Celery Root and Cauliflower Soup--so yummy and warm

Celery Root and Cauliflower Soup

This is such a wonderful soup and easy to make. It fits in perfectly with Phase II of the O2 Diet. I adapted it from a recipe I found on epicurious.com. You will see inserts for a Paleo version below:


1granny smith apple or 1 pear, cored and chopped (omit for paleo)
1 yellow onion, chopped
1 parsnip, sliced (triple for paleo)
1 head cauliflower, chopped

1 celery root, peeled and chopped
4 cups vegetable (o2) or chicken broth (paleo), preferably homemade but in carton ok: Imagine brand is good
1/2 tsp thyme

1/2 tsp dry mustard

 black pepper to taste

In large pot, cook celery root, cauliflower and parsnip in the vegetable or chicken broth until soft.  Meanwhile, sauté onion and pear or apple if using in butter until soft and lightly golden.

Transfer all to blender or food processor with thyme, mustard and black pepper. Puree.

Garnish with:

Chive oil
turkey bacon bits (o2) or bacon bits (paleo)

Chive oil:
1/2 c. chopped chives
1/2 c. olive oil
whirl in food processor until pretty smooth

 bacon bits: lay  bacon slices on several paper towels on plate. cover with more paper towels. microwave for about 3 minutes or until desired doneness achieved. remove paper towels and blot any oil with more paper towels. crumble when cooled enough to handle

Garnish 1 cup soup with 1 tsp chive oil and 1 tsp bacon bits

Superb served with sausages.

How I am fusing the 02 Diet with the Paleolithic Diet

Well, I got through the 4 day cleanse without too much trouble, thanks to the support of my GFs who are doing it with me! Thanks, Lori and Kathy! And I got on the scale the morning of day 5. I was none too happy to see the number 139 staring back at me. 22 months ago I started at 141 and got down to 129, working my way back up to 134-ish for a healthier more attractive weight for my frame. Clearly I had returned to my starting point or higher, since I did not weigh myself before starting the cleanse this time.  How did I do this? By failing to control portions and returning to my old habits of snacking mindlessly on healthy foods--sure--but still 3 ounces of raw pecans is a lot of food. Oh yeah, and then there was my old nemesis:  wine. Two glasses of that and all self control or conscious choice is LOST.

This is day 5 Phase 2 of the 02 Diet. For those of you who don't know about this super healthy eating and living lifestyle, you can read about it at www.nutritiouslife.com or get Keri Glassman's book: The 02 Diet.  This diet gets you to focus more on putting super healthy and anti-oxidant rich foods into your body than focusing on what you keep out of your body. It is divided into 3 phases. Phase 1 is a four day eating cleanse (not fasting) and Phase 2, which is 2 weeks long, allows more food and far more types of food. Phase 3 is when one gets to add conscious indulgences such as red wine and chocolate, etc. IN SMALL QUANTITIES.

Anyway, I am slightly modifying the 02 Diet to incorporate the principles of the Paleolithic Diet aka Primal Diet. What that means is that I am avoiding sugar, grains and legumes completely, eating only roots and tubers for starches. I am limiting my dairy and starting to eat pasture raised meat, poultry, eggs and dairy.

I have been an organic foods advocate for years, but moving to pasture raised means I get much higher Omega 3 and CLA from the grass fed and foraging animals. (Animals, be they raised organically or not, when not pastured are raised on soy and corn which radically increases omega 6 levels and that is very bad.)  What does NOT work for me about paleolithic diet is the high caloric intake allowed for by the high fat intake. So I am avoiding all bad fats (all vegetable fats, trans fats) and eating GOOD fats, i.e., avocados, nuts and olive oil and ALSO saturated fats like butter and non-hydrogenated coconut oil and beef fat, but I am keeping my portions in check--5 portions daily. In phase 3 I will go up to 6 portions daily of these fats. I am keeping my carbohydrate load to 50 grams daily (mostly sourced from fruit and a little dairy in my coffee), and I am jump starting my day with a high protein and fat breakfast, i.e. omelets and frittatas and an occasional whey protein smoothie. O2 diet often starts the day with grains and dairy and fruit--not nearly enough fat or protein and way too much carb for my taste. The grain and dairy and fruit breakfast--ie plain yogurt, berries and toast--leaves me bloated and drowsy for two hours at which point I am suddenly ravenous. Clearly not the best choice for me. Just saying'....If you want to know more about the Paleolithic Diet, go to www.Marksdailyapple.com


Mmm. Just finished my Tomatillo Chipotle Chicken soup complete with the garnishes of cilantro, avocado and raw shredded cabbage and radish. This is an adaptation of Green Posole, omitting the hominy (corn) and adding poblano and chipotle. Fabulous! Spicy, tangy, slightly smoky, warming, flavorful and chock full of Vitamin C immune enhancing goodness!


Tomatillo Chipotle Chicken soup

dash of cumin, salt and pepper
1 lb organic chicken thighs
3 poblano chilis
1 carton organic chicken or vegetable broth
1 lb tomatillos
1 onion
1 large clove garlic, minced
1 tsp cumin
1 chipotle from the chipotle in adobo sauce can



Set oven to 400 roasting temp. Rub some salt, pepper and cumin into chicken thighs. Place whole poblano chills and chicken thighs on cookie sheet. Turn poblanos in 4 minutes. roast another 4 minutes then remove poblanos and place in paper bag. Turn chicken over at the 8 minute mark and continue to roast chicken for approximately 8 more minutes or until done. When chicken is done, take it out to cool.

While these are roasting, pour chicken broth into large pot and turn heat to medium. Chop onions and tomatillos. Add to pot of broth along with the garlic, cumin and the chipotle. bring to simmer or boil and cook until soft.

Take poblanos out of bag and remove stem and seeds. add to soup pot. Ladle soup mixture in small batches into blender and puree til smooth.

Shred chicken with forks or fingers and stir into soup.

Garnish and enjoy!

Garnishes for Tomatillo Chipotle Chicken soup

shredded cabbage, red or green
slivered radishes
cubed avocado
chopped cilantro

High Energy on the 4 Day Cleanse

Day 1 on The 02 Diet Phase I Cleanse completed successfully. Well, I didn't do an entire body scrub, but maybe I will do that today....

The big difference this time around is that I was not starving all day, basically keeping my HQ at the desired 4-6 level. I did that by re-arranging the meals, placing the big voluminous salad at lunch, having the pecans WITH the artichoke hearts as an afternoon snack (a little fat to stabilize my blood sugar til dinner time) and the salmon with steamed spinach and grilled asparagus for dinner. I also added spinach and a few bites of fresh tomato to my eggs--extra ORAC points and fiber/bulk without loading calories. This is a much tastier way of doing the eggs. Tomorrow I will do some artichoke hearts and mushshrooms in the eggs.

I think I may weigh in today. Scary. Or maybe I will wait until Friday morning after the 4 day cleanse, but then I won't know how effective the 4 day was....hmmmm. Really, I know that I should not give the numbers that much power, and focus on how I feel instead...which is pretty good! Had a 6.5 mile moderately difficult hike (lots of hills) this morning and felt good throughout. Furthermore, I am in a good mood.  This is a big shift from how I felt 2 days ago (Jan 1) at the NY day Open House where I ate way too much (can you say 6 cookies and 3 pieces of English toffee?) and felt super tired from 3 nights in a row of partying (aka wine and margaritas) and staying up late (for me that is past midnight).

Already looking forward to Phase II when I can have dairy in my milk and a bit more fat and some salt --which means I can add salsa to my eggs, more tasty marinades for my fish and chicken and meat.

My girlfriends, L and K, have just started the 4 day today. I don't think K liked her eggs without cheese. It is those little unmeasured additions that add 400-500-1000 calories per day to our diets and how we end up 10 lbs heavier in a year! So back to measuring and watching the 'little cheats"!

Back on The 02 Diet--with a Difference

After a pretty damn indulgent holiday season on the heels of recovering from a knee injury which got me off exercise for a month, I am back on Keri Glassman's 02 Diet, starting with the 4day cleanse. For those of you who are not familiar with The 02 Diet by Keri Glassman, you can read about it at her web site: www.nutritiouslife.com  The diet stresses anti-oxidant and omega 3 rich foods, asking you to increase ORAC points, rather than decrease calories. In other words, the idea is to focus on feeding yourself healthfully rather than depriving yourself.

I lived very successfully on this eating approach for 18 months, keeping my weight at my ideal and feeling quite healthy and energetic. Gradually, with the prodding, encouragement and blogging by Dr. Jack Kruse, I started to reduce my grain consumption to the point of elimination. Until November when I injured my knee. Gradually my exercise then my eating plan derailed. And when I started eating those grains, my gut protested with cramping, loose bowels alternating with constipation. Not fun stuff.

So I am going 02 without the grains! Think Paleo Diet with some dairy and limited fruit. Instead of the carb serving, I will occasionally have a root or tuber (sweet potato, parsnip, beet, carrot, or, in a similar vein, pumpkin).  And, here is the clincher, I am going to do this without sugar. So when I get to Phase III, my conscious indulgences will likely involve stevia or Truvia to sweeten chocolate for "paleo bark" or hot cocoa.

I know that my biggest challenge will be with wine. One glass, which is all that Keri Glassman recommends as a conscious indulgence, is VERY hard for me. I always want a second. And after that, my will power deteriorates considerably.

So today is Day 1 of the cleanse. I am doing just fine at lunch time.
eggs with oregano and spinach for breakfast
2 cups of green tea
16 oz of water
1 granny smith apple and cinnamon
big spinach salad with 4 oz organic chicken, tomato, cabbage, radish and 1/4 avocado, balsamic vinegar
HQ has stayed between 4-6 all day

planning for the holiday weekend: bring your fave 02 dish to the party!

I plan on attending some July 4 parties, so I am putting together a game plan to succeed in feeding my body right 02 style! I want to feel empowered about my food and drink choices AND have fun!

Here is my plan:
July 3 I am going to a party that some good friends are hosting. I plan to bring along jicama, cucumber and bell pepper slices and a mediterranean salsa for dipping so that I don't get caught up in less healthy appetizer choices like cheese and crackers and creamy dips. I am planning on choosing green salads and grilled vegies and grilled chicken or fish and avoiding carby dishes like corn, rice, and potatoes. Often, I just bring a large green salad or vegie side dish without being asked and no one ever complains!

Dessert and alcoholic beverages are always my downfall at parties, so I plan on making virgin versions of my fave cocktail and bringing that! I will plan on having one non-virgin version (cross my fingers) and stick with virgin for the rest of the party. I am also going to be proactive about dessert. Fruit is always a good thing to bring, especially in the summer, but to turn fruit into a dessert, I need to dress it up a bit. I think I will dip some big organic strawberries dipped in chocolate and bring those! I can confidently content myself noshing on strawberries in the face of chocolate cake and ice cream.

Let's just hope that there is some dance music at the party! That always keeps me away from the food and focused on FUN!

Happy Fourth!

Last night I indulged pretty well at a little dinner party. As usual, dinner went well with a controlled amount of flank steak, morel mushrooms in creme sauce(!!)) plenty of arugula salad, grilled asparagus, tomatoes and artichokes. The 2.5 glasses of cab lowered my inhibitions AS USUAL and so I had 1/2 oz of dark chocolate AND a half piece of ollaliberry pie and a few bites of ice cream. okie dokie. So it's Monday and I have gotten right back in the saddle on my 02 plan and I even drank plenty of water with an ounce of dark cherry juice (high ORACs with anti-arthritis properties)!

Today:

7 grain toast w 2 tsp almond butter, 1 tsp flaxseed and 1/4 tsp cinnamon

2 cup green tea 1/4 c 1%milk

2 cup half decaf coffee 14 c1%milk and 1/4 tsp cinnamon

1 cup berries

8 pecans

4 oz salmon w buerre blanc

1 c green beans w/ onions and tomatoes

1/2 oz dark chocolate

arugula salad with red onion, avocado, herbed balsamic vinaigrette, 3 oz flank steak

mango w 1/2 c plain nonfat greek yogurt, 1/4 tsp cinnamon and vanilla

Easily maintaining my weight loss and feeling GREAT!

Whew! I knew that I felt good in my body: lithe, light, plenty of energy, pain free, but I was not sure if I had gained back any weight after vacation. I weighed in today at 131.5 which is where I was before vacation and is what I consider to be my ideal weight. Somehow at 129 I just felt that I looked too deflated.  Funny how those 2.5 lbs makes a difference.  Maybe it is all in my head, but honestly I think I fill out my clothing just a little better.

It is so great to know that I can continue to feed and give to myself in such a full and satisfying way while maintainning my weight and improving my health with each bite I take! Food as a tool for better health! YAY!

Food Journal for 6/17/10

7 grain toast w 2 T almond butter and 1/4 tsp cinnamon
1/4 c low fat milk
2 c green tea

1 apricot
10 almonds
1/2 oz dark chocolate

mixed greens with 3.5 oz salmon, 1/4 mango, 1/4 avo, tomatoes, cukes, 1/2 c salsa
2 c half decaf coffee
1/2 c lowfat milk
1 tsp raw sugar 1/4 tsp cinnamon

10 almonds
mixed greens with 4 oz organic chicken, tomatoes, artihearts, 1/3 avocado, baby carrots

1/2 glass white wine with 1 c sparkly water
1/2 honeydew w 1 T lowfat sourcream

My Big Win with the Evil Tortilla Chips!

Bummer. Last night, right before I was to sit down to blog,  I decided to shave some super thin slices of hard aged organic Parmesan. Instead I shaved by index finger. Badly. Owie. still hurts. So no blogging last night. At least I can type today.

So yesterday and Tuesday I had terrific O2 food all day, and when I went out for Mexican lunch yesterday, I did not TOUCH the basket of tortilla chips! Yay me! I was VERY proud of myself. Once I start on those I can rarely stop until the basket is empty. Normally I ask the waiter to remove the basket of the evil bastards, but my lunch companion wanted them, so I had to exercise self discipline. I am always so impressed with myself when I can do that...I had a seared Ahi salad with walnuts, beets, cucumber, tomato instead (go figure: in a Mexican restaurant!). Delish!

I read some interesting advise about eating comfort foods in "Mindless Eating". More people eat comfort foods and eat unconsciously when they are happy or celebrating! The advise is to pair your comfort food in a very small amount (for example ice cream) with a larger amount of a far healthier choice (here, strawberries) until you gradually can think of the strawberries as the reward and skip the ice cream altogether, replacing it, perhaps with something like a few spoons of nonfat yogurt and cinnamon or vanilla. I have been working on this technique and find it very effective. Try It!

my journal for last two days
Tuesday: 2 eggs with 2 T organic salsa and oregano and 1 piece 7 grain toast
2 c green tea

1 c blueberries and 10 almonds
2 c decaf coffee with 1/3 c lowfat milk and 1/4 tsp cinnamon

mixed greens, bell pepper, tomatoes, carrots and 4 oz salmon, artichoke hearts
2 tsp balsamic vinaigrette
1 tsp oregano

10 almonds
1 oz dark chocolate

mixed greens, bell pepper, tomatoes, carrots and 4 oz salmon, artichoke hearts

2 tsp balsamic vinaigrette

1 tsp oregano

1 c blueberries with 3 T light whipped cream and 1/4 tsp cinnamon

Wednesday June 16

1 piece 7 grain toast with 1/4 tsp cinnamon

1/4 c lowfat milk with 2 cup coffee

1 c blueberries

1 c green tea with 1/4 c lowfat mik

mixed greens, 4 oz ahi, cuke, tomato, beets 3 tsp vinaigrette

10 almonds

baby bell peppers

3 c iced decaf coffee with 1/2 c nonfat milk

2 egg omelet with artihearts, brocollie and 1 T crumbled gorgonzola

4 T salsa

handful raisins (unmeasured!)

10 baby carrots

2 glasses white wine 

1/2 oz hard parmesan

Favorite O2 Desserts

Berry Parfait
2/3 c nonfat Greek yogurt
1 c berries of any type
1 T dark chocolate syrup or
1 T cocoa nibs w 1 tsp honey diluted with 1 tsp water
½ tsp cinnamon

1) swirl the cinnamon, chocolate syrup or honey water into the yogurt but don’t totally mix in
2) in a clear wine glass, place a tablespoon of yogurt in glass, plop in a few berries and a few cocoa nibs
3) continue this layering process until complete, topping with a few berries and a sprig of mint or some orange or lemon rind if you like

Snow Peaked Strawberries
1 c strawberries, stems on
2 T whipped cream (I like to make my own but the canned dispenser type is ok. Whole Foods sells an organic one which I adore)
1 oz cocoa nibs (these are unsweetened but give you a chocolatey aroma and great crunch

Place a bit of whipped cream atop a strawberry then dip it into the cocoa nibs so a few adhere.
Eat by the stem. Slowly. In private, but never in bed. This is a messy finger licking affair that should be enjoyed alone or with someone who doesn’t mind watching you slip into decadence.

Gingery Grilled Pineapple “a la mode”
One really ripe pineapple—maybe a little brown on the outside, cut into slices about 3 x 2 inches wide and ½ inch thick
2 tsp powdered ginger
1 tsp vanilla and 1 vanilla bean, split lengthwise and seeds scooped and retained
Nonfat yogurt or crème fraiche with some vanilla stirred in

rub the pineapple pieces with the ginger and place in a bowl with the vanilla and vanilla bean and let sit for an hour or longer

fire up the grill
very lightly spray the pineapple pieces with a high heat grill tolerant spray or brush very lightly with melted butter

place on hot grill for a few minutes each side until browned, not burnt and tender
Enjoy alone or top with a 1T of nonfat organic yogurt or 1 tsp of crème fraiche

So many great ideas

Whoo hoo! blissful euphoric shopping spree at Whole Foods yesterday! Organic blueberries, avocados, mangos, apricots, and bell peppers ALL on sale. All my faves. Got yummy cantaloupe, organic green beans on sale too. So I can't wait to make my favorite "dessert" soup: Cantaloupe Apricot soup with raspberry coulis. See the side bar for this absolutely scrumptious soup that is, I swear, BETTER than ICE CREAM!

I feel really good after a day without the indulgences (see yesterday's post of true confessions) I had consumed in NJ. No offense to Ocean City, NJ residents, but the food there is just NOT what it is here in CA where I can easily get a wide variety of organic produce, milk, eggs and cheeses, poultry and beef. There I was nothing organic except milk, oatmeal (!?!) and carrots. Also, the restaurants served mostly pasta, pizza, ice cream, cheese steaks and big white bread sandwiches. How do people live healthfully on that type of food? Seriously?? So I am very thankful to the grocers and farmers in CA!

Getting really excited about started the O2 Diet Support group starting next Thursday June 24 at 6:30 pm. I have so many great ideas for the group to help support folks in "flipping the switch" to eating healthfully and joyfully all while losing weight and gaining energy. AND I know I need the group support as much as anyone.  Got the awesome 02 water bottles in today and soon will have the grocery bags from Keri. Really great looking water bottle. The people who have signed up so far are really awesome, and I can't wait to see how the group fills out.  So call up and sign up if you haven't already.

TaTa ForNow

daily food log 6.14.10
1 piece whole grain toast w 2 tsp almond butter, 1 tsp ground flaxseed and 1/2 tsp cinnamon
2 c green tea

1 c coffee 1/3 c lowfat milk 1/4 tsp cinnamon

8 pecan halves, 1 c strawberries

green salad w/ cherry tomatoes green bell pepper, lettuce, 3 oz char, 2 tsp balsamic vinaigrette 1/4 avocado
1 c iced coffee 1/3 c lowfat milk 1/4 tsp cinnamon

1 c blueberries

salad spinach brocolli tomatoes cucumber, yellow bell pepper turkey 2 tsp vinagretten1;4tsp oregano

1 mango w 2 T lowfat sourcream and 1/4 tsp cinnamon

Back from vacation and time for true confessions. Let's begin my emphasizing the positive: I DID get lots and lots of ORAC points. I also had plenty of food without so many ORAC points. Like white wine nightly. And chocolate birthday cake. And oatmeal raisin cookies with TRANS FATS. I EVEN had a few bites of my first ever funnel cake!!!!! I kid you not! Did I weigh myself on return? Not on your life. I am focusing on getting right back in the saddle with all my healthy meals and snacks (which I DID eat while on vacation; I just added some additional unconscious indulgences---;-P) and JOURNALLING my intake.

Been reading "Mindless Eating". Great book on how we plow in extra food and calories without even knowing it and how we can also avoid those hidden calories with just a little planning and tricking ourselves. I am now using smaller plates, bowls and eating utensils and prepacking or premeasuring all my foods and snacks! More tips on that as I read along...

Great talk with Keri G on the phone today. She is so encouraging and supportive and full of wonderful ideas for the Adventurers in a Nutritious Life support group I am kicking off here at the clinic on June 24. Still have a few slots left for that support group which ought to be pretty inspiring and help to insure great results and great fun on the O2 Lifestyle! Of course, a person needs to live in Silicon valley to attend since we are located in Cupertino, CA. One need not be a chiropractic patient of mine to attend. If interested, just give us a call or email me. 408-255-2592

drsteindc@gmail.com

Eating 02 friendly on Vacation! Can I do it?

Whew! whirlwind of a life lately and ready to blast off for vacation on the South Jersey Shore tomorrow with my fabulous sibs, spouses, nieces and nephews. Thank goodness we are renting a beach house with a giant kitchen so I can cook up lots of 02 friendly food! I'm even packing the book so I can make up some of my favorite recipes and try out some new ones. I know that at least my sister and sista-in-laws will like the food.  Maybe my brothers will even chow down on the Ancho peppered Flank Steak with Chimichurra sauce or the Sesame crusted Seared Ahi with Jicama Cabbage slaw! Of course I just MUST make up a big batch of the Chicken Mole. YUM!!! Then there is the Ancho rubbed Tilapia with AvoMango salsa. Can't get enough of that!  Gonna make up some new recipes too, all while reading "Stick" and also "Switch" by Chip and Dan Health--two phenomenal books on how to make your ideas stick in others' minds and on how to switch behavior--ie create change and new habits. All of this material is for the 02 Diet Support Group, "Adventurers in a Nutritious Life", starting Thursday June June 24 at 6:30 pm at my clinic! Also plan to read "Mindless Eating" as fuel for the support group.

So I am determined while on vacation to continue to generously feed my self yummy nutritious anti oxidant loaded meals and snacks and focus on my family and relaxing as opposed to nervously and unconsciously feeding myself foods that aren't as supportive of my well being! That is a tall order, as it is easy for me to slip into unconscious behaviors while on vacation. Gee, I wonder if anyone else has that problem, especially while on a big FAMILY vacation! hahahaha

In the meantime, check out my new recipe for Watermelon Tomato Gazpacho!

02 Diet Support Group: Adventurers in a Nutritious Life

I have been so busy prepping for my 02 Diet Dinner Presentation which I held last night, that I have had very little time to blog! Thanks one and all who helped with and attended the presentation! It was great fun and GREAT FOOD! Almost everything was straight out of The 02 Diet book recipe section, the exceptions being the Grilled Asparagus with Toasted Coconut Orange Vinaigrette and the Dark Chocolate Covered Organic Strawberries (thank you, Dr. David Saber--awesome job on those!!!) I also poured Martin Ranch wines (JD Hurley Cabernet and MR Chardonnay), fantastic wines made by my good friends, Dan and Therese Martin.

There have been may people interested in the O2 Diet, but ... people need help making major lifestyle changes. In response to that need, I have decided to create an 02 Diet Support Group.  The initial group will be a 5 week meeting limited to 12 people. We will meet at my office on Thursdays from 6:30-7:45 pm from June 24 to July 22 (5 meetings to get people through at least 32 days on the 02 Diet). Included in the program will be at least one private consultation with me to review goals, biochemistry, special needs and concerns, etc.  Cost is $149 to include one 15 minute private consult, 5 group meetings, and online support to help deal with those sudden cravings. The group will be ongoing, and I will devise ways in which folks can continue to participate after the initial 5 week commitment. You can join the group before, during or after you start the 02 Diet!

If you are interested, you can call our clinic at 408-255-2592 or email me at DrStein@montavistafamilychiro.com.

Here's to us all living a healthier lifestyle!

Dinner Party with the O2 Diet

Our office has been busy busy putting together our very first dinner party featuring information on a fabulous antioxidant-eating lifestyle pioneered by the indomitable Keri Glassman as well as a buffet of food prepared from her book, The O2 Diet. We already have a waiting list for people who want to come. (See what free food will do??)

Our menu features:

• Beef Roll Up with Basil and Mozzarella
• Pomegranate Pecan Spinach Salad with Pomegranate Mint Dressing
• Black Eyed Peas with Lemon Artichoke Pesto
• Cheddar and Veggie Quiche
• Chicken Mole
• Grilled Asparagus
• Chocolate Covered Organic Strawberries

Refreshments include

• Martin Ranch Cabernet Sauvignon
• Martin Ranch Chardonnay
• Hibiscus Rooibos Tea
• Fresh Lemon Water

I can't wait to share my experiences with my patients and to eat all of the yummy food we make! We'll have pictures and stories to share soon!

Be happy, be healthy.

~Dr. Lisa

Another 4-Day Cleanse!

Well, after an indulgent weekend at the fabulous Tiburon Wine Festival on Sunday and a little party at home on Sunday, I have decided to do a 4 day cleanse!! I will return to Phase 3 after that. So I completed the first day of the cleanse today, and remarkably, I did not feel hungry as I did the first time I did the 4 day cleanse. I avoided the hunger pangs this go around by having the apple and cinnamon snack WITH the 8 pecans at 10 am and by having the large salad with protein at lunch, the artichokes at 4:30 pm and the steamed spinach, salmon and steamed asparagus at dinner with the berries afterward.

Typically the salad and meat and asparagus is eaten for dinner, but I needed more food at lunchtime to get through the afternoon, so I switched it around. Worked out very well for me.

Tomorrow I talk to Keri about the first O2 lecture I will be giving in my clinic on May 25. Plan to serve a bunch of the food and create a support group for anyone who wants to participate for 32 days! More on that later!!

Spine-Safe Boot Camp: Strength, Coordination, and Rehabilitation

We get asked frequently about the format of our Spine-Safe Boot Camp, so here it is:

• Gentle warm up
• 15 minutes upper or lower body
• 15 minutes core
• 15 minutes stretching

Then the next question is, "How do you get a good workout in 15 minutes?"

Easy. Closed-chain exercise.

Exercises can be categorized as open-chain or closed-chain. Open-chained exercises are things like bench presses or leg extensions, where your body is stationary and your hands/legs perform the movement. These exercises allow you to target specific muscle groups, but they also place an increased stress on specific joints.

Closed-chain exercises are the opposite, where your hands/feet are anchored and your body performs the movement, as in squats or pushups. There are many benefits to performing closed-chain exercises.

1. Many muscles strengthened at the same time
2. Force is distributed over many joints
3. Movements improve coordination between multiple muscle groups

Closed-chain exercise tends to be more intense, so beginners will shy away and spend all their time doing "safe" open-chain exercises on machines, which are less effective and take more time. There are ways to be safe with closed-chain exercises, which will increase your strength and coordination without using expensive gym equipment. Let us show you how!

Every Sunday, we have our Spine-Safe Boot Camp here at the office to instruct you on how you can perform these incredibly effective exercises safely.

• Cost: $20 for one or two people, so bring a workout buddy!
• Where: Here at Monta Vista Family Chiropractic
• When: Sundays at 1:00 PM
• What to bring: Water bottle, workout mat, towel, good spirits

Availability is limited to ensure personal attention, so call our office at 408-255-2592 to reserve your spot today!

Awesome Ancho rubbed Tilapia with AvoMango salsa, terrific Jicama Cabbage slaw and good and easy Chicken Mole: reviews of O2 Recipes

After watching my fabulous albeit cooking averse assistant, Alissa, get very enthusiastic about actually making the recipes in The O2 Diet (she loved the 4 day cleanse and decided to start eating some of the O2 foods), I decided to try a few more myself.

Today I made the Ancho rubbed Tilapia with Avocado Mango salsa. YUMMY! I also made the Cabbage Jicama slaw that accompanies the Ahi recipe. Both delicious and very easy. For dinner I made the Mole Chicken. Now I like my food SPICY HOT so I added some ancho chili powder. Instead of wasting my precious Scharfenberger bittersweet chocolate, I used a cocoa powder/chili powder blend. It was quite yummy and very easy to make. It is NOT the same as the Mole Chicken I have had all over Mexico, including Puebla where Mole is sold everywhere, each stand and restaurant better than the next. But it is quite good! I recommend it!

I'm going to plow through all of the recipes that appeal to me and serve my favorites at the first O2 Diet and Lifestyle lecture at my office on Tuesday May 25 at 7 pm.

Make sure to come for some yummy food and great information. Call the office in advance to let us know you are coming so I have enough chairs and food. You need not be a patient to attend!

408-255-2592

~ Dr. Lisa

Margaritas, Salsa, and Mangoes. YUM!!!

Spicy Blood Orange Margarita

• 1 oz silver tequila steeped in Thai chili peppers for 30 minutes
• 1 oz cointreau
• 1 oz fresh squeezed lime juice
• 1 oz blood orange juice

shake this in ice, strain into glass

Tomatillo Salsa

• 5 tomatillos chopped
• 5 tomatillos halved
• 1 T lime juice
• 1 tsp honey
• 1 tsp olive oil
• 1 tsp minced garlic
• 5 serrano chilis, finely chopped
• 1/4 red onion finely chopped
• 2 T cilantro, coarsely chopped

Puree the halved tomatillos with the lime juice

stir in the rest of the ingredients

Excellent with carnitas, grilled fish, with scrambled eggs, in tacos and burritos and stirred into plain yogurt with some chopped avocado!

Sticky Oats and Mango breakfast

This was inspired by some yummy Sticky Rice and Mango I had at the House of Siam in Morgan Hill. It is O2 safe!

Boil 1 c water with a dash of salt.

Stir in 1/3 cup oat bran cereal (or oatmeal) and cook until all water absorbed, about 3 minutes.

Spoon into bowl

Stir 1/2 tsp sweetened condensed milk into 1/3 c plain nonfat Greek yogurt (I prefer Oikos organic over Fage)

Top hot cereal with yogurt mixture

Chop 1/2 fresh mango and spoon on top of cereal and yogurt

Sprinkle with 1 T toasted coconut and 1-2 T chopped macadamia nuts or pecans

SUPER YUMMY!

Sitting Down to Meals and Premeasuring Snacks: THE Key?

Back down to 131 lbs from last week's gain to 132. I definitely like FEELING this light and lithe. I don't think I look particularly terrific with such a skinny little butt and saggy flat chest, but if it feels good, so be it.

I have been more conscious about pre-measuring my snacks and not just stuffing handful after handful of nuts into my face for the last few days. Missed a real sit down and eat lunch today opting for raw nuts and fruit instead. Somehow, that is never as satisfying as sitting down to a meal with animal protein and vegetables. Psychologically, that meal-type feeling is important. I don't feel so justified at just grazing away when I have my 3 meals and 3 snacks (midmorning, midafternoon and evening). I need that kind of structure and fulfillment to stay on track. I have recently spoken with several people for whom weight is a real concern and was very surprised to learn that they have the same thing in common: never eat breakfast or any real sit down meal, have very few vegetables and fruits, eat at their desks or while standing, etc, don't perceive that they eat many calories but just grab snacks when they are hungry. If they aren't eating many fruits or vegetables or "meals", then I can only imagine that what they are eating are quick trans fat laden carbs: America's favorite food source. Don't mean to sound holier than thou here, but I am rather surprised to learn how many people don't eat meals and don't cook for themselves! I think that this is a bad societal trend and may account for a large percentage of the overweight problem in the US.

So now for my confession: food log for 5/7/10:

1 piece organic 7 grain toast with 2 tsp almond butter and 1/2 tsp cinnamon, 1 tsp flaxseeds
1 cup oolong tea w 1/4 cup 1% milk
1 cup coffee w 1/4 cup 1% milk and 1/2 tsp cinnamon

1 c strawberries
10 pecan halves

1 small red bell pepper
8 cherry tomatoes
3 oz salmon
2 c raw spinach

1 oz dark chocolate
2 c iced coffee
1/2 c 1% milk
1 tsp cinnamon

1 oz parmesan cheese
8 baby carrots
jicama
5 oz grilled chicken with tomatillo salsa and 1 tsp chipotle butter
1 small corn tortilla
grilled asparagus, mushrooms, tomatoes
1/2 praline
2 1/2 glasses chardonnay

1 cup blueberries w 1 T whipped cream and 1/4 tsp cinnamon

ORAC 41,652