Drinks & Smoothies Nutrition



The most common nutrition complaint I hear from patients is they don’t have enough time to cook or eat healthy. Sorry to burst your bubble, but after reading this article you will have NO EXC– USE! Juicing and blending are the easiest ways to bombard yourself with quick, healthy and easy to digest nutrition. Consider these drinks “supplements in a glass”.

Blending is when you literally blend your ingredients whole. Simply wash your produce and toss in a blender with liquid such as water, unflavored/unsweetened coconut water, almond milk or coconut milk. Blend until smooth and drink! Most of us already own a blender, so starting this healthy habit is easy. In my opinion, a Vitamix is the world’s greatest blender. This brand is so powerful it literally liquefies your ingredients without leaving any chunks behind. Vitamix is expensive, but worth every penny. My brother still uses my parents’ Vitamix from the 1970s! The nutrition key to making smoothies is to choose twice as many vegetables as fruits. Too many patients choose fruit only smoothies. Although fruits are high in fiber and nutrients, they are also very high in fructose. This is a natural sugar that breaks down into glucose, and if not used right away, it gets stored in the liver and eventually in fat cells. Choose lower sugar fruits such as berries, green apples and white pears. Bananas are very high in sugar, so use sparingly. Vegetables are lower in calories and higher in protein and fiber. The absolute best vegetables to blend are dark, leafy greens such as spinach, kale and swiss chard. Although they will make your smoothie green, I promise it will not taste “green”. In fact, the greens will take on whatever fruit or flavor you add. I encourage you to also add a healthy fat. Contrary to popular belief, not all fat is bad! Healthy fats aid in the absorption of nutrients and allow our bodies to function better. The good fats I prefer are oils such as coconut, hemp, fish or flax. You can also choose an avocado or raw nuts. For an extra boost of omega three fatty acids and protein, include seeds like chia, flax and hemp. I love to add Standard Process Complete protein powder for a more thorough meal.

Juicing is when you place your fruits or vegetables in a device called a juicer. This extracts the liquid and removes the skin, pulp and fiber. The benefit of juicing is it takes a lot of produce to make a glass of juice, therefore it is loaded with nutrition. Unfortunately, it is also missing the fiber which is essential for keeping cholesterol lowered and improving digestion (aka bowel movements). However, less fiber and bulk makes it easier on your digestive system, so for those looking to give your digestion a rest and really boost your nutrition, juicing is the best choice. Another challenge with juicing is it requires you to purchase a juicer, which can range from $100-$500 and even the most expensive models are difficult to clean.

My choice is to blend in the morning for a high fiber, high protein, good fat filled breakfast on the go. I use a container with a lid and straw and drink my smoothie on the way to work. This starts my day full and ready to move, but not feeling heavy. I like to juice mid-day for a pick me up. Whatever you choose, make this a daily ritual during the week. I love knowing I had so many healthy nutrients. For me, I feel less guilty on the weekend when I cheat and order my favorite breakfast of pancakes and bacon! Blending and juicing floods your body with ready to use nutrition. If you don’t like the taste of one, try something different. The right combination is very enjoyable. Give it a try! You really have no excuse!

Health Nutrition

FOOD FOR THOUGHT: Nutrition Tips by Dr. Cathy



Why do we need vitamins and supplements? I am asked this question many times in the course of a week. The answer is so simple. The soil is depleted. If traditional farming methods are used, the same crop is planted in the same field, season after season. Along with overuse and not rotating crops, we use chemicals to kill weeds and bugs. These same chemicals kill the necessary microbes that form the beneficial nutrients that are taken up by the plants roots and transferred to the crop. What we eat then becomes an “empty harvest”, void of the life giving nutrients the plants were meant to provide. Even organic produce does not guarantee soil richness and quality.

The sun is just as important as the soil. Greenhouses may utilize artificial light to make the plants grow. Only real sunlight can create photosynthesis. You can taste the difference in a home grown tomato versus a hot house one. And taste is not the only deficiency. The nutrients are deficient as well. Buying organic, although very important, does not mean that your produce was picked at its peak of nutritional value. If you look on the label. Many organic produce comes from California or Mexico, where it was picked well before its peak in order to survive the long trip from its home to yours. Produce picked before its time is deficient in nutrients.

To maximize the amounts of nutrients in your produce, buy local and buy in season. When buying strawberries in January, be mindful of where they came from. In the winter, look for crops that survive cooler temperatures to be the freshest. This includes root vegetables like squash and sweet potatoes.


Health Nutrition Supplements Wellness


Coming January 1, 2016!

In reviewing several “detox” programs, I personally endorse the Standard Process 21 Day Purification Program. This detoxification includes a combination of a whole food, nonprocessed diet, along with eliminating the two most common food irritants, dairy and gluten. Along with a completely clean eating program, it includes whole food nutrition to help flush your kidneys, liver and intestines. For 21 days you will clean yourself from the inside out.

This program, offered through my office, will also include details on foods and recipes to make this journey as easy as possible. My husband and I have personally completed this program several times. The most important decision for you to make is are you willing to really make changes and sacrifices for 21 days? If you are, the results are amazing!

We are offering classes in our office to learn more about this detox program. They are available at 6:15pm on Monday, December 7th and 28th. You can also find more information at

Join me and my staff at Florence Chiropractic Center as we embark on our journey for a NEW YEAR TO A NEW YOU! Please call the office to reserve your place for the free informational class.




Grocery stores and farmer’s markets are exploding this time of year with an abundance of fresh, colorful vegetables. Take advantage of all that flavor with this simple recipe. You can easily customize it according to taste, allergies and what looks particularly good at the store.

Clean, peel and chop your favorite variety of vegetables. For the most flavor and nutrition, try a combination of colors. Broccoli, pea pods, sweet potatoes, carrots, bell peppers, asparagus, squash, green beans, red onion and mushrooms….all of these work wonderfully. Toss in a couple tablespoons of olive oil or coconut oil along with any Picture2combination of seasonings. I like a few drops of soy sauce with fresh ground pepper, garlic, oregano and thyme. For added texture and protein, try adding a handful of cashews, walnuts or chopped firm tofu. Place a cup of the mixture in the center of a 12-inch sheet of parchment paper. Fold the parchment paper on all sides, to make a 4-inch square. Be sure to make multiple folds, so the pocket stays closed. Bake at 350 degrees for 20-30 minutes, depending on how crisp you like your veggies.

This is an easy addition to your summer dinner party, since you can assemble the pockets ahead of time and just pop them in the oven when guests arrive. If you are creative, fold the parchment in different shapes for added fun.


Fitness Nutrition


These delicious little bites are the perfect healthy snack!


  •  1 cup dry old-fashioned oats
  • 2/3 cup toasted coconut flakes
  • 1/2 cup peanut butter
  • 1/2 cup ground flax seed
  • 1/2 cup chocolate chips or cacao nibs (optional)
  • 1/3 cup honey or agave nectar
  • 1 tablespoon chia seeds (optional)
  • 1 teaspoon vanilla extract
  1. Stir all ingredients together in a medium bowl until thoroughly mixed. Cover and let chill in the refrigerator for half an hour.
  2. Once chilled, roll into balls about 1 inch in diameter. Store in an airtight container and keep refrigerated for up to 1 week.

Yields about 2 dozen energy bites.

No Bake Energy Bites are a great grab-and-go snack for the busy summer months ahead.


Drinks & Smoothies Nutrition Snacks & Appetizers


Smoothies are my top choice for a healthy, delicious, on-the-go start to your day or a quick snack any time. They only take minutes to make and are perfect for your morning drive in to work.

  • 10 ounces of liquid (filtered water, unsweetened coconut water, coconut milk or almond milk, etc.)green smoothie
  • 1 cup of greens (kale, spinach, swiss chard, etc.)
  • 1/2 cup of fruit (berries are the best for you)
  • 2 scoops of Standard Process Complete protein powder
  • 2 tablespoons of flavored fish oil or flax oil (I prefer Barlene’s. It does not taste “fishy”)
  • 5 ice cubes

Combine all the ingredients in your blender and blend for 2 minutes. Pour into a cup with a lid and straw and you are on your way.

Frozen greens and fruits work best because they are already washed and ready to go. Alternate your liquid, green and fruit choices to keep your taste buds excited!

Nutrition Wellness Words of Wellness


WORDS OF WELLNESS WITH DR. CATHY                           February 2015

Dr. Cathy
February is National Heart Month. Heart disease is the number one killer of adults, both men and women, in America. I would like to use my nutritional training to offer diet and supplementation suggestions that I know will help with the prevention, as well as the treatment, of heart disease. As always, please check with your primary physician before beginning any diet or supplementation routine.

  • Omega 3 Fatty Acids, Omega 3s, are the most important supplement for almost all of us to take on a daily basis. Omega 3s are considered essential fatty acids and keep our blood vessels pliable. Our bodies don’t make Omega 3s, so we only get them from food sources and supplements. The highest concentrations are found in cold water fish (salmon, herring, mackerel and sardines), flax seed and flax oil (never heat or it becomes rancid and dangerous), walnuts, hemp milk and oils. Fish oil, my favorite choice, is the only Omega 3 that is also a very strong anti-inflammatory. Most heart disease stems from inflammation, including atherosclerosis, high cholesterol, plaques and blockages. For most patients I recommend 2,000-4,000 mg per day. An average serving of salmon contains 400 mg of Omega 3s, so it is very difficult to achieve the ideal amount without supplementation. Do not take Omega 3s without your physician’s authorization if you are on blood thinners. Fish oil is an anti-coagulant and if you are already on blood thinners, it can thin your blood to a dangerous level.
  • CoEnzyme Q 10, CoQ10, is considered necessary for anyone with heart disease or a strong family history of heart disease, especially if you are currently on a statin (cholesterol lowering medication). CoQ10 provides energy to the cells. It is the strongest anti-oxidant and helps to cleanse our cells of cellular debris from poor diets, toxins, medications and air pollution. All statin medications lower CoQ10 causing patients to feel weak muscles, fatigue, shortness of breath, etc. Sometimes simply supplementing with CoQ10 will reverse these unpleasant side effects. I recommend a minimum of 100 mg for prevention and 200-400 mg if on a statin, symptomatic or for anyone with heart disease.
  • Many people preach “low fat” for heart patients. I preach healthy, good, natural fats. Our bodies need fat to keep our blood vessels open and pliable. Choose butter or olive oil instead of margarine or imitation butter. Our bodies recognize real foods and know how to process them. Always use butter and olive oils in moderation.
  • The heart is a muscle and muscles need protein to stay strong and well fueled. High sources of protein are found in animal products, beans, whole grains and vegetables. Choose free range, hormone free meats, dairy and eggs whenever possible.
  • Stay away from processed, packaged, low fat foods. They are filled with sugar and sodium to make up for the terrible processed, chemical taste. You are better off choosing full fat foods in moderation, than choosing foods comprised mostly of chemicals.

A key aspect of heart disease that I believe is many times overlooked, or at least not discussed enough, is stress. Although I may be going out on a limb, I want you to know that I have learned a very important lesson in stress reduction…loving yourself is equally important as loving everyone around you. I know everyone has so many necessary obligations squeezed into a 24 hour day, however, if you don’t carve some “you time” into those 24 hours, I believe it will eventually back fire on you. There are simple things we can do throughout the day to lower our stress levels. Turn off your cell phone in the car and enjoy the peace, meditate or listen to music that brings you joy. Visualize your stress washing down the drain when you shower. Get to the gym for 30 minutes. Take 10 minutes at the end of the day to deep breathe and focus on what you did right that day. Don’t dwell on the things that didn’t go as planned. Make yourself a priority!



Food is Medicine

“A Delicious Prescription, in an article by Kathleen Squires for the Wall Street Journal, she writes ” chefs and doctors are teaming up to create health food you might actually crave.”