WFOLIFEPODCAST–Interview: Dr. John Sullivan, Inflammation, Nutrition, And Autoimmunity

In recent weeks I have created a few podcast episodes on the discussing medical topics related to inflammation.

Most of my new content is posted on in audio format as that seems to be my most efficient way of sharing ideas and topics.

I wanted to share this episode on due to the specific medically, nutritionally based solutions we covered for INFLAMMATION, AUTOIMMUNITY, and METABOLIC DISEASE.

I hope you enjoy this episode!

Interview: Dr. John Sullivan, Nutrition, Disease, and Covid-19

John Sullivan, DC

I wanted to repost a recorded interview from the based on the important information shared and the thought provoking insights gleamed from this interview.

Dr. Sullivan is a experienced nutritionist and chiropractor, ever researching and digging for fundamental truths.

This interview highlights many valid research points as related to COVID-19, Masks, Atrial fibrillation, Diabetes, Metabolic disease, and related vitamin/mineral deficiencies.

I welcome feedback on this episode and hope you will share our content with others interested in practical health information.

Health-Related Interviews

Over the last year, I have neglected to add health-related content to the site. I turned much of my attention and effort into creating content on the

Fortunately, much of the content on the stands the test of time. Rarely, do I create content that changes or loses impact over time.

That said, I wanted to make sure followers of the know where to find my most recent health, fitness, and human performance content.

In this quick post, I will share 3 interviews I did with Dr. John Sullivan on various health topics.

Interview: Dr. John Sullivan, The Case For Food AS Medicine

Interview: Dr. John Sullivan, Natural Approaches to Thyroid Health

Interview: Dr. John Sullivan, Nutrition for a Strong Heart

I would love to hear feedback on these episodes!

If you would like to discuss in greater detail, I welcome you to sign up for the WFOLIFEPODCAST or even better, chat with me directly on the

Future Focus Health Network!

I always welcome questions and suggestions for topics.

All the Best!

William G Curtis, MD

COVID 19 Update: Supplements that Help Boost Immunity

William Curtis, MD
Covid 19 MO

Only when we are no longer afraid do we begin to live.

Dorothy Thompson

I was recently asked which supplement I thought might be most beneficial for boosting immunity and preparing to fight viral illnesses during the recent COVID 19 Pandemic.

So often, I believe people get overwhelmed by differing opinions–take this take that.

This post represents my attempt at helping people who trust my opinion to prepare themselves.

Though I will discuss supplements, let us not forget how the human body builds immunity, repairs, and rejuvenates itself


Research is very clear, 7-9 hours of sleep is essential. Anything less and inflammation, immune function, cancer prevention, stress, and hormone balance decline. Please, turn off cell phones, TV’s, media fast, and give yourself the opportunity to take the important step of allowing yourself 7-9 hours of uninterrupted sleep.


Sugar, Soda, Alcohol, fruit juice, pastries, candy and all forms of processed, carbohydrate laden foods suppress immunity. Give your body the best chance against viruses by limiting these addictive and harmful foods. As best as you can, eat vegetables, meat, and good fats. These are the foods that help us repair, defend, and win against outside bodily invaders. A strong immunity requires minerals, vitamins, proteins, and good fats.


Movement and exercise have shown to have massive influence on heart disease, cancer, obesity, diabetes, and yes immune function. Regular aerobic exercise is fundamental to keeping our immunity maximal. During this pandemic, consider walking or light calisthenics 5-6 x per week. Do what you can, where you are, with what you have. Remember any physical activity helps. Sedentary people get sick more, have more chronic ailments and die more frequently. Get Moving!


First, I tend to recommend food based supplements. Better yet, get most of your vitamins from food if you can. But, circumstances may limit access to quality food.

I recommend, in order of importance, the following supplements to help prevent illness during flu season and to prevent or reduce effects of COVID-19

Each of these have a therapeutic rationale for improving health, thereby boosting bodily immunity.


When in doubt, take a quality food based multi-vitamin. These were designed to fill in the gaps in the modern diet. My favorite is CATALYN. Made by Standard Process, I typically recommend this product to everyone. I normally recommend 3-6 tablets daily.


“Good Bacteria” serve as the first line of defense in our body. A tiny layer of bacteria live in the lining of our digestive tract. Introducing probiotics builds a healthy layer of defense against outside invaders. Combined with a health diet, may be the most powerful way to fight outside invaders.

My favorite pro-biotic, though there are many high quality pro-biotics, is ACIDOPHILUS 4×6 Billion, made by NOW PRODUCTS. I normally recommend 1-2 daily.


This key mineral shortens the course of viral illnesses and helps prevent them. This is especially true when taken within 24 hours of the onset of a virus (Like COVID 19). This is a Category A recommendation based on 13 randomized controlled trials. It works, use it.

Personally I prefer ZINC LIVER CHELATE (Food based version of zinc from Standard Process) 3 daily recommended


Do the little things– they matter.

Maintain a positive attitude.

Maintain social-distancing until we receive the all clear.

Protect and support older friends and family.

Do with less, serve others and we shall all get through this situation.

IF you would like more information or my team to mail you the supplements suggested, call 361-387-3500.

Holiday Nutrition–How Not to Fall off the Wagon

With the holiday season rapidly approaching, I shot a quick video discussing the holiday habits to watch out for.  For those of you making progress, losing weight, improving diabetic control, or just eliminating bad dietary habits–this video is for you.

Nutritional Systems: Habits for Weight Loss

I recently read an excellent article from habit guru James Clear.  The article discussed how systems, not necessarily goals lead to the results we want in life.  He gave many excellent examples related to exercise.  The article made me think about how nutritional systems can influence weight loss.

Imagine you start with a worthy and challenging goal of losing 15 pounds. Setting this specific goal helps you create a plan to reach the goal.  I call this process goal-tending.

To reach your goal you must develop plans, implemented over the desired timeline. Your ACTIONS become the desired behavior.  One meal may not affect the ultimate goal.  But two or three weeks of consistent focused dietary effort may achieve the desired result.  The SYSTEM of dietary habits leads to the result.

Occasional backslides or shortcomings do not dash your efforts, the system prevails if applied.  

Don’t stress about the occasional lapse…work the system.



The goal provides a target, goal-tending creates a plan, living the habit or working the system required of the plan is actually the desired behavior.  The Goal takes care of itself.

Nutritional Habits For Weight Loss

Applying the principle of goal-tending but more importantly Habit development to nutrition will help you stay on track with improving health, losing weight, improving performance, or maintaining vitality.  I introduced the idea of Family Nutrition as a habit worthy of development earlier this month.

The following nutritional habits routinely lead to successful weight loss?

  • Never drink soda, fruit juice, or sweetened beverages
  • Habitually avoiding or severely limiting alcohol consumption
  • Avoiding pies, cakes, pastries, pasta, rice, and bread
  • Developing the habit of consuming 30 gms of protein within 30 minutes of waking (Like two eggs)
  • Consider intermittent fasting
  • Prepare healthy fat/protein snacks (i.e. Jerky, cheese, nuts) to eat when hungry
  • Try to home cook 70% of meals

These habits lead to behaviors that induce healthy weight loss.

Though more exercise can play a huge role, nutrition/fueling the body properly always comes first.

The habits illustrated above boost ENERGY which usually triggers a natural tendency to increase physical activity.

Bottom line?

Don’t get hung up stressing over how many reps you did at the gym.  Don’t blow up over an dietary lapse!

Focus on the process, the habits necessary to ultimately achieve.  If you do the work, working the correct system, purposefully developing successful habits, the results take care of themselves.

Habits achieve results.  Goals help us build the road map.  Ultimately the work must be done.


Tips for Influenza Prevention







Get the “Skinny” on Quality Fats

Ok, this comes up a lot counseling folks on diabetes, weight loss, improving energy etc.

YES, FATS are important and necessary!

Watch this short video for details for examples of “Good Fats”

As always, shoot questions here….

Also, I am looking for feedback on the video blogs….So far it seems like I am able to push out more information that way, I hope you find it useful.

Nutritional Therapy for Type 2 Diabetes

This video serves as a great start for anyone beginning to explore nutritional therapies for curing Type 2 Diabetes.

Ready to get off medications?

Want to reclaim your health and vitality?

What if you are not a diabetic but want to LOSE WEIGHT or IMPROVE ENERGY….?

Check out this video.  Feel free to comment or ask questions!

Straight Dope on High Triglycerides

I wanted to try a different format, video blogging.  Lately I have found video and audio podcast posting helps me roll out content faster and more consistently for my readers.

I hope this short video sheds valuable light on the role nutrition plays in the natural management of high triglycerides.

Any feedback is greatly appreciated.  Comments and questions are welcome!


5-Point Friday 1/6/2017

I hope your week finds you strong and moving towards better health, productivity, and fitness!

1)Thought of Day:

It is more necessary for the soul to be cured than the body; for it is better to die than to live badly.


[continue reading…]

80/20 Priniciple Applied to Inflammation



Do you have joint pain, migraines, leaky gut, fatigue, memory problems, insomnia, or simply just feel bad?

If so, consider the following steps to improve inflammation–the common pathway of all DIS-EASE.

1)Don’t eat sugar, high fructose corn syrup, or artificial sweeteners

2)Do not eat gluten products (Link for Gluten Free concepts)

3)Add quality fats to diet (eggs, nuts, grass-fed meats, fish, fish oils, coconut oil, avocados, and more)

4)Avoid common food allergens (Dairy, wheat, corn, soy)


You can find mountains of information on the internet supporting these recommendations.  Many prominent resources can supply you with greater details behind each recommendation.

Clinically, I always look for the common themes.  The above recommendations “Fix” so many clinical ailments I encourage everyone to explore these ideas more.



Eliminating Wheat and Sugar Can Improve Autoimmunity



Ever wonder whether food contributes to disease?

You should.

My posts on the represent many of my clinical observations day after day, year after year.

One thing I can say for certain, wheat, sugar, and grain based foods trigger autoimmunity.   [continue reading…]

Perfection is not the Goal

I treat a lot of patients every week.  We often talk life, nutrition, fitness, and stress management.  Each patient has a unique experience but often shares a common theme.  Many struggle with consistency and motivation.  Sometimes the struggles are emotional, physical, and socially driven (Marital stresses, addictions, grief, financial woes, and work stress always rank high) [continue reading…]

5 Point Friday September 23, 2016

I hope your week finds you strong and moving towards better health, productivity, and fitness!

1)Thought of Day:

 Sometimes, things may not go your way, but the effort should be there every single night.

–Michael Jordan

[continue reading…]

NRGTRIBE’s Top 10 “Healthy Fats”



I receive a lot of questions related to fat and cholesterol containing foods.

Looking to lose weight?  

Recover from inflammation?  

Improve brain function and overall energy?  

Adding quality healthy fats is a cornerstone of the NRG Diet.

To help orientate you to some of my favorite sources of these foods, check out the my top 10!

[continue reading…]

Fermented Food Blast From the Past


“Not all who wonder are lost” –J.R.R. Tolkien

I ventured into the health, wellness, and lifestyle blogging scene about 4 years ago.  I was eager to share the word about good nutrition, fitness, and how health/disease were in many ways choices.

So recently as I flipped through old posts (There are hundreds, check out the Archives)

I had a great “LOL” moment to discover the first post on the was a recipe for traditional sauerkraut.  

In 2016 we see mountains of evidence that makes us want to flock back to natural foods.  Think of all the current research on Gut Microbiomes, Live culture foods, Fecal transplants, and a host of fascinating new articles exploring human/bacteria interface!!!

And I  started my blog talking about Sauerkraut.

I’ve always said I don’t chase headlines.  Most of my posts stand should stand the test of time….I bet that Kraut recipe still tastes pretty good!

Let me know if you give it a try!!!   Better yet share your own recipe!!!

Home made Sauerkraut — January 2012



Food Journal 2.0–Knowledge is Power



Food journals are a great tool to identify areas of your diet which could use improvement.  I use food journals to shed light on daily eating habits.  My patients often express surprise when they journal daily consumption habits.

Food is a direct trigger for both “health” and numerous “Dis-Eases” ranging from allergies, asthma, diabetes, hypertension, heartburn, constipation, diarrhea, and skin disorders.

Food journals serve as measurement tool.  That which we measure gets managed.

In this post I will give tips on how to food journal and provide key tips for improving dietary habits. [continue reading…]

Thoughts on Change

You miss 100 percent of the shots you never take.

                                             -Wayne Gretzky 


Change is everywhere, inevitable, persistent, consistent, and unstoppable.

My job as a physician often leads to discussions of change. [continue reading…]

Holiday Dietary Cultures: Avoiding Setbacks

Happy holidays! I want to first wish each of you a Happy Thanksgiving!

I also want to congratulate many of you on the incredible lifestyle modifications you have reported to me. Blogging and posting semi-routinely takes a lot of energy given my clinical schedule, but hearing about your successes makes the work worthwhile!

Keep those stories coming!

I want to remind you about holiday dietary cultures. While the holidays should be enjoyed as a special time of bonding with family, friends, and loved ones, remember the hard work of diet and habit changes you started this year.

So what is holiday dietary culture?

So often the holidays become a “Green-light” to activate old “Bad Habits” like excessive sugar, starch, or grain consumption. We sometimes feel out of place if we don’t part-take in gorging on foods we have learned do not benefit our health.

Don’t fall victim to the cultural norms of over-over-indulgence during this timeframe. Pick one meal or two meals to splurge, then keep those negative food influences minimal in the diet.  Additionally, focus on quality not quantity.  Make sure to consume fats and proteins first, they’ll tend to curb cravings for the ever available starches and sweets.

For diabetics or patients with weight issues, this will help keep you on track while not depriving you have simple food pleasures with family.

For my athletes, remember food is fuel. Fuel dictates performance. Bad fuel can take days to a week or longer to “Clear out” of your system.

For best overall performance, health, and long term well-being, sensible dietary habits during the holidays makes sense.

Again, wishing you all the best holiday season!

Stay safe and don’t let dietary culture dictate your choices.

Diet Sodas Good or Bad?

Everyday I answer the question, “Can I drink diet sodas?” [continue reading…]

Gut Health: Leaky Gut Syndrome & Autoimmune disorders

A special treat in this post!

Friend and Colleague, Dr. John Sullivan shares his wealth of health and nutrition knowledge in this short video.   Shot during a live Future Focus Health Seminar, Dr. Sullivan provides an entertaining explanation of how gut health & digestive ailments can lead to autoimmune disorders.

He also provides valuable insight into cures for common digestive conditions!

Hope you enjoy!  Feel free to comment or ask questions.

If you would like to make sure you have access to this type of material, or possibly attend a live seminar, make sure to sign up and follow this webpage!

John 1

Watch Now!


As always, leave comments, ask questions, share ideas!

Let’s Connect!

Twitter (@nrgtribe)


Thanks for watching!  I look forward to questions!

W. Curtis, MD


5-Point Friday, October 9th, 2015

Happy Friday, I hope you enjoyed last weeks 5-Point Friday post!  I’m still playing with different categories week to week.

I hope your week finds you strong and moving towards better health, productivity, and fitness!

1)Positive Thought:

“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

Leonardo Da Vinci

2)Health News: 

According to a recent study, people who drink diet soda (Especially with Aspartame) have a 70% greater average waist girth than non-diet soda drinkers!

Additionally, the study revealed that diet soda consumption increased rate of abdominal girth increase 5x over those who do not drink diet soda!!  Ouch.

Clinically my experience matches what earlier artificial sweetener studies suggest.  First, artificial sweeteners trigger weight gain independent of their caloric content.  Second, artificial sweeteners appear to trigger sugar/carbohydrate cravings leading to greater consumption of foods known to trigger weight gain.

Go natural, avoid processed sugar, artificial sweeteners, and apparently you will statistically have better health, less obesity, and diabetes.

3)LOL Moment:  While talking with a patient earlier this week…

ME–“The research shows limiting sugar, sodas, and alcohol can improve diabetic control.”

PATIENT–“I don’t like that research

4)What I’m Listening To:  This week I hit the podcast circuit hard.  Some podcasts that I seem to gravitate towards given their whole food, lifestyle, human performance, and sustainable agriculture bends included:  Permaculture Voices, The survival Podcast, Ben Greenfield

I love learning.  It’s amazing how much you can learn from the thousands of podcasters out there.

What are some of your favorites?

5)Health Nugget:

The digestive tract is the core of our immune system!

Bloating, gas, heartburn, indigestion, diarrhea or constipation, and skin issues all point to imbalanced health in the gut.

Poor gut health triggers increased susceptibility to allergies, infections, acne, rosacea, diabetes, obesity and autoimmune disorders.

Low stomach acidity and incomplete digestion combine to trigger many of these symptoms.

Besides proper diet….I often recommend Super Enzymes 1-2 with meals as a aid in the repair and strengthening of digestive health.  This product is safe, effect, and very often helps eliminate bloating, gas, heartburn, and constipation.   (You can often get off antacids too!!)

Don’t forget food sensitivities and common dietary triggers–(More on those topics here, here, and here)

As always, leave comments, ask questions, share ideas!

Let’s Connect!

Twitter (@nrgtribe)


Thanks for reading! Have a wonderful weekend!

W. Curtis, MD

5-Point Friday–October 2nd, 2015

Happy Friday, I hope you enjoyed last weeks 5-Point Friday post!  I’m still playing with subjects week to week.

I hope your week finds you strong and moving towards better health, productivity, and fitness!

1)Positive Thought:

“Think simple” as my old master used to say – meaning reduce the whole of its parts into the simplest terms, getting back to first principles.”
       —Frank Lloyd Wright

2)Health News:  Cumulative research on exercise, as related to human health, suggests regular aerobic workouts 5 days weekly for 30 min gives most of the physiologic, hormonal, and disease prevention benefits reported for exercisers.

“Aerobic” target heart rate can be found by first subtracting 220-Age = (Max Heart Rate)

Aerobic zone = 50-60% x Max Heart Rate.  Your goal would be to keep your heart rate in this zone near 30 minutes, five days weekly.

Additional gains can be obtained from balance, strength and flexibility training, but max overall benefits come stem from the base recommendations….

Like the old NIKE ad…JUST DO IT!

3)Laughable Moment:  Earlier this week I decided to pickup barbecue.  After giving my perfectly paleo order (Chicken, green beans, slaw, un-sweet tea), the teenage attendant, grudgingly asked with a sigh, “Would you like to add a slice or whole pecan pie with your order?”—I politely declined–and then overheard a manager distantly chastising the teen for her tone when offering the pie…The teen quickly retorted, “Jeez, they’re trying to eat healthy!”

Good to know the message is rubbing off on the masses!

4)What I’m Listening To: Mozart!  Driving from Farm to Clinic, Clinic to Soccer, Soccer to Farm consumes 2 hours of each day.  I’ve often found choosing the right music can set mood and attitude for each day.  I’ve recently found Mozart my muse of choice early morning.  I’m not picky but find generally his music increases focus, soothes my nerves, and clarifies my thoughts.

What gets you in the groove?

5)Health Nugget:  Regarding artificial sweeteners:

  • Blue Pack (Saccharin) = Associated with Cancer
  • Pink Pack (Aspartame) = More addicting than crack cocaine + Neurotoxic
  • Yellow Pack (Splenda) = Diarrhea + Stomach distress

Pick your poison carefully!


PS:  I’m still working on the video editing from the last three Health seminars (Poly-pharmacy, Beneficial Bacteria, and Autoimmune Causes).  Hope to have these available in the coming week!  I also had several requests for pro-biotic suggestions after the Beneficial Bacteria talk…Click Here for my typical recommendations (1-2 daily as maintenance).

As always, leave comments, ask questions, share ideas!

Let’s Connect!

Twitter (@nrgtribe)


Thanks for reading! Have a wonderful weekend!

W. Curtis, MD

What Bankers Can Teach Us About Nutrition

Recently I came across probably one of the most concise reports summarizing the current state of nutritionally related health information.

I have long taught that quality fats and cholesterol rank as one of the most important foods for health and simultaneously that excess carbohydrates and processed fats are causing the obesity epidemic around the world.

Now the Credit Suisse an investment/banking researcher provides a report clearly outlining how modern nutrition research clearly shows the benefit of natural fats (Eggs, cheese, whole milk, nuts, etc.). The report also reveals that both public and health professionals lack awareness of the bulk of this knowledge.   (Article Here)

Some of my favorite quotes:

While historically medical recommendations encouraged dramatically reducing consumption of saturated fats and cholesterol and placed no limits on polyunsaturated fats and carbohydrate intake, consumer buying patterns and medical research are now moving gradually away from these recommendations to favor food products with more natural unprocessed fats and rich in saturated and monounsaturated fats (organic dairy, grass-fed meats, natural oils, and nuts). The report illustrates this evolution by evaluating over 400 medical research papers and books written by academics and industry experts, and at the same time reveals the results of two proprietary surveys of doctors, nutritionists, and consumers.

And more telling:

“We found that 40% of nutritionists and 70% of general practitioners surveyed believe that eating cholesterol-rich foods has damaging cardiovascular effects. This is not true, according to the extensive research that has become available in recent years. Furthermore, they have limited knowledge of the potential benefits and risks of increased fat consumption,” said Giles Keating, Vice Chairman of Investment Strategy & Research and Deputy Global Chief Investment Officer for Private Banking & Wealth Management. “There is a concerning knowledge gap between the facts on fat and what consumers have been told.”


If you read the remainder of the article you will see the Credit Suisse’ financial predictions.

I’ll summarize those predictions by saying, as true healthy diet awareness expands, we will see a move towards consumers seeking more farmers markets, locally grown, chemical free, quality-fat laden products like fish, eggs, butter, and whole dairy.

I must admit I’m dismayed that 70% physicians polled did not know what current diet research actually says!!!

What do you think about this news?

Let’s Connect!




5-Point Friday Sept 18th, 2015

Happy Friday, I hope you enjoyed last weeks 5-Point Friday post!  I’m playing with subjects week to week.

Hope this post lifts you and motivates you.  A little cheer, a little wisdom never hurt anyone.

1)Positive Thought:

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty.”
—–Winston Churchill

2)Health News:  This week I gave 3 seminars on the risks of poly-pharmacy.  The sessions were well received by attendees and I am currently processing the video versions of these talks and I hope to share with the NRGTRIBE followers in the coming weeks. My research for this talk confirmed my belief that, “Health doesn’t come from a bottle.”

As a teaser, check out this post which served as a primer for the live events.

Polypharmacy:  Adventures in Legal Drug Dealing

3)A Year Ago: About this time last year I was writing about the upcoming changes to DEA regulation of hydrocodone. Since that time I’ve seen a huge drop in usage of this heavily prescribed Narcotic.  I’ve used the change in regulation to raise awareness to the risk of taking hydrocodone without pursing alternatives.   I am continually shocked at how many patients do not realize hydrocodone lowers testosterone, affects brain hormones, and can even lead to greater sensitivity to pain.

4)What I’m reading: Food, Inc—This book continues to reinforce my belief that we must reclaim our right to healthy food.  We as a community must recognize food can heal and it can kill.  As a physician I am reminded my mission should be to emphasize healthy behaviors and diet…not simply treat symptoms and react to illness.

5)Health Nugget: Broccoli, Cauliflower, Brussels sprout, Kale, Cabbage and Collard Greens are all Cruciferous vegetables.  They have strong positive health benefits.  I often recommend them as a nutritional strategy for detoxification and cancer prevention.  As a bonus several of them are fairly easy to grow in a fall garden!  If you can’t stand eating them….message me below I’ll throw out additional options that give similar benefit!

As always, leave comments, ask questions, share ideas!

Let’s Connect!

Twitter (@nrgtribe)


Thanks for reading! Have a wonderful weekend!

W. Curtis, MD

Food Journaling

Food journals are a great tool to identify areas of your diet which could use improvement.  We often do not realize the type and quantity of foods we blindly graze upon.  My patients often express surprise when they journal daily consumption habits.

Food journaling is a measurement tool.  That which we measure gets managed.

In this post I will give tips on how to food journal and provide key tips for improving dietary habits. [continue reading…]

Listener Feedback Podcast 11/10/2014

You asked the questions….finally got out the answers.  I spent part of the week away from the office learning permaculture techniques for sustainable food production.  I met some talented individuals and learned a great deal about how to produce my own food.

It was inspiring to see how so many of the workshop participants utilized home food production to improve their health.

Thanks for the show questions…keep them coming.

SHOW NOTES:   Listen Here

1) 1’23”  –Pros and Cons to NSAID usage

2) 6′ 33” –Is an elliptical machine good for use when suffering plantar fasciitis?

3) 10′ 10″–Ebola–Observations on US cases and “How concerned you should be?”

4) 18′ 02″–Weight loss Tips….Resource = NRG Diet & Lifestyle Compass

5) 23’44” –Exercise Benefits for Elderly (And everyone else for that matter).


Tips for Healthy Kids

Summer time got me thinking about children.  With school ending the calender fills up as we seek activities to keep our kids happily busy during their break from regular class.

Sorting through the various options I began wondering about how to define “Healthy” in children.

Is health merely the absence of disease or more?

Health in my opinion implies balanced physical, mental, and emotional states.  I further believe health implies a general sense of wellbeing, stable energy, quality sleep, and a absence of ailments which limit growth, exploration, curiosity and learning.

Read on to explore the pillars of health for children and ways to encourage “Health.” [continue reading…]

Focused Nutrition: Thank God for a Hangover!

Not too long ago I sipped a beer in a Dublin Pub established in 1760.  I don’t normally drink, I quickly remembered why.  The dark beer had a wonderful flavor and nice smooth head–a home brew classic the recipe over 2 centuries old.

One problem…

About 2/3 through the beer a slow creeping headache began.  My head felt heavy, thoughts fuzzy, old injuries now once again sounded off.  The symptoms were clearly vague, nothing that would ruin my day or register as a migraine.  The brain fog that developed drained me the rest of the day.  My lower back ached, I felt tired, emotionally cranky, and I lacked my normal enthusiasm for the day.

All this from 2/3 a beer….

The problem?  I already knew from previous experience…grain/wheat/gluten intolerance.

The signs of grain/wheat/gluten or food intolerance in general come in many forms and levels of severity.

Don’t write off your ailments as “Getting older” without first reading this focused nutrition post!

[continue reading…]

Focused Nutrition: What you don’t know is killing you!

Nutrition weighs into nearly every clinical encounter in my daily work as a family physician.  I chose many years ago to pursue cause of disease rather than treat symptoms as my traditional training often dictates.

20% of the patients treated in my clinic everyday suffer diabetes.

60% of my patients suffer effects and complications directly related to obesity.

80-90% of my patients suffer illness directly tied to lifestyle and nutritional choices

Daily choices make all the difference.  Basic knowledge and awareness of our choices makes a huge difference nutritionally.

I’m going to explore some of the common nutritional misconceptions plague my population base.  Do you share any of these habits?

Focused Nutrition:What you need to know! [continue reading…]

3 Triggers for Mental Health Disorders

Health is the condition of wisdom, and the sign is cheerfulness, — an open and noble temper.

Ralph Waldo Emerson

In my clinical life mental health disorders weigh heavy.  Each day a huge percentage of my daily practice centers on sorting through emotional issues and the havoc mental health disorders wreak on the human body.

Diagnostic considerations often  include depression, anxiety, and combination diagnoses like bipolar, eating, and obsessive-compulsive disorders.

By far most of the cases stem from social, nutritional, and lifestyle choices–not some genetic inborn disorder.   [continue reading…]

Family Nutrition–Wanting the Best?

What’s most important to you?

I ask this question to many patients and get answers ranging from God to Career.

Often the answer is FAMILY.

In the hierarchy of importance, if FAMILY ranks most important, I contend that nurturing, teaching, and developing your family must be extremely high among daily priorities.

No where else does the modern family have more challenges than that faced by teaching proper family nutrition habits.  The modern is chocked full of processed sugar, chemical preservatives, and artificial dyes.

We are told by traditional medical information sources to avoid natural fats and cholesterol sources.  We encourage each other to eat large quantities of grain, cereals, breading and starchy foods under the failed philosophy of eating “Low Fat.”

Government agencies, under influence from industrial agriculture, pharmaceutical, and chemical manufacturing companies try to tell us traditional foods (Eggs, dairy, meat, home grown fruits, vegetables, and nuts) are bad for us unless they are pasteurized, stripped of natural fats, homogenized, and treated with chemicals to prolong spoilage. These industries along with government regulation reinforce that “growing your own” takes too much time.

Our children can grown up never knowing how to procure food or worse yet even prepare delicious meals from quality food sources.

I think a worthy mission for the NRGTRIBE will involve highlighting sources of quality nutrition.  

I will encourage readers to protect and fuel their families by making the smartest decisions they can regarding food.

I encourage readers to ask where their food comes from.  Grow their own and spend more time thinking about what we feed our most precious.

Do we give our children the best?  Do they know how to prepare food?  (Do you know how to make a quality meal?)  Have they ever grown anything?  Have they tasted a home grown tomato versus one off a McDonald’s burger?

I’ve mentioned many times, we are what we eat.  The diseases your family suffer in the years ahead stem from the food they consume now.  Your child’s ability to perform in school IS AFFECTED by the choice between a POP TART with SKIM MILK or a scrambled egg and a glass of whole milk.

Do you have athletic aspirations for your family?  Food is the fuel for the human race engine.

Cheap fuel = Poor Performance

Think on that!

What does your family deserve?

Keep an eye out for more posts through January and throughout the year focused on quality nutrition, self-sufficiency, and improving health through paradigm shifts regarding family nutrition.

Check out of few of the following links for good places to get started…


Increasing Cancer Rates Related to Western Diet

Athlete Nutrition:  Top 4 Performance Killers

Teen Obesity


Top 5 NRG TRIBE Posts: 2013

As 2013 comes to a close I decided to look back and pull together some of the most popular NRG TRIBE posts for the year.

It’s been a pleasure creating “Real” health information for you this year.  I am excited about 2014.   In 2014 I plan to push not only disease specific topics but also explore health as related to athletic performance.  As many readers know, I have a passion for sports and athletic endeavors.   This year I will feature topics in this area as well as interviews with important coaches and sports.

As always, my greatest interest is answering your questions and helping you become your own health expert.   If there’s a topic you would like to hear about in 2014, leave a comment and I’ll try to tackle those to the best of my ability.

Happy 2014!



Fenugreek:  Testosterone Booster?

Healthy Paradigm Shifts


Pareto’s Principle Applied to Health

Well Care Vs Disease Care

Goal Tending for Better Health




Cancer: Increasing Death Rates in 2012


Your source for “Real” information on health, fitness, lifestyle, and wellness



Approximate 12 min.

Quote of the Day:

The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years.

Deepak Chopra

Show Notes/Summary:

Join me as I explore recent research linking the adoption of western diet and lifestyle habits with increased cancer deaths worldwide.

  • What is the western lifestyle?
  • Why does modern agriculture/live stock production endanger our health?
  • What can individuals/families do to improve their health naturally?

 Important Links:

Cancer deaths rise to 8.2 million, breast cancer sharply up

Want to Improve Your Health?  Start here


Comments or suggestions?  Please leave a post, ask questions, I’m collecting questions for future podcast episodes!


NRGTRIBE Podcast Episode #1

Your source for “Real” information on health, fitness, lifestyle, and wellness


Approximate 15 min.

Quote of the Day:

In times of great stress or adversity, it’s always best to keep busy, to plow your anger and your energy into something positive. Lee Iacocca

Show Notes/Summary:

Join me as I explore two important health topics:

Vitamin D deficiency Associated with Brain Disease
Polypharmcy–The problems with taking too many medications

 Important Links:

Polypharmacy: Adventures in Legal Drug Dealing

Want to Improve Your Health?  Start here


Comments or suggestions?  Please leave a post, ask questions, I’m collecting questions for future podcast episodes!


Energy Drinks Increase Heart Problems


I’ve long suspected monster drinks and energy drinks may present real heart problems.  A recent article from Medical News Today confirms some of my suspicions.  

I don’t have a long diatribe on this topic, only a warning that I often repeat.  

Health doesn’t come from a bottle or can.

My recommendation–use with caution or not at all.

Real health stems from focusing on a more natural diet.  

Large dosages of caffeine, Taurine, and other herbal stimulants represent a losing strategy.  


Teen Obesity vs Adult Obesity Onset–Complications

I am not surprised to learn research shows obese teens suffer more diverse problems than folks that developed obesity as an adult. I found this from a MNT article summarizing findings from research originating at the Cincinnati Children’s Hospital Medical Center and the University of Pittsburgh, published in the journal Pediatrics.  (see article summary)

Basically, teenagers suffering obesity develop more metabolic and physical complications than adults developing obesity later in life. From a physiologic standpoint this makes sense.  High insulin levels for longer periods leads to greater metabolic, inflammatory and vascular complications–earlier.

This doesn’t bode well for American teens.  It also foretells increased financial burdens and poor productivity as the latest, most obese generation on record ages.

The silver lining in this story stems from the blessings of youth.   Change must start with individuals and their family. Teens who eliminate processed sugar intake, fruit juice, soda, and junk food can improve their health before diseases accumulate.

Proper nutrition plays a huge role.

Societal norms and food industries push the idea of consuming large quantities of grain and sugar based foods.  Wise parents and teens should recognize this issue and resist accordingly. Increasing physical activity and avoiding the trap of quick, easy, thoughtless consumption of processed food can pay huge dividends and avoid the pitfall of teen obesity.

Children are our future.

Food represents the raw materials through which they grow and repair. Poor fuel = poor development= disease.

“If you keep on eating unhealthy food than no matter how many weight loss tips you follow, you are likely to retain weight and become obese. If only you start eating healthy food, you will be pleasantly surprised how easy it is to lose weight.”
― Subodh Gupta



Sugar Feeds Cancer

In my opinion it’s still a little known fact that eating sugar contributes to cancer.

I have long taught my patients that avoiding sugar has numerous health benefits.  However, for patients I treat with existing cancer I routinely teach them that “Sugar feeds Cancer.”

You want to defeat cancer?  You must eliminate processed sugar. [continue reading…]

More Bad News For Vegans: B12 Deficiency Concerns

According to research studies from The Journal of Agriculture & Food Chemistry, reported via a recent article, Vegetarians & Elderly are at risk for B12 deficiency.

FACT = The science and relationship between the ecosystem of bacteria in our intestinal tract plays a huge role in how we digest food and absorb nutrients and vitamins like B12.

Though known for years that quality sources of B12 comes from animal sources like meat, eggs, and dairy, many do not realize that humans are unable to make their own.  We are dependent on specific bacteria in our intestinal tracts to unlock B12 for usage by our bodies.

Vegans are especially vulnerable to B12 deficiency A)Because they avoid foods with high B12 density B)Because the latest research suggests plant based B12 isn’t actually highly absorbed or usable.

Clinically, I have found that vitamin deficiencies are rampant.  In fact, elderly patients with B12 levels less than 400 is hugely common.  (Below 400 patients often notice clinical symptoms of B12 deficiency) I routinely treat patients with memory problems, neuropathy, fatigue, and other vague seemingly “age” related ailments that completely resolve with B12 supplementation.

Proper diet, derived from quality grass-fed, whole food animals is the best way to “naturally” increase B12 levels in the body.  For health purposes, a whole-food, paleo style diet works best.

The “elderly” aspect of this research is interesting  and I have written extensively in the past about Dysbiosis, poly-pharmacy, and low stomach acidity which all contribute to vitamin deficiencies in the elderly.

Fascinating how dependent we are on tiny bacteria living in our gut….

Fenugreek: Testosterone booster?



In keeping with my goal of providing “real” nutritional, supplementary or medical information,  I was recently asked to comment on the pros and cons of Fenugreek.  

Specifically, does Fenugreek effectively raise testosterone?

Anti-aging enthusiasts, body builders and athletes frequently seek “natural” ways to boost performance or even “tweak” hormone production.

With so many sites talking about Fenugreek (most of which are selling some version of it) I hope you will appreciate this quick informational post.

[continue reading…]

Weight Loss: Roadblocks & Answers



What are the essential ingredients to successful weight loss?

What factors must be addressed to safely and permanently lose weight?

Isn’t there just a pill I can take?

 Get REAL answers

[continue reading…]

Home Grown is Better: Weight loss and Better Health



What an exciting day at the office!  One of the first patients of the day shared that he had begun the NRG Diet several weeks ago and  already lost eleven pounds!  Previously, he had been working excessive hours, eating on the road, and his body suffered the consequences.

The Epiphany?

“The food I was eating caused me to become overweight.”  

Since the change, now he has experienced:

  1. Weight loss
  2. Loss of several inches body fat in mid-section
  3. Improved eNeRGy
  4. Improved sleep
  5. Better mental focus

 Check out the 4 Key Changes Leading to his Weight Loss Success:

[continue reading…]

Raising Testosterone Naturally




[continue reading…]

Pareto’s Principle & Health: Part 1



Pareto’s Principle Applied to Health

Pareto’s principle (also known as the 80–20 rule or  law of the vital few, and the principle of factor sparsity) states that, roughly 80% of the effects come from 20% of the causes.  This principle has been proven in biology as well as business.  

You want to improve your own health, your families health, or solve our national health care crisis?

Follow this important series of articles which break down the most important aspects of health, focusing on the 20% of efforts that create 80% of the results.   [continue reading…]

Got travel plans? Stay on track with this Low Carb Diet Plan for the road


We’ve all been there, it’s time to hit the road and we are nowhere near ready. We finish packing in a rush, get the car loaded up and speed off toward the airport with no thought given to what we are going to eat for the next 2-7 days while we are away. Or we think that traveling=vacation from our “overly strict” low carb diet plan.

 low carb diet plan
This inevitably leads to a multi day binge on junky fast foods that completely derail hard won progress toward positive health goals and initiatives. Energy levels tank, immunity goes kaput and weight goes up. Now it’s time to detox and get back on the wagon, just to get back to where you were before you hit the road.


This doesn’t only apply to travelers though, all of us get super busy at one time or another and the tips that I share will be super useful for anyone who feels like they just can’t keep up, whether its traveling or getting the kids to school on time, this post is for you.

[continue reading…]

Diet Essential to success after weight loss surgery

This recent article caught my attention as so many patients elect to pursue weight loss surgery.  I’ve long taught that nutrition–proper nutrition–must still occur for success after weight loss surgery.


The following is a good article confirming the same.  Please note the very erroneous statement near the end of the article:


“Type 2 diabetes often develops as a result of obesity and occurs because the body cannot meet the high demand of insulin imposed by obesity and insulin resistance.”


Wrong!  Obesity occurs as a result of excess processed carbohydrate consumption.  That in turn leads to high insulin, which then leads to insulin resistance, and then diabetes.  DO NOT LET PEOPLE TRY TO CONVINCE YOU OBESITY JUST HAPPENS….

Gut Check: Top 10 Natural Recommendations for Heartburn


Do you experience bloating or gas? How about frequent belching, upchucking or bad breath after eating? You should consider dyspepsia or heartburn to be the cause.

Common Causes of Heartburn

  • Caffeine (sodas, tea, coffee, Monster drinks),
  • Nicotine (all forms),
  • Chocolate
  • Alcohol
  • Fried /greasy foods
  • Medications (NSAIDS (Advil/Aleve/Motrin), Bisphosphonates (fosamax)
  • Hiatal hernia (slippage of lower esophagus into chest cavity)
  • Stress (stress lowers gastric mucus lining, raises gastric acid production)
  • Processed sugar
  • Fast food
  • Dysbiosis (unbalanced types and quantities of intestinal bacteria)
  • Antacid usage
  • Artificial sweeteners

Traditional Medications for Heartburn

  • Antacids (Pepto, Maalox, Mylanta, Rolaids, Tums)
  • H2 Blockers (Pepcid, Zantac)
  • PPI’s (Proton Pump inhibitors – Prilosec, Protonix, Nexium, Dexilant)

These medicines treat heartburn symptoms but can make the problem worse over time.   Moreover, these medications inhibit proper digestion and lowering the stomach acidity.

A common teaching in traditional medicine is that we must “LOWER ACID.” This suggests that our body makes so much acid that we need medication to keep us in balance.

Certainly, conditions exist like tumors and stomach cells that produce high acid secretion.  However, these conditions are rare causes of heartburn.

Another explanation fits with my clinical experience explains the more common heartburn people experience most often.

Many herbalist, nutritionists, chiropractors and medical doctors understand that acidity can also come from the food we eat. FOr instance, take an example of eating a large fast-food meal, loaded with breading, trans-fats, french-fries and condiments (loaded with artificial sweeteners and high fructose corn syrup), all washed down with a huge biggie soda.

Some may decide to take a Tums to avoid “heartburn” – just in case.

In the alternative approach, one understands that lower stomach acidity weakens digestion. Low stomach acidity means that the meal will not break down and pass to the lower intestines as quickly. In addition, the food incompletely digests and putrefies, leading to excess gas, bloating and various types of byproduct acid production.

Taking an antacid further degrades digestion and slows the natural trigger (strong acid/low pH) for the stomach to empty into the small bowel.

What happens then?

Many people experience nausea, indigestion, heartburn, bloating, belching and a host of unpleasant digestive problems.

What you don’t see is that food is incompletely broken down for absorption in the lower intestines.  Food particles are more coarse and less digested.  Normal digestive enzymes and healthy gut bacteria have more difficulty digesting food properly.

Worse yet, unhelpful (bad) bacterial colonies work on partially-digested food give off harmful byproducts in great excess. This means passing gas, cramping, diarrhea, constipation, leaky gut syndrome and colon inflammation.

So what happens if the above cycle continues for 20 years or more?

Poor digestion over years leads to vitamin, mineral and essential fat lead to chronic medical conditions.  These conditions include gastritis, esophagitis, cancer, IBS, heart disease and osteoporosis.

Top 10 Natural Recommendations for Heartburn

These ideas will cure or improve many common forms of heartburn.

  1. Stop Dairy Products(includes milk, cheese, cottage cheese, etc.)**
  2. Eliminate Wheat (cereals, breads, pasta, crackers, etc.)**
  3. Stop all alcohol (beer, wine, liquor)**
  4. Cut caffeine, stimulant drinks, and high fructose corn syrup**
  5. Avoid fast foods and prepackaged foods as much as possible
  6. Consider starting a probiotic: Acidophilus 4×6 Billion (1-2 twice day) and a digestive enzyme like Super Enzyme (1-2 per meal)
  7. Stress reduction: (Top 10 recommendations)
  8. Seek Work-up if not already performed and if symptoms persist to include: CBC, CMP, TSH, ESR, Stool Blood test, upper GI series, ALCAT testing and colonoscopy.
  9. Consider medication or medication interactions as a cause of symptoms. High offenders are listed above. (Take time off potential offending medications – with your doctor’s supervision)
  10. Don’t eat within 3 hours of lying down. Eat smaller meals.

**Eliminate for a minimum 2-3 weeks to gauge basic effectiveness. Some of the eliminations may require permanent removal from the diet. You will simply need to avoid them for best health.

This list is not exhaustive, but the point is to start somewhere and stay consistent.

My best outcomes with heartburn relief have come from food eliminations, digestive enzymes, probiotics and a combination of stress-reduction techniques.

I encourage feedback on this important and common problem. I welcome comments, questions, and stories of success or failure!

Image credit: David Hitt

Chemical BPA linked to obesity in children!


Here’s some real nutritional news.  As I’ve preached for years, sodas and processed sugars may very well be the health downfall of the United States.


Now, there’s evidence that the soda can itself can make you  fat!


Good grief, as if the contents weren’t bad enough, now we learn a specific plastic lining in many soda cans contains a chemical called BPA (Bisphenol-A).  BPA is a low grade Estrogen.   I’ve attached the full article describing the recently released information.


This study gives me concern for two reasons beyond what I already knew about consuming sodas.  First, estrogen compounds have already been implicated in many serious diseases, not limited to but including female cancers of many types.


Second, VERY SMALL quantities of previously thought “insignificant” chemicals/hormones, may indeed play a huge role in our health.  Obesity is the #1 problem in our country in my opinion…..leading to many obvious causes of death (Diabetes, heart disease, etc.)  If there’s even a chance that this chemical worsens obesity…..why are we poisoning ourselves….and our children?




I love the part near  the end where the industry hack proclaims…..


“Attempts to link our national obesity problem to minute exposures to chemicals found in common, everyday products are a distraction from the real efforts underway to address this important national health issue. ( YEAH LIKE NOT DRINKING HIS PRODUCT???)  Due to inherent, fundamental limitations in this study, it is incapable of establishing any meaningful connection between BPA and obesity.”


I feel better… on.

13 Deaths related to Energy Drinks

Recent reports from FDA reveal several deaths related to consuming  energy drinks.  Many commonly believe these drinks are safe and a good source for a quick energy boost.

In most instances neither assumption is true.  For most energy drinks, especially Monster Drinks, Rockstar, and 5 hour energy, caffeine provides the greatest physical jolt.

Unfortunately, we now know several individuals have died as a result of taking these drinks.

Use with caution.  They are not beneficial for athletes, dangerous for those on heart medications, and a source of jittery, short lived energy for the rest of us.

Can alcohol cause hypoglycemia?

A recent patient visited prompted this post.  The young patient had experienced hypoglycemic symptoms (Shaky, weak, sweaty, anxious…all relieved by eating) the morning after mild to moderate alcohol consumption.  The question was posed, “Does drinking alcohol cause hypoglycemia?”

The short emphatic answer? …YES.

Hypoglycemia can trigger MIGRAINES, INSOMNIA, FATIGUE, ARTHRITIS and host of other common medical conditions.  Check out the latest video post on this topic.

Athlete Nutrition: Top Four Performance Killers


Athlete Nutrition

Athlete Nutrition



“The most important key to achieving great success is to decide upon your goal and launch, get started, take action, move.”
-John Wooden



Here at the, and certainly in my clinical work, I spend a great deal of energy discussing lifestyle, fitness and nutrition.  However, much of that tends to be directed to those who have a long way to go.  I enjoy the victories won through counseling overweight, inactive or disease-riddled patients to better health, often by helping them realize that FOOD and basic inactivity causes most of their health problems.

But what about the aspiring athlete?  What about the high-school track star or premier soccer player looking to get an edge through proper nutrition?  This is certainly a worthy topic given that food represents fuel to the body.  Just like an Indy car, if you want to go fast or you want to go far, you better have the right fuel!

In this first posting on sports nutrition, I will focus on primarily what NOT TO EAT.  As a formal collegiate sprinter, physician and student of  sport / health / fitness, I strongly believe that these foods almost never belong in a competitive athlete’s diet.

[continue reading…]

Is Coconut Oil Good For You? 4 Surprising Health Benefits

Coconuts and their oil have gone in and out of fashion throughout the past few decades. The primary criticism of them is the fact that coconut oil is comprised primarily of saturated fat, and we all know how bad saturated fat is, right? Just kidding. Let’s take a minute to examine whether or not coconut oil is good for you and look at why there are such staunch proponents for and against it.

Is coconut oil good for you?

First, here is a great quote that addresses our silly fear of saturated fats.

[continue reading…]






15 years of clinical experience and striving to make a difference in my patient’s lives  leaves me with the one undeniable observation:


I have lamented this topic for years.  I’ve intellectually wrestled with colleagues, educated patients, and counseled till I’m blue in the face.  The observation stems from an ongoing quest to seek not treatments for symptoms but cures for diseases–like diabetes.

Research now ties the rate of sugar consumption with the incidence of diabetes:  

[continue reading…]

Alcohol Risks & Benefits: Is Moderation Ok?


Evaluating Alcohol Risks / Benefits

Evaluating Alcohol Risks / Benefits



“Beer is the cause and solution to all of life’s problems.”  ~Homer Simpson





Recently I was asked to comment on my medical recommendations on alcohol consumption.

How much is too much?  Is wine better than beer?

Read on to get the truth about the relative health risks and benefits to drinking….

[continue reading…]

Nourish Your Body and Your Bank Account With These 4 Cheap Food Ideas


Sometimes life throws you curve balls. For whatever reason, some things just really don’t seem to work out the way we want them too. All too often, these curveballs cause us to strike out when it comes to sticking to our health and wellness goals. We start to break the good dietary and exercise habits that we worked so hard to build, excess weight returns, pain creeps back in and depression begins to smother initiative and ambition.


It’s happened to the best of us and we all know what this feels like. Luckily, there is always a solution. While it may not always be the solution we want, we need to open ourselves to trying new things or adjust our perspective to allow a little creativity to spark a new and effective course of action.

[continue reading…]

Gut Check! Irritable Bowel Syndrome




Irritable Bowel Syndrome (IBS) is a common complaint as many of my readers and patients can attest.   Many websites exist describing the clinical signs and symptoms of IBS which adequately describe common work-ups and traditional treatments.  Additionally several medications, laxatives, and anti-depressants have been used to treat symptoms with varying success.


I would like to impart some clinical experience and perhaps give food for thought as to alternative therapies and theories as to why this troublesome condition occurs.   As always, I prefer to seek the cure not stop at focusing on symptoms.

[continue reading…]

Olympus Project Week 6 – Deep Nutrition


Up to this point, we’ve been focusing a lot on the exercise component of the Olympus Project, which makes since because its the one aspect of the program that is relatively new to us. The truth is, however, that our nutrition is the life building force that enables us to do what we do. It has been said that 80% of our health, physique and vitality is due to nutrition and the other 20% is exercise. I definitely agree with this assertion so today I am going to break things down a little when it comes to what/how we are eating.

junk food compass

In case you haven’t already picked up on it, our book NRG Your Diet and Lifestyle Compass contains pretty much all of what I’m about to say and a lot more. So pick up a copy for yourself (and your friends while your at it) to get the full scoop on the entire NRG Diet and Lifestyle paradigm.

[continue reading…]

Olympus Project Week Five: Gains and Blowouts

For those following our 12 week experiment in fitness, nutrition, and lifestyle modification, David and I hope our quest has encouraged you to seek out your own fitness and lifestyle goals.  We sincerely hope our masochistic endeavors have prompted our patients and readers to re-evaluate their own ideas about health and vitality.


We all have different strengths and weaknesses.  We start at different points of ability, fitness, and motivation.


David and I had slightly divergent experiences during week 5.


Check out our latest installment…..


[continue reading…]

Goal Tending: 6 Week Basic Fitness Plan

This Goal Tending fitness primer is intended for those trying to get active again.  Maybe you are dramatically overweight or have ailments that limit mobility.   The idea behind this post is to give a detailed starting point.  You can modify the activities slightly if necessary including decreasing repetitions or sets depending on your capability.  The point is to give some structure, some goals, and GET MOVING.

The Olympus Project

Experiments in nutrition, fitness, and lifestyle.


Numerous studies over the last several years describe the incredible benefits of even light exercise 2-3 days weekly.  Cancer, heart disease, high cholesterol, obesity, back pain, and all cause mortality all yield statistically to light regular exercise.


Researchers such as Cardiologist James O’Keefe have gathered significant data about both the benefits of routine moderate exercise on longevity and the hazards of exercise extremes.  Those who do not find time for physical activity have increased health problems and those with extreme endurance exercise patterns have nearly as many health problems, statistically, over time.


More is not necessarily better.


 So here would be some reasonable goals for this program:

[continue reading…]

Have You Lost the Art of Meal Planning?

In just over a century, time spent preparing meals in the average American household has dropped from a whopping 44 hours per week to a minuscule 7 hours per week.  Based on that one simple statistic, I would guess that declining American health is directly correlated with decreased time spent preparing food.


Starting with a strategic meal plan is half the battle.

Starting with a strategic meal plan is half the battle.

Luckily, in order to regain the benefits of time spent in the kitchen, without actually having to spend a lot more time there, there are a few modern miracles that significantly ease the burden. One of which is the online recipe database and meal planning software called Plan To Eat.

[continue reading…]

Goal Tending: First 5 Steps to Better Health



Goal tending is a term I use not to describe an aspect of sporting passions such as soccer or hockey, but to describe the necessary skill of breaking down desires into distinct digestible parts.

By identifying and breaking down goals into specific “sub-parts” one can begin to visualize and plan small steps that culminate into a larger accomplishments.

As a physician, I routinely use sharp, specific goal setting as a tool to help my patients make necessary health or lifestyle changes.

I share the following experience in hopes of helping my readers and patients find new ways to overcome illness, achieve success, and find everyday brilliance in life……

[continue reading…]

Olympus Project Week # 3–Experiments in Fitness and NRG Diet


With three weeks under our belt, you’re reading the third installment of an experimental journal in strength/ endurance training

Olympus Project:  Experiments in nutrition, fitness, and lifestyle.

Olympus Project: Experiments in nutrition, fitness, and lifestyle.

combined with whole food nutrition.  Our goals outlined in week 1 were personal and our outcome uncertain.   Sharing our weaknesses and flaws, we move forward NOT knowing if our bodies will stand up to the challenges.


We press on hoping to encourage YOU, our patients and readers to design your own Olympus Project, reclaiming lost health, strength and vitality or  moving to higher levels of wellness than you’ve ever known!


[continue reading…]

Breasts, Babies and Bacteria: What’s the connection?

In an article reviewed by the Science Daily , we learn more

breastfeedingabout the important role of bacteria and their relationship with our guts, our genes and our health.  The the article details current research showing that mothers who breast feed pass on beneficial bacteria, among other things, to their infants.

These infants show great diversity to their intestinal bacterial flora and greater changes in their genetic expression of their immune system.  Currently tremendous amounts of research have linked disease with specific imbalances of good and bad bacteria in our intestines.

My point?



I find myself fascinated by this type of “Observational Science.”  I’m amazed by the beauty, complexity, and completeness of the human body.  For all our science, medications, and manipulations, we’re really overlooking a simple fact.  God had it right the first time.  He created a system whereby the most beneficial outcomes came from utilizing the resources he gave us.  In this instance, breast milk.  

We keep trying to come up with a new synthetic breast milk and “The perfect Formula.”  We’re adding all kinds of ingredients trying to mimic breast milk.  I guess it’s cultural at this point…..too inconvenient.

The Tribe recommends breast feeding infants to at least 1 year of age.  Research and nature both suggest it’s best!

William Curtis, MD



Olympus Project Week Two – Soreness with a capital “S”


Experiments in nutrition, fitness, and lifestyle.

Experiments in nutrition, fitness, and lifestyle.

With two weeks under our belt, you’re reading the second installment of an experimental journal in strength/ endurance training combined with whole food nutrition.  Our goals outlined in week 1 were personal and our outcome uncertain.   Sharing our weaknesses and flaws, we move forward NOT knowing if our bodies will stand up to the challenges.


We press on hoping to encourage YOU, our patients and readers to design your own Olympus Project, reclaiming lost health, strength and vitality or  moving to higher levels of wellness than you’ve ever known!


Your personal Olympus Project doesn’t have to be the exact place we started, but should begin where your personal ability and goals lead you.  



This week the Olympus Project proved considerably more difficult than week one.  We both struggled finding time for each workout despite the typically short duration but high intensity of each day.  I’m a full time physician and David is a full time administrator and clinical nutritionist.  We both have kids and lives outside of work.  We’re not professional gym rats or unemployed idealistic vagabonds.  This is as Real World as it gets.


[continue reading…]

BLT Salad

Print Recipe

BLT Salad

Buttermilk Ranch Dressing goes well with this salad.  Recipe found here:

or here: ‎

Source: Simply Salads by Jennifer Chandler

Course: Salad

Serves: 4


  • 1 bag (10 oz) Lettuce Trio
  • 4 roma tomatoes thinly sliced
  • 1/2 red onion halved and thinly sliced
  • 1/2 pound applewood smoked bacon cooked and drained


  1. This salad is best served with Buttermilk Ranch Dressing
  2. Divide the lettuce among individual plates.
  3. Generously drizzle with the dressing to taste. Top with tomato slices, onion and bacon strips.

Powered by
Plan To Eat

Fruits and Vegetables – The Definitive Guide to NRG-ize Your Produce

“If it came from a plant, eat it. If it was made in a plant, don’t.”

~Michael Pollan

Fruits and Vegetables

In a country where French fries and ketchup count as servings of vegetables and pasteurized, fortified orange juice from concentrate is considered a fruit, it is time to regain a real food perspective on fruits and vegetables.


Whole fruits and vegetables provide innumerable vital compounds in the form of enzymes, antioxidants, vita-mins, minerals and phytonutrients. At the same time, fresh produce can also be the carrier of toxic pesticides and harmful bacteria. Let’s look at the benefits and potential risks of fruits and vegetables.

[continue reading…]

Homemade Ranch Dressing

Print Recipe

Buttermilk Ranch Dressing

This dressing goes well with the BLT Salad. Recipe found here:

or here:

BLT Salad

Source: Simply Salads by Jennifer Chandler

Course: Condiments


  • 1/2 cup buttermilk
  • 1/4 cup Mayonnaise
  • 1 tablespoon full fat sour cream
  • 1/4 teaspoon apple cider vinegar
  • 1/2 teaspoon garlic minced
  • 1/8 teaspoon dry mustard
  • 1/4 teaspoon dried thyme
  • 1 tablespoon fresh chives finely chopped
  • sea salt
  • fresh ground black pepper


  1. In a small bowl whisk together the buttermilk, mayo, sour cream, vinegar, garlic, dry mustard, thyme and chives. Season with salt and pepper to taste.
  2. Refrigerate until ready to use. MAKES ABOUT 3/4 CUP

Powered by
Plan To Eat

The Olympus Project – Experiments in Fitness, Nutrition and Lifestyle

What started as a conversation about the audacious claims of almost unthinkable physical feats made by Timothy Ferriss in his book 4 Hour Body, became the plan of two men to see just what the human body is capable of…



Today begins a 12 week journey of physical and nutritional experimentation.  In my quest to inspire my patients and readers to pursue positive life choices, I’ve decided to share mine and my associate David Francis’ experiments with fitness and nutrition which have affectionately become known as The Olympus Project.

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Novedex Testosterone Boosting? Is it for me?

I was asked by a patient recently to comment on the pros and cons of taking a specific muscle building / recovery supplement.  Here goes……..

Important Health Brief

Important Health Brief

Novedex is an over-the-counter (OTC) dietary supplement that claims to increase testosterone levels. It is composed of anti-aromatase inhibiting compounds, which prevent the assimilation and absorption of estrogen in the body. Estrogen is the natural enemy of testosterone, as far as building muscle mass goes, and the suppression of estrogen allows for testosterone levels to rise unopposed. As with many OTC supplements, the benefits of Novedex can be wildly exaggerated by its users and manufacturers. Novedex is not regulated by the FDA (Food and Drug Administration) and should not be confused with doctor-prescribed testosterone boosters.


Basically the supplement adjusts the ratio of estrogen to testosterone…..yes even men have estrogen!  Ideally, by shifting from your existing balance of estrogen vs testosterone to one that is slightly more testosterone dominant you theoretically gain more androgen (male hormone) driven behaviors and effects.  (weight gain, muscle increase, faster recovery….cro-magnon forehead.…just kidding….but actually it happens with pure testosterone supplementation.

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I like “Dr. Manny”  he looks like a cool guy and it seems like he really has his readers best interest at heart.  I saw his most recent Fox News post and just had to comment.  

In his article entitled:  Surprising health benefits of beer  Dr. Manny gives a great analysis of the nutritional benefits of beer.  He correctly notes that beer does contain antioxidants, vitamins, and provides a large amount of energy for the volume.

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Can taking a multivitamin reduce your risk of cancer?

In a large-scale, randomized, double-blind, placebo-controlled trial (Physicians’ Health Study II), involving 14,641 US men initially aged 50 years or older, we learned that over a 14 year period, men who took a multivitamin had a statistically significant, 12 % reduction, in the incidence of cancer.

Millions of people take vitamins yearly, now research is starting to reveal some benefits.  


If you look a little closer at the study reported in JAMA, you find some interesting features of the study that I feel are worth discussing as I believe they play a role in the results of these types of studies.


When you look at the design of the study one key point jumps out.  The choice of multivitamin.  

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Hearty Lentil Soup

Print Recipe

Hearty Lentil Soup


This hearty soup is quick and easy. It works great as a dinner or leftover lunch.

Course: Soup

Cuisine: American

Prep Time: 15 Min

Cook Time: 2 Hr

Serves: 8


  • 2 cups lentils
  • 8 cups waters
  • 1 pound sausage
  • 1/2 cup onions chopped
  • 1/2 cup celery chopped
  • 1/2 cup carrots finely chopped
  • 3 tablespoons parsley snipped
  • 1 clove garlic minced
  • 2 1/2 teaspoons sea salt
  • 1/4 teaspoon pepper
  • 1/2 teaspoon dried oregano crushed
  • 1 can (16 oz) tomatoes
  • 2 tablespoons wine vinegar


  1. Rinse lentils. Drain and place in soup pan with water and remaining ingredients except tomatoes and wine vinegar. Cover and simmer for 1 1/2 hours. Add tomatoes, breaking up any large pieces, and wine vinegar. Simmer, covered, for 30 minutes longer. Season to taste.

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Ever step out of bed only to feel a tight, sharp pain in the arch or heel of one or both feet?

Chances are you’re suffering from plantar fasciitis!

Sounds like it might be caused by some sort of flesh eating bacteria—but it’s not.

Plantar fasciitis is a very common cause of foot pain in both men and women.  It is most common in men between 40-70 years of age.

Weekend warriors know what I’m talking about!

Plantar fasciitis is usually characterized by pain near the insertion of a large thick tendon comprising the arch of your foot.  Many people notice pin-point pain, sometimes swelling to the arch of their foot.  From the map above, you can see most people have pain near the insertion of this tendon on the bottom surface of your heel bone.

The classic complaint is severe pain stepping out of bed first thing in the morning or after sitting for a period of time. In milder forms the pain subsides after warming up but in more severe situations the can stop people from daily activities like walking, running, etc.

Plantar fasciitis is not a heel spur as many falsely believe.  You don’t necessarily need surgery and most cures are natural or home-based.

Causes of Plantar Fasciitis

In my clinical experience, PF (plantar fasciitis) usually develops in folks doing one of a few things:

  • Starting or rapidly increasing a new exercise program (increasing mileage, doing too much too soon, etc.)
  • Exercising without proper warm-up (Jumping into workouts without gentle stretching and warm-up)
  • Wearing worn out dress or work-out shoes (SHOES DIE!  Bury them!  3-6 months of usage, depending on mileage and most shoes are done!)  In my experience wearing improperly fit or worn out shoes creates most cases of PF.
  • Running on rough or uneven surfaces (Inflicting injury by straining or pulling the arch=traumatic PF)
  • Excessive stairs or downhill running.
  • Over tight achillies tendons (Poor overall flexibility)
  • Attempting to workout with existing injuries to ankles, knees, hips or back.  (Just like a poor front end alignment wearing out your tires on your car—feet take the brunt of poorly aligned legs, knees, and back)
  • Overuse (IF all the above are covered, sometimes just simply overtaxing your feet by running or exercising excessively, one can develop PF)
  • Being overweight
  • Ingesting a primarily high processed carbohydrate diet

Treatment Plantar Fasciitis

Here are some common treatment strategies in ascending order of complexity or seriousness:

1.  Ice 20 min each night, Gently stretch each morning before placing all your weight on the foot, change or experiment with different foot wear, decrease activity which exacerbates the pain, try inserting a gel heel cup….try the above treatments x 6 wks.

2.  Add Ibuprofen or Aleve (presuming no allergies or kidney issues)  OTC directions (Max 2 wks)

3.  Consider massaging the heel (this is painful but very effective at stimulating healing)

4.  Consider Strassburg sock

5.  Consider acupuncture and/or Chiropractic evaluation (For either direct treatment or assessment of alignment related issues)

6.  Consider visiting a foot specialist (orthopedic or podiatrist)  to consider injections

7.  Plasmaphoresis injections (Blood sample spun down concentrating healing components of blood, then re- injected back into the area of injury (PF)

8.  Consider surgical release type procedures with specialist

In my clinical experience many patients experience success with #’s 1-3.  Rarely, patients will advance beyond those levels of therapy.

Is there anything else that can be done?

YES!  If you have poor nutrition, you eat candy, sweets, sodas, or consume excessive grains and alcohol, you may have difficulty dealing with inflammation.  Inflammation is unresolved healing.  Folks who are prone to arthritis, tendonitis, etc, often eat foods that keep their body from healing.  Try a whole food low grain/processed carbohydrate diet.

Anti-inflammatory Diet Tips

Here are a few nutritional supplements that could help as well:

1) Omega 3 fatty acids (from fish oil) – These help regulate the inflammatory process and support the pathway of primary inflammation.  I prefer cod liver oil 1-2 twice daily.
2) Amino acids – The building blocks of all connective tissue are a base requirement for cellular repair processes.
3) Anti-oxidants – Prevent the buildup of free radical compounds in the area of chronic inflammation by taking these in supplement form and you will ward off degenerative changes in your tissues.
4) MSM – A form of dietary sulfur, this powerful supplement aids in the healing of inflamed connective tissue and helps strengthen those tissues.
5) Probiotics – These healthy gut bacteria are needed for the production of short chain fatty acids which literally feed your immune system and make all immune related activities more efficient, thereby reducing inflammatory pain.  (Lact Enz & Acidophilus are good options)
6) Curcumin – This extract from turmeric, is a biological response modifier and bolsters primary inflammatory efficiency. It is a powerful anti-inflammatory.

Don’t keep limping along when you have options!

Please comment with your experience…..or treatment options and failures

Adventurous Breakfast Smoothie

Print Recipe

Adventurous Breakfast Smoothie

Course: Breakfast

Prep Time: 5 Min

Total Time: 5 Min

Serves: 1


  • 3 raw egg yolks from pastured chickens
  • 1/2 ripe banana
  • 1 tablespoon extra virgin coconut oil
  • 4-6 ounces heavy cream
  • Ice as needed


  1. Combine ingredients in a large cup and blend with an immersion blender.
  2. You can also try ripe avocado instead of banana or coconut milk or half and half instead of cream.
  3. Try adding cocoa powder and stevia for chocolate smoothie.
  4. In my experience, less is more.

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Congestive Heart Failure: Natural therapies

Congestive Heart Failure (CHF) is a common condition and cause of death.   There are various reasons for the decline in ability to pump blood efficiently, leading to eventual problems like chronic shortness of breath, swelling in extremities, weakness, fatigue, chest pain, irregular heartbeats, and fluid accumulation in the lungs.

Traditional medicine focuses on treating blood pressure, cholesterol, and heart rate but these only focus on the symptoms of CHF.

Another approach would be to delve deeper into the CAUSE of CHF.  Most often CHF is caused by vascular disease.  This condition often is triggered by years of stress and improper diet.  From a wholistic standpoint, there is considerable evidence that many case of CHF are trigger by chronic nutritional deficiencies.   In other words, the heart’s muscle, vascular, and electrical systems are slowly deteriorated by lack of proper nutrients, chemical stimulants, and hormonal imbalances that combine to cause failure to pump appropriately.

The most common deficiencies involve problems related to B-vitamins, essential fatty acids, and issues related to calcium handling.  If you have been diagnosed with congestive heart failure, consider treating the cause.  Nutritional therapy doesn’t require that you stop your prescribed medications, though you will likely find that treating the typical underlying causes usually results in rather rapid improvement in cardiac function, ejection fraction and vital signs like blood pressure.

The two components of treatment include:

1.  Diet:  Limit processed sugar, excess table salt in your diet.  In particular do not drink soda and severely limit alcohol consumption.   For more comprehensive nutritional ideas check out NRG DIET & LIFESTYLE COMPASS.

2.  Whole food nutritional supplementation:  Minimum 3 months.  Expect improvement in 60 days.  IF improvement noted, taper back to 1/2 the initial dosage on each after 90 days.

CARDIOPLUS  3 tabs 3 times daily

      CATAPLEX B 3 tabs 3 times daily

      CATAPLEX F 3 tabs 2 times daily

      CALCIUM LACTATE  3 three times daily


      1 tablespoon of FLAX OIL  or Cod liver oil daily

(FYI the listed regimen would also strongly benefit those at risk for or suffering from vascular heart disease or CAD)

For more information on listed supplements:  Click Here

This regimen is made from food.  You should notice differences in energy, stamina, circulation (less cold extremities, weakness, and less swelling).   You will likely have more issues related to medications so followup with your doctor if you notice improvement but side effects (Like your bp getting too low) as your heart strengthens.

As a final reminder, this regimen doesn’t replace adequate medical evaluation.  Also this treatment will do the most as far as longevity and minimizing progression if treated early and consistently.  However, that being said, even severely damaged hearts or those with very advanced CHF could still benefit from the concept of “fueling the heart” better.  As a medical doctor, I’ve used this regimen with very measurable benefits in numerous patients.  It’s exciting when I get a chance to decrease medications and simultaneously see my previously waning patient find renewed vigor.

Everyone has to die of something.   We should not die because of nutritional deficiencies and due to over medication.   Give yourself a chance.  I’d love to share your success story.

Are you eating hormone contaminated beef?

On a recent drive back to our family ranch I noticed a striking feature in a large pasture near our home.  While driving down a narrow county road, I noticed a very sharply demarcated line in the grass and brush foliage in the neighbors field.  Along the fence the grass and trees were green as expected this time of year.


However, about 50 yards in-wards from the fence line one could see a clear line, a kill zone, where every bush, tree, and blade of grass became brown.  Extending my line of sight, I noticed, with the exception of the fence-line, the entire pasture measuring hundreds of acres, had the same brown appearance.


It immediately became clear to me the cause–aerial spraying, crop-dusting if you will.  Only instead of dusting crops, this rancher utilized aerial delivered herbicides to kill pesky mesquite and wuisache trees.


As a physician-rancher, I’m familiar with the practice and the chemicals/herbicides used for this type of process.


So what’s the big deal?
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Migas, A Family Trip To the Farmer’s Market and A Lesson in Patience

Last Saturday I had the spontaneous desire to head to the local farmer’s market to grab some farm fresh eggs and a few veggies. My wife had just tracked down a great recipe for migas (recipe below) and I thought I could grab most of the ingredients at the farmer’s market. I loaded up my 3 year old daughter and off we went. I’ll admit, it’s been quite a while since I’ve been to the farmer’s market, despite the fact that it is only about a mile from my house.


42-farmers market crates

I had visions of slowly perusing the stands and picking out the best produce I could find. As we approached I was mentally patting myself on the back for taking my own advice to buy food locally and in season when I saw that the place was totally packed! There were lines everywhere. My dreams of an easy stroll through the market with my daughter were quickly shattered as we literally had to muscle our way through the crowds to get to the produce. [continue reading…]

Is your soda can making you fat?

Here’s some real nutritional news.  As I’ve preached for years, sodas and processed sugars may very well be the health downfall of the United States.  

Now, there’s evidence that the soda can itself can make your  fat!

Good grief, as if the contents weren’t bad enough, now a specific plastic lining in many soda cans contains a chemical called BPA (Bisphenol-A).  BPA is a low grade Estrogen.   I’ve attached the full article describing the recently released information.   

This study gives me concern for two reasons beyond what I already knew about consuming sodas.  First, estrogen compounds have already been implicated in many serious diseases, not limited to but including female cancers of many types.  Second, VERY SMALL quantities of previously thought insignificant chemicals/hormones, may indeed play a huge role in our health.  Obesity is the #1 problem in our country in my opinion…..leading to many obvious causes of death (Diabetes, heart disease, etc.)  If there’s even a chance that this chemical worsens obesity…..why are we poisoning ourselves….and our children?


I love the part near  the end where the industry hack proclaims…..

“Attempts to link our national obesity problem to minute exposures to chemicals found in common, everyday products are a distraction from the real efforts underway to address this important national health issue. ( YEAH LIKE NOT DRINKING HIS PRODUCT???)  Due to inherent, fundamental limitations in this study, it is incapable of establishing any meaningful connection between BPA and obesity.”

Natural Acne Cures That Work!

Acne is a common complaint in my medical office.  Many folks use OTC medications, ointments and cures to get improvement.  However, it never fails 30-40 % of folks do not respond to the common traditional treatments (Proactive, peroxides, alcohols, astringents, etc.)  So are natural acne cures that work?

I believe treatment failures occur because common, everyday nutrition and lifestyle triggers, continue to stimulate acne formation.

Preferring to use natural options,  I’ll first discuss several causes of acne.


1.  External  (Hygeine, face washing, habits of touching the face, make-ups, ointments, etc.)

2.  Internal  (Infections-superficial/internal, nutritional causes, immune burdens, vitamin deficiencies, hormone imbalances, toxicities)



Face washing with a mild soap with mild twice daily exfoliation (soft wash rag) will usually suffice to keep bacteria, dirt, and oils from building up and clogging pores.   I like to encourage patients to use Cetaphil facial soap (hypoallergenic, mild, OTC soap).  OTC soaps with Tea Tree oil may help as well.  This therapy helps with folks that tend to build up dirt, debris or makeup on their faces.  Plugged pores lead to an environment where bacteria can grow and fester into white heads.

Also be careful of habits such as rubbing the face with your hands, popping pimples, etc. The hands and oils on the hands can introduce and worsen the spread of bacteria.  Attempting to pop pimples also can lead to scarring or larger infections.


Parasites:  Many nutritionists and herbalists believe parasites play a role in acne, especially cystic acne (Acne with large white heads and pus pockets below skin)

What parasites you say?  Gut parasites!?  

Our immune systems are in a constant state of competition with various parasites ranging from worms to unicellular organisms.  Our GI tract constantly strives to maintain the proper balance of good versus bad bacteria.  Fungus and yeast also play a role and can overgrow our intestines leading to a condition called dysbiosis.  Gut imbalances often show up as acne.  (Also eczema)

When one considers that we need the proper bacterial mixture to properly absorb vitamins and minerals from our food, you can image the improper balance can lead to vitamin and mineral deficiencies.  

This thought leads me to several key natural acne treatments:

  • Eliminate soda, alcohol, pastries, sweets, artificial sweeteners and various processed carbohydrates from your diet.  (This will encourage less yeast, fungi and bad bacterial growth).  Many artificial sweeteners and carbohydrates affect hormone balances which change the way oil secretion and skin integrity.
  • Zymex II  (2 three times daily) before meals.  Try for 1 month, then as needed. Zymex II is a natural anti-parasite supplement that will often improve chronic stomach issues such as bloating, abdominal pain, diarrhea, etc.
  • Thymex(3 daily)  Boosts immune function, improves immune response.

Vitamin Deficiency / Toxicities:

Besides nutritional and parasite causes for acne, many individuals suffer from vitamin deficiency and toxicities.  I like to use the following regimen to address these issues:

  • Zinc Liver Chelate (3 daily):  Important for immune, endocrine, enzyme and skin functions.
  • Livaplex (3 twice daily):  Combination product that detoxifies the liver, improves bile flow, improves digestion, improves the liver’s ability to conjugate excess hormones and toxins….for removal from the body.
  • Cataplex F (3 daily)  Boosts calcium utilization, improves skin integrity.


The regimen listed above includes several whole food supplements. They can be taken with medications without fear of interaction.   Additionally, realize you might receive other benefits because those supplements treat more than simply acne. The supplements, if taken in total represent a strong regimen for more severe acne (Cystic acne).  Many individuals likely get benefits from simply treating external issues.

However, if you acne has not improved with basic measures, consider eliminating the foods listed and adding the supplements in the order you see them.  If severe, use all at once for 2-3 months, then taper off.  You can maintain on lower effective doses as needed.

The nutritional advice recommended clearly must be maintained as those types of foods typically start the cascade of acne due to the effects on bowel bacterial flora and hormones like insulin and growth hormones.

Finding Supplements

For more information or purchase of any supplements listed on the feel free to check out the online store or call 361-387-5105 for more information.

Coconut Smoothie

Print Recipe

Coconut Smoothie

Course: Breakfast

Prep Time: 5 Min

Total Time: 5 Min

Serves: 1


  • 2-4 frozen banana chunks
  • 8-12 ounces prepared coconut milk I like the plain So Delicious Brand
  • 2 organic egg yolks
  • 1 teaspoon pure vanilla extract


  1. 1 Combine all ingredients and blend.

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2 ways to lose weight…

There are two common ways to lose weight:

  • Starve Yourself
  • Control Your Insulin
  • As I discussed in a previous post about the myth of low calorie dieting, all diet plans that focus on decreasing caloric intake and increasing caloric output as a means for weight loss are the metabolic equivalent of starving yourself.

    The other option to lose weight is to control your insulin. In my experience, this method is a lot more fun, works much better in the short and long term and ultimately leads to better health, energy and vitality.

    When you are ready to stop starving yourself and start doing what actually works, check out our new book NRG Your Diet and Lifestyle Compass.  We are offering a limited time special to get both a digital version and the paper back version for only the cost of the paper back.

    I know what my choice is…

    Busting the Myth of Low Calorie Dieting

     Are you caught up in the calorie craze? For a long time now we’ve been told that losing weight (or gaining for that matter) is a simple math problem. If you consume more calories than you burn you gain weight and vice versa.  It’s what I was taught in school and what most diet/nutritional programs are based on.

    The problem is, YOUR BODY DOESN’T ACTUALLY WORK THIS WAY!  The human body is a biochemical system and whether your body burns or stores the food you eat is up to many different factors. The fact is, a calorie isn’t even an actual thing, although we tend to use it as if it is. A calorie is a specified measurement or unit of the heat put off of by a substance when it is burned. That is how those numbers are derived for different foods. The food is literally burned  (with fire) and the heat generated is measured.

    This is a thermodynamic principle: 

    CH4 + 2 O2 → CO2 + 2 H2O + energy (this energy is heat that is measured when dealing with calories)

    Discussing the number of calories in food is like discussing the number of gallons of gas that your gas tank holds. You would never say that you are going to go out and burn some gallons on the drive to work (gallons of what?). It sounds silly, but that is exactly what we are doing when we discuss calories as if they are a noun.

    A meal that has 500 calories and a workout that consumes 500 calories are not the same thing. While the meal produces 500 calories of heat if you burn it with fire and your body generates 500 calories worth of heat by breaking down chemical bonds during your workout that is where the similarity ends. Like I mentioned earlier, your body is a biochemical system, summed up in this chart:

     A little more complex than the simple combustion equation above! 

    Dr. Diana Schwarzbein in her book The Schwarzbein Principle: The Truth About Losing Weight, Being Healthy, and Feeling Younger discusses the physiological (aka biochemical) reasons behind the fallacy of trying to lose fat on a low calorie diet.


    Simple Physiology

    Your metabolism dictates whether food energy is stored or consumed, not the mere presence of food. Your metabolism slows down when calories are scarce which causes the body to become greedy and store as much energy as fat as possible


    When attempting to lose weight on a low calorie diet this is what happens

  • All energy from a meal is either used or stored within 2 hours of eating
  • Stored sugar is taken from the liver for body processes, muscles use sugar for energy
  • As sugar stores are depleted, weight is lost.  Up to 9 pounds in the first week because stored sugar weighs much more than fat

    Because not enough is being eaten, the body’s sugar stores are slowly depleted. Once the stored sugar is completely gone most people give up on their diet because they feel bad. 


  • If the low calorie diet is continued, lean body mass (muscle and bone) is burned to create the necessary fuel for the brain and kidneys
  • Some fat is burned but not nearly as much as lean tissue. 
  • Metabolic rate slows down to preserve lean tissue; fatigue and depression typically follow
  • At this point the goal weight is met or it becomes impossible to continue
  • Normal eating is resumed but now the body is greedy and stores more fat than usual.  Lean body mass that was lost is regained, leading to more total weight gain than before
  • Since the weight was regained, additional resolve is made to eat less for a longer period to keep the weight off the next time
  • The cycle repeats itself until complete physical or emotional breakdown

    Low calorie, or starvation dieting is physiological sabotage that leads to metabolic problems, emotional disorders and disease.  Eating this way does not provide enough energy or nutrition to sustain life. Most low fat diet programs are also low calorie programs.


    Breaking the Cycle

    Choosing to eat a physiologically balanced, real food diet, like that found in NRG Your Diet and Lifestyle Compass will build and sustain you while helping you reach your goals of weight loss and optimal health. 


    For More Info on this topic check out Dr. Curtis’ series of posts on protein

    Protein Diet For Weight Loss, Where’s the Beef?

    Does a High Protein diet affect blood sugar? Where’s the Beef #2

    Does a High Protein Diet Plan cause kidney damage? Where’s the Beef Part # 3


    Pre-Diabetes Diet….Can it prevent Diabetes?

    For the record, I’m referring to Type 2 Diabetes, adult onset diabetes, or the kind of diabetes most often related to diet and lifestyle issues.

    Can Diabetes be prevented or even, dare I say….CURED….through diet?  I believe the answer is true.

    Just today I spoke with a diabetic patient that lamented their struggles with nutrition.  Genetics as a cause of diabetes was brought up, but in the same breath they mentioned how they buy “special” foods–read junk foods–when their grand kids come to stay.  In this scenario genetics aren’t at play….cultural food choices are.

    So what is a “Pre diabetes Diet” anyway.  In my opinion we must look at physiology (The combined chemical and metabolic processes in our body) for the answer.  When you eat sugar, starches or carbohydrates (Those are all synonyms by the way) during the digestion process insulin is released from your pancreas to help move the sugar your digesting away from the bloodstream.  

    The insulin helps you store the energy as fat or helps it into cells to power them further.  

    In folks prone to diabetes, this mechanism doesn’t respond optimally.  Eating foods that require insulin secretion only put more demand on your body.  High levels of insulin, driven by high carbohydrate dieting, drives fat production, especially in the mid-section.  

    In a “Pre diabetes diet, one would avoid these foods like the plague.  One would want to avoid fruit juice, candy, sweets, pastries, rice, potatoes, and starchy snacks.   Fruit would also be limited if your doctor recommended a pre diabetes diet.   The operative word here is limited.  I typically recommend that on a weight loss or pre diabetes diet, the patient should severely limit fruit but part-take in fruit if severe sugar cravings arise.  After all, fruit is a carbohydrate but a slower release carb.  So in effect it doesn’t hit your system as hard as say….a soda.  THIS DOESN”T INCLUDE FRUIT DRINKS!  Not a good choice for me, you, or the pre diabetes individual.  Fructose is a sugar the body doesn’t handle well…..look for topics in the coming weeks along this line.

    Clinically I have had good results with patients who combine light regular exercise and at least the basic changes mentioned above.   It’s not about medicine, it’s about what your putting in!!  Diet changes, simple ones, make the biggest difference….way more than medication.  

    I’ve seen diabetics get off of insulin, lose weight, stop medications, etc. by simply eliminating excess processed carbohydrates as I’ve suggested in this pre diabetes diet treatise.

    Feel free to shoot questions this is a huge topic.

    Does a High Protein Diet Plan cause kidney damage? Where’s the Beef Part # 3

    So in the first sections of the “Where’s the Beef?” series I discussed various benefits of ingesting adequate protein in your diet.  We outlined that eating protein can help with hunger, weight loss, blood sugar control, etc. 

    So the common question I get…”Doesn’t eating a High Protein Diet Plan cause kidney damage?”

    The short answer is NO.   Let’s explore a bit.

    The kidney’s in general perform a filtration service for our body.  Blood flows through the kidney and toxins and metabolism waste products are processed out into the urogenital system for excretion through the bladder.   Waste laden blood in, concentrated waste laden urine out….beautiful system.  

    During this normal filtration, the kidneys are required to filter out waste but “Keep” beneficial nutrients, blood cells, and serum proteins.  Of course, a primary job also consists of conserving fluid/water as well.  An early sign of kidney damage is microalbuminuria or leakage of a protein called albumin into the urine.  This is like a fishing net with a hole.  The fish / albumin slips through the faulty net.

    Now the myth that a “High Protein Diet Plan” will hurt the kidney stems from the above basic information.  The idea has always been that if you have a higher than normal circulation of protein in your blood, then your kidneys will need to work extra hard to keep up. 

    This is only partially true.  The only situation where limiting excessive protein makes sense however is in patients with SEVERE kidney damage or dialysis.  (Less of an issue in dialysis because the kidneys are already very damaged and leak tremendous amounts of protein into the urine….a sure sign that the filtration portion of the kidney is badly damaged. )

    Following the fishing analogy, if your net ain’t ripped, catching more fish isn’t a problem.

    For the rest of us without evidence of kidney damage, please know that there is NO EVIDENCE that eating a “High Protein Diet” will in any way cause damage to the kidneys

    As best I can tell, this urban myth stems from an inappropriate extrapolation from the physiology and pathology issues I discussed above.

    I hope this information helps a bit.  Check out a blog from David Francis if your looking for sources of quality proteins.

    Does a High Protein diet affect blood sugar? Where’s the Beef #2

    I field lots of nutritional questions about protein in my regular course of practice everyday.  There are so many misconceptions about what certain food types will do once they enter your body. 

    Let’s take a look at how a high protein diet affects blood sugar. 

    Protein of course comes from many sources (Meat, eggs, beans, legumes, etc.)  and finds utilization by numerous parts of our body such as:

    • Serving as enzyme catalysts
    • transport molecules (Hemoglobin-carries oxygen in our blood)
    • Storage molecules (Iron stored as ferritin in the liver)
    • Major component of muscles, bones, skin
    • Immune function/control
    • Control of cell growth
    • Major component of hormones (signaling systems in our body)

    In my experience with diabetic patients consuming proteins does NOT affect blood sugars dramatically.  (CERTAINLY DOESN’T CAUSE ELEVATIONS IN SUGAR OR FAT STORAGE)  In fact, encouraging a much higher proportion of protein in the diabetic diet or those trying to lose weight tends to lead to weight loss and improved blood sugar control. 

    Limiting starches, sugars and sweets (especially sodas, fruit juice etc.) combined with pushing the consumption of proteins and certain essential fats remains a mainstay of my diet recommendations.

    Some argue that protein have more “Calories” than “Carbohydrates” so we should use caution eating them or we’ll get fat.  Non-sense.  Proteins require greater expenditure of energy to process during the digestion process.   Proteins are broken down into essential parts, used then to build other vital structures and repair our body.  The entire process uses energy which leads to less body fat deposition.

    So, for the diabetic, for the individual prone to elevated blood sugars or obesity, make sure to add increase the proportion of organically derived meats, eggs, legumes to your diet.  High quality proteins will help diminish hunger between meals, stabilize insulin levels and ultimately keep more balanced blood sugar control.

    Check out the third post in this series on protein…
    Does a High Protein Diet Plan cause kidney damage? Where’s the Beef Part # 3

    3 Benefits of Breaking the Fast and 4 Easy Breakfast Ideas

    Breakfast can be a real challenge for a lot of people.  Whether it’s the old habit of skipping breakfast entirely or the indoctrination that cereal and skim milk is the breakfast of champions, it’s time to turn over a new leaf in the morning with the following easy breakfast ideas.


    Easy Breakfast Ideas

    A quick personal story

    Back when I was in school, learning the nuts of bolts of conventional nutrition, I noticed a mid-morning trend.  Despite the fact that I ate a large breakfast every morning and felt very full, by 10 am I was starving again, hungry to the point that I had to eat something in order to keep my attention level up for my classes.


    So, what was I eating for breakfast?


    [continue reading…]

    The True Cost of Food

    Don’t let the sale price fool you…

    Many people are concerned about the increased cost of organic or health food.  They say it’s too expensive and therefore they are unable to eat higher quality food.  

    Do you find yourself playing into this mindset?

    Here’s a little food for thought.



    Why is it that the most highly processed and nutrient deficient calories in the grocery store are also the cheapest?


    For a dollar you can get 6 times more calories of cookies than carrots and 5 times more calories of soda than orange juice.  (Disclaimer: we are not saying that carrots and orange juice are the answer to America’s health problems) In essence, real foods cost substantially more than fabricated foods.


    $25 billion a year are paid out as subsidies by the government to farmers who produce the big five: corn, wheat, soy, rice and cotton.


    The vast majority of processed foods are made of some combination of corn, wheat or soy and are very cheap because of the subsidies.   The sales prices of these foods are artificially low.


    The true cost of food is much higher.

    According to the Centers for Disease Control, 75% of the $2.3 trillion annual healthcare expense is spent on “preventable chronic disease” aka processed food related disease.


    When we add the $25 billion in subsidies to the estimated health care cost we get a grand total of
    $1.78 trillion being spent because of the current eating trends in America.


    This equates to an additional $493 per person per month.  Tack this amount onto your monthly food bill per person you are feeding with cheaper, lower quality processed foods.


    The next time you go to the store, skip the processed foods, invest a few dollars extra on real food and save yourself the time, money and trouble of having to deal with your own health crisis in the future.

    (see this post for a little additional motivation)


    The moral of the story

    Never eat food that you will have to pay for twice.


    For a complete list of real foods you should be eating along with meal plans, recipes and cooking tips, check out our new book NRG Your Diet and Lifestyle Compass


    8 Myths about food and health that MUST be destroyed

    MYTH Gaining weight is your fault because you are weak and constantly over eat.

    TRUTH All low fat, low calorie diets (most popular weight loss programs) set you up to fail because they cause metabolic disorders, food cravings, and emotional distress which all lead to more weight gain in the long run.

    MYTH Calories dictate weight gain/weight loss.
    TRUTH The human body is a biochemical, hormone balanced system that stores or burns fat based on the quality of food you eat not the quantity.

    MYTH Over consumption of fat is the primary cause of obesity, heart disease, cancer and diabetes.
    TRUTH Refined carbohydrates and over consumption of processed foods are the basis of weight gain and other degenerative disease.

    MYTH Cholesterol causes clogged arteries and should be avoided.
    TRUTH Cholesterol is a natural, life sustaining substance present in all cells of the body and is the structural basis for cell membranes, many hormones and brain functions and should be consumed daily. There is no scientific link between cholesterol and heart disease.

    MYTH Exercise is required to lose weight.
    TRUTH While exercise does provide many health benefits, it is secondary to the quality of food eaten.

    MYTH Health claims on food packages are accurate and well intentioned.
    TRUTH Health claims on food labels are a marketing ploy designed to boost sales as much as possible and are either false or negated by the processed nature of the food product.

    MYTH All dietitians and nutritionists give scientifically backed dietary advice.
    TRUTH Most dietitians and nutritionists operate on 50 year old assumptions and political policies and are trained by food processing companies to dispense imitation health foods with extreme profit margins.

    MYTH Starvation occurs only when there is not enough food.
    TRUTH Starvation occurs daily at a cellular level when nutrient poor, refined foods are chosen over nutrient dense real food.

    MYTH The FDA and USDA have your best interest in mind.
    TRUTH The FDA and USDA serve the pharmaceutical and food processing lobbyists with the intent to guarantee profits despite failing American health.

    These are just a few of the commonly held beliefs regarding the “politically correct” diet and nutrition information that has become embedded in our cultural psyche.  In order to break the cycle we are in we must begin to bust these myths and awaken to the truth behind what really works when it comes to health and wellness.

    Have any questions about the claims I’ve made? Let me know in the comments and I’ll do my best to answer.

    What is your Kitchen Savvy? 11 questions that will help you create your foundation for change.

    Kitchen Savvy Questionnaire

    This brief questionnaire is designed to evaluate what you value regarding time spent in the kitchen. Use it to identify your culinary strengths that you can leverage on your journey to optimal health. 


    1.   Are you interested in taking charge of your health by preparing nutritious food at home?

             No        Yes         Kind of  

    Interest level in taking charge of your own health is key in identifying if this program will provide the tools you need to build your best self.

    If you answered:

    No- Hopefully we can generate some interest over the next few weeks as you learn how and why this program has the potential to totally change your life.

    Kind of- You are probably unsure of how this program relates to health or lack confidence that you can actually make the necessary changes.  Hang in there, you will see that it is not as hard you think.

    Yes- Alright, you are ready to go!  Your confidence and enthusiasm will only grow as you progress through this program.


    2.   How many times per week do you cook right now?

             0      1-3     4-6     7+

    The amount of time you currently spend in the kitchen is a realistic indicator of what changes you are able to implement.  Use this as you plan your meals and remember that the overall goal is continuous improvement not miraculous 180 degree changes.


    3.   How many times do you typically eat out per week?

            0      1-3     4-6     7+

    Eating out regularly has become part of our culture so it is time to learn how to eat out in a way that boosts your health.  If you scored high then pay extra attention to the eating out tips and tricks we provide to ensure your progress toward optimal health.

    4.   Which meal or meals do you eat out the most?

             Breakfast     Lunch      Dinner     Snacks (vending machine)

    Identifying which meals you regularly eat out will allow you to focus your efforts on making changes where they will have the most benefit.  Whether it is packing your lunch, stocking your desk with nuts or ordering your breakfast taquito sans tortilla in a cup, small changes add up over time.

    5.   How many times do you go grocery shopping each week?

            0     1      2     3+

    Grocery shopping can be a real burden and a source of grave temptation.  Streamlining the shopping process and reducing the exposure to temptation will go a long way in reducing your waistline and improving your resolve. Check out for a super simple meal planner and shopping list generator that is stocked with only the best real food recipes.


    6.   What do you value most about the meals you consume?

           Convenience              Efficiency              Self Sufficiency

    Meals come in many different forms, each requiring different levels of personal input and offering different levels of consequence.

    If you answered:

    Convenience- While you may hit the drive through on the way home or throw some frozen french fries and fish sticks in the oven for the kids, don’t be discouraged. Preparing higher quality food can be quick and easy, it just takes a little planning and practice.

    Efficiency- You have developed patterns and processes in your life that allow you to move quickly and easily from one thing to the next while still squeezing the most quality possible out of each experience.  Most likely, your routine will only require minor adjustments as you move through this program.

    Self Sufficiency- You take pride in your work and value the effort you put into everything you do. Time spent on a job well done is time well spent.  This program will provide all the tools you need to do as much as you possibly can to create your own optimal health destiny.


    7.   What is the measure of a successful meal?

           Cost            Quantity            Quality          All three

    A successful meal can mean ten different things to ten different people.  Identifying what you value in a meal will allow you to tailor this program to exactly fit your needs and fulfill your expectations.

    If you answered:

    Cost- This is a major concern for many people. This program will show you that eating the most healthful food possible on a budget is well within your reach.

    Quantity- You probably have many mouths to feed.  Have no fear, this program is perfectly suited to putting plenty of healthy food on the table and keeping everyone happy in the process.

    Quality- Money is less of an issue for you when it comes to what is on the table.  This program is devoted to leading you to the highest quality, most health promoting foods in the world.

    All three- This is the balance that this program ultimately seeks to provide. There is no need to focus on any one aspect at the detriment of the others. You will learn how to successfully achieve a cost effective, bounteous spread of the most healthful food for yourself and your family.


    8.   In general, do you prefer a hot meal in the morning?

            Yes     No     Sometimes

    Recognizing simple preferences allows you to leverage this program to provide both what you want and what you need.

    If you answered:

    Yes- Focus on the recipes and meal preparation tips that make preparing a nutritious hot breakfast as easy and efficient as possible. Time in the morning is pure gold, don’t waste it.

    No- There are many perfect options that are quick, easy, and cold.  Don’t worry about breaking your routine by trying to cook in the morning.

    Sometimes- Use every breakfast option available, they won’t let you down.


    9.   In general, do you prefer a hot meal for lunch?

             Yes     No     Sometimes

    Many people eat out for lunch because they prefer a hot lunch over a sandwich.

    If you answered:

    Yes- Be sure to follow the eating out guidelines, all those lunches add up. Also try planning your evening meals so they provide enough leftovers to pack and reheat.

    No- You are happy with a sandwich or salad. Just watch out for starches and commercial dressings that are packed with rancid fats and chemical additives.

    Sometimes- Take full advantage of eating out or packing your lunch, just make sure you follow the NRG guidelines.


    10.  Circle the kitchen appliances you are most comfortable with using.

             Stove Top     Oven      Grill     Crock Pot     Mixer     Blender      Food Processor

    Knowing where your comfort level lies with kitchen appliances and related cooking techniques will pay major dividends as you make dietary changes.  Use this information as you plan your recipes to avoid any potholes in the preparation process.

    11.  Circle the phrase that best describes you in the kitchen.

            Boxed cereal and tv dinner   Can handle most recipes    Gourmet Chef    Who needs recipes

    Last but not least, this fearless self assessment provides a realistic view of where are now and whether you can jump in head first or dip your toes in to check the temperature.  Becoming a gourmet chef is probably not on your bucket list but being proficient in the kitchen is definitely something you can write home about.  Use this program to build upon the skills you already have and remember that your health, your family and your future are in the balance.

    Use this questionnaire to generate a snapshot of your attitudes and abilities in the kitchen.  This information will give you a realistic starting point as you begin to set goals and implement dietary changes.


    Eat This, Not That! A convenient, one page, easily printable guide – NRG Food Groups

    Printer Friendly Version

    The Scale is NOT your Friend

    People get wrapped around what “the number” on their scale is. While your weight should be monitored, there are other factors involved that you should consider before getting wrapped around just the number. Here is a great article I ran across that explains some of the factors to consider about your weight.

    Kim Chi

    Print Recipe

    Kim Chi

    If you’re looking for a healthy kim chi recipe, you’ve stumbled upon the right page on the world wide web.

    Read more at:


    Course: Side Dishes

    Cuisine: Asian

    Prep Time: 30 Min

    Serves: 8


    • fine red chili pepper flakes
    • 1 tablespoon minced garlic
    • 1 tablespoon minced ginger
    • 3 -4 green onions sliced
    • 2 tablespoons anchovies (optional) or 2 tablespoons fish sauce optional
    • 1/2 yellow onion
    • 1/2 ripe apple
    • 1/2 ripe pear
    • 1 head napa cabbage about one pound
    • 1/4 cup sea salt
    • water


    1. 1 Separate cabbage leaves and chop into bite-size pieces.
    2. 2 Dissolve a quarter cup of sea salt in a bowl of warm water, then pour salt water over cabbage leaves. Give cabbage a gentle toss to distribute salt water. Allow salted cabbage to sit for at least four hours.
    3. 3 Give cabbage a good rinse to remove excess salt, then transfer cabbage to a large bowl.
    4. 4 Combine a quarter cup of fine red chili flakes with warm water, stir gently with a spoon to create a red chili paste, then transfer chili paste to cabbage.
    5. 5 Add minced garlic, minced ginger, green onions, and fish sauce.
    6. 6 Blend yellow onion, apple, and pear with one cup of water, then add this natural sweetener to the cabbage.
    7. 7 Put on a pair of plastic gloves and give everything a thorough toss and rubdown. You want to evenly distribute all ingredients, especially the red chili paste.
    8. 8 Transfer seasoned cabbage leaves into a large glass bottle. Be sure to use firm pressure with your hands to push down on cabbage leaves as they stack up inside the bottle.
    9. 9 Transfer any liquid that accumulated during the mixing process into the bottle as well – this liquid will become kim chi brine. Some liquid will also come out of the cabbage leaves as you press down on them as they are stacked in the bottle.
    10. 10 Be sure to leave about 2 inches of room at the top of the bottle before capping it tightly with a lid. Allow bottle of kim chi to sit at room temperature for 24 hours.
    11. 11 Your kim chi is now ready to eat. Refrigerate and take out portions as needed. The refrigerated kim chi will continue to ferment slowly in the refrigerator over time. So long as you use clean utensils to take out small portions, it will keep for up to a month in your refrigerator.

    Amount Per Serving
    Calories: 17.3
    Fat: 0.0 g
    Cholesterol: 0.0 mg
    Sodium: 1.5 mg
    Carbohydrate: 4.3 g
    Fiber: 0.8 g
    Protein: 0.3 g

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    Print Recipe

    Sauerkraut, winter’s miracle vegetable salad


    Course: Side Dishes


    • 1 medium cabbage cored and shredded
    • 1 T caraway seeds optional
    • 4 T whey optional: for a casein/dairy free recipe, omit and use twice the sea salt


    1. In a large bowl, mix cabbage with caraway seeds, salt and whey. Pound with a wooden pounder or a meat hammer or just squeeze with your hands (this is actually very soothing and meditative) for about 10 minutes to release juices. Place in a quart-sized, wide-mouth mason jar and press down firmly with a pounder or meat hammer until juices come to the top of the cabbage. The top of the cabbage should be at least 1 inch below the top of the jar. Cover tightly and keep at room temperature for about 3 days before transferring to cold storage (fridge, cellar, or cold basement). The sauerkraut may be eaten immediately, but it improves with age.

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