, i.e. coconut oil (MCT). The Medium Chain Triglyceride oil helps with stomach digestion and weight loss.  NO Grains for breakfast. Eat three meals per day, with appropriate vegetables as a between meal snack if you need additional food.  Give yourself time to use up stored energy in the form of glycogen.  Glycogen usually has a 4 hour window of how long it takes to go through its storage.  Only then you can begin on the breakdown un-needed fat stores.  Do not work out before or after breakfast.  It may be tempting to work out before breakfast, however it pulls more energy out of your muscles and not from fat.   Try to allow 4-5 hours between dinners and sleep time.  If you decide to incorporate working out, do it after 5 PM.  To assist with rest, within an hour of sunset try to make your surroundings as dark as possible.

Reducing your simple sugars and eating the Low Glycemic Index way with moderate physical exercise will start the progression to lessen the burden on your body that keeps leptin high, and fat unburned.  If you still struggle with weight issues, then seeking the assistance of a person skilled in weight management and utilization of supplements that could help your normal physiology be kick started may be necessary. 
As always, check with your physician if you have any medical issues, before beginning strenuous activity.  Especially if you are deconditioned from poor pre-diet activity. 

3 days, 18 hours ago

It’s a known fact that your diet and lifestyle choices can impact your life in a number of ways. Poor food selections and less than optimal exercise can lead to serious health conditions. Specifically, a study published in the American Journal of Clinical Nutrition concludes, eating processed red meat may lead to an increased risk for type 2 diabetes.
An Pan and colleagues from Harvard conducted a meta-analysis of over 440,000 patients, combining their current data with existing clinical studies. Data were collected from the 20-year Health Professionals Follow-Up Study, the 28-year Nurses’ Health Study I and the 14-year Nurses’ Health Study II. The researchers found that a daily 100 gram serving of unprocessed red meat was associated with a 19% increased risk of type 2 diabetes. In addition, at half of that amount, 50 grams of processed red meat consumed daily could raise the risk to 51%. As an example, one hotdog, two slices of bacon or a sausage would be a 50 gram serving of processed red meat. Unfortunately, and of great concern, these are common food choices for many adults and children.
The study also concluded that substituting one serving of nuts in lieu of one serving of red meat was associated with a 21% lower risk of type 2 diabetes and substituting whole grains was associated with a 23% lower risk. These slight modifications aren’t that difficult and can help minimize this risk found in this study. The researchers concluded, “From a public health point of view, reduction of red meat consumption, particularly processed red meat, and replacement of it with other health dietary components, should be considered to decrease type 2 diabetes risk.”
For more information or to access the full text article, click here

3 days, 19 hours ago

by Mark Lange, PhD

Researchers from the College of Chemical Sciences in Sri Lanka used a specific heating and cooking regimen to increase the levels of resistant starch in rice by at least ten-fold.  Because resistant starch is not digested, it lowers the calories by bout 50-60%.

In this method, they added a teaspoon of coconut oil to boiling water before adding a half cup of rice.  The rice is simmered for 40 minutes (or boiled for 20-25 minutes) and then after cooling the rice is refrigerated for 12 hours.

This simple cooking method causes the coconut oil to enter the starch granules, changing its structure and making it more resistant to the body’s digestive enzymes.  Cooling the rice after cooking is essential because this causes formation of hydrogen bonds between the amylose molecules which turns it into a resistant starch.  In the end, the rice delivers fewer calories because the body does not break down and absorb the resistant starch.

1 week, 5 days ago

by Dr. Deedra Mason, Director of Clinical Education & Research

The mind body connection is not nearly as “fringe”, today in medicine, as it once was.

Those at UCLA have recently demonstrated a way to modulate brain function, with a simple dietary ingredient, doing a whole lot more than just proving this point.
The brain sends signals to the gut, this is why stress and other emotions contribute to gastrointestinal symptoms. It is the tenet behind Fibromyalgia, IBS and the higher rates of auto-immune disorders in females. Researchers at UCLA report based on human trials, the signals can travel the opposite way as well. Treating your Gut may be a window to treating the mind.

The study showed bacteria ingested in food affects brain function. Women participants who ingested pro-biotics had, both in resting and active states, improved emotional recognition compared to those without a focus on improved gut microbiota.

Dr. Kirsten Tillisch, lead author of the study states. "Our findings indicate that some of the contents of yogurt may actually change the way our brain responds to the environment. When we consider the implications of this work, the old sayings 'you are what you eat' and 'gut feelings' take on new meaning.

2 weeks, 5 days ago
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