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Lectins: What Foods Contain them?

And What to Do About It

By Nancy Mehlert, MS

If you are reading this without first reading our main article, you may want to back up and read it to benefit from the more in depth introduction to lectins.

Now, for anyone struggling to lose weight, dealing with autoimmunity or digestive issues, or simply frustrated with a stubborn health problem, then it is worth considering that lectins may be holding back your journey to better health.

Lectins are found in a wide variety of foods making it impossible to eat a lectin free diet. Not all lectins are bad (see Tip #5 below), however there are many lectins that are quite harmful, and there are some foods that contain high levels. It is important to think about the cumulative impact since you may be eating a combination of high lectin foods that result in considerable toxicity.

Foods with the Highest Lectin Content – Best Avoided:

Corn – One of the very highest in lectin foods, corn lectins are also very resistant to heat and, therefore, are difficult to reduce through cooking. Pervasive in the American food supply, corn is also genetically modified (unless organic) and one of the highest allergenic foods.
Corn-fed Meats: This includes most meats sold in grocery stores and restaurants. We are what we eat, and this applies to animals, too. They are raised on corn and soy, two foods that are high in lectins. The purpose is to make them fat for market. Lectins make us humans fat, too. The best way to avoid them is to buy certified grassfed meat. The American Grassfed Association is a good place to learn more. Look for “100% Grass Fed and Finished” on the label.
Casein A1 Milk[1]: Because of a genetic mutation in cow populations, some cows produce milk containing casein A1 protein, which is a lectin-like protein called beta-casomorphin. It attaches to the pancreas’ insulin-producing cells, prompting an immune attack on the pancreas of those who consume milk and cheeses from these cows. Most cows today are casein A1 producers, and this is the milk and cheese found in store-bought dairy. Many who believe they are lactose intolerant are responding to the casein A1 in the milk. If you are going to consume dairy, opt for only casein A2 dairy products which come from goat, sheep, water buffaloes or specifically Belgian Blues, Guernsey, or Brown Swiss cow breeds. Holsteins are the most common breed and their milk is casein A1. Jersey cows may produce either, so checking the source and verifying is critical.
Peanuts and Cashews: Commonly called nuts, peanuts and cashews are legumes and both are very high in lectin content. The shell around the cashew is such an irritant that cashew workers must wear protective gloves to harvest them. Cashews are in the same botanical family as poison ivy and dramatically increase inflammation[2].
Unfermented Soybean Products: Examples include tofu and edamame, the green soybean where lectins are highest and best avoided. Traditionally fermented soy products such as miso or tempeh, if organic, have a much lower lectin content due to the fermentation.

High Lectin Foods to Eat Sparingly and Prepare Properly:

Legumes: This pulse family includes any plant seed that is found in pods, such as peas, green beans, lentils, split peas, and all other beans (e.g. red kidney, black, white, garbanzo). Proper soaking and cooking, as well as choosing some of the lower lectin options like Great Northern beans, green beans and lentils, can make these a reasonable option when used sparingly. Most canned beans have not been soaked or cooked properly to reduce lectins. White kidney beans and soybeans are highest in lectins.
Grains: Just when we thought whole grains were best for us, we are learning that the lectins are highest in the outer sheath. Most earlier cultures seemed to understand that removing it made digestion easier. Traditionally, the Chinese, Japanese, and other Asian people have not been plagued with obesity, heart disease, and diabetes, yet they have been eating rice for thousands of years, always stripping away the hull where the lectins exist[3]. WGA or gliadin attached to gluten in wheat, oats, rye and barley are two other damaging grain lectins. Is it any surprise that many traditional European breads are made using the process of fermentation to make sourdough bread? The process of fermentation deactivates lectins. This traditional process is not used in bread manufacturing by the food industry. There are many other health concerns when it comes to grains, such as pesticides and genetic modification. Careful selection, preparation, and minimal consumption, however, make some grains a viable choice from time to time.
Nightshade Fruits and Vegetables: Included are tomatoes, potatoes (excluding sweet potatoes), eggplants, bell peppers, and goji berries among others. The highest lectin content is found in the skins and seeds, so simply peeling and deseeding can significantly reduce the lectin content, as well as reducing frequency and portion. Potato lectins are quite resistant to cooking and will only reduce by 50-60%.
Gourd Family Fruits: Normally called vegetables, the gourd family are fruits and include all squash varieties, pumpkin and zucchini. As with nightshades, some of these can be peeled and deseeded well and cooking will also help reduce lectins.

Preparation and Cooking Tips to Reduce Lectin Content:

Research demonstrates that sprouting, fermenting, soaking overnight and cooking high lectin foods does dramatically reduce the lectin content, making them safe for most people. In addition to removing seeds and peel, here are some other tips to help reduce lectins.

Tip #1 – If you choose to eat beans, be sure to prepare and cook them properly, and NEVER eat raw or undercooked. They can have acute and toxic effects[4]. Be sure to soak beans in water for at least 12 hours before cooking, changing the water frequently. Rinse the beans well, discarding the water used for soaking. Cook for at least 15 minutes on HIGH heat, ideally using a pressure cooker like the InstaPot™.
Tip #2 – If consuming grains, keep in mind that the only way to make bread safe is to buy organic AND raise the bread using traditional methods of yeast or sourdough, which breaks down the gluten and other harmful lectins. You would be hard pressed to find this in our grocery stores. You will need to make it yourself or purchase it from a traditional artisan bakery.
Tip #3 – Many beans, seeds and grains can be sprouted to deactivate lectins. There are some exceptions, such as alfalfa, where sprouting increases lectins. We recommend the cookbook, Nourishing Traditions, by Sally Fallon for all forms of traditional food preparation including sprouting, fermentation, and cooking methods that reduce harmful lectins.
Tip #4 – Consider investing in a pressure cooker. Plant lectins are most effectively neutralized when cooked under pressure relatively quickly. This method is ideal for beans, legumes, quinoa and rice, for example. Avoid slow cookers for plant foods, as they will increase lectin content because of the low temperature used.
Tip #5 -There are some safe lectins in many foods. The lowest lectin content options are asparagus, garlic, celery, mushrooms and onions. Cooked root vegetables like sweet potatoes, yucca and taro, along with leafy greens, cruciferous vegetables, avocados, olives and olive oil are all examples of healthy foods that do contain some lectins. They can be eaten without restrictions.

Remember, while lectins can wreak havoc on health, it is not possible nor ideal to eliminate them from your diet. The key is to identify the worst culprits, cut those out, and make sure you are preparing food in ways that minimize or reduce lectin content. How strict you need to be will be determined by your health status, genetics and willingness to explore the possibility that lectins are standing in your way of better health.

ASK ABOUT OUR LECTIN SENSITIVITY TESTING. FIND OUT IF YOU REACT TO SOME SPECIFIC LECTINS!

[1] Gundry, Steven R., The Plant Paradox, (New York: HarperCollins, 2017), pg.32

[2] Gundry, Steven R., The Plant Paradox, (New York: HarperCollins, 2017), pg.209-210

[3] Gundry, Steven R., The Plant Paradox, (New York: HarperCollins, 2017), pg.45

[4] https://articles.mercola.com/sites/articles/archive/2017/08/14/reduce-lectins-in-your-diet.aspx

By Mila McManus MD|2022-10-10T21:30:52-06:00May 30th, 2018|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Product: Lectin Control Formula

Lectins are specialized proteins commonly found in fruits, vegetables, seafood, and especially in grains, beans and seeds. They are not degraded by stomach acid or proteolytic enzymes, making them resistant to digestion. Certain lectins consumed in everyday foods can bind to cells in the gut and to blood cells, initiating a cytokine response and contributing to less than optimal digestive health. Lectin Control Formula is a unique blend designed to support against problematic lectins[1].

Supplement Ingredients[2] and how they work: Lectins can bind to sugar residues of polysaccharides and amino sugars in the gut and on the intestinal cell surfaces. By consuming an array of these friendly sugar structures with the meal, they provide a decoy system in which “sacrificial” molecules are present to bind lectins and keep them from sticking to our cells and causing damage. These sugar decoys attract dietary lectins, bind to them and eliminate them through the gut. These sugars also encourage healthy bowel flora and enhance joint and synovial health. The decoy friendly sugar structures in Lectin Control Formula include:

Mucins, which have been called digestive gatekeepers. They protectively line the digestive tract and moisten and lubricate the food we eat. Mucins protect against yeast, bacteria and food sensitivities and have lectin binding capacity.
N-acetylglucosamine (NAG) is a specific form of glucosamine that most effectively binds the disruptive wheat lectin called wheat germ agglutinin (WGA). NAG also plays an important role in the human body with immune regulation, inflammation and cell signaling.
Bladderwrack (focus vesiculosus) is a nutritious seaweed component which contains sugars called “fucoidins”. These sugars are especially capable of binding to lectins and microorganisms such as viruses, bacteria and yeast. Fucose is a favorite sugar attachment site on the surface of cells for Helicobacter pylori (the bacteria responsible for ulcers and gastritis) and Candida albicans. Use of Bladderwrack acts as a decoy as the L-fucose pulls the lectins and opportunistic pathogens away from binding to the gut lining and locks them up for elimination from the body without disrupting other balances in the GI Tract.
Okra is a vegetable and rich source of lectin-binding protective mucilage. The Okra Extract, like the other ingredients discussed above, helps to remove existing lectins that are already attached to cells and helps to clean the intestines. It is also a rich source of bioavailable calcium.
D-mannose is also a common binding sugar for lectins and pathogenic microorganisms, much like Bladderwrack.
Sodium alginate is a soluble fiber derived from seaweed and is resistant to digestion. Colonic bacteria partially ferment sodium alginate to beneficial butyrate, which is food for the colonic epithelial cells. Sodium alginate is also used for detoxification.

Suggested use, 2 capsules at the beginning of each meal. Caution is given to not exceed the recommended daily servings. If you are pregnant, nursing, have a medical condition, take prescription drugs, have known hypersensitivity to iodine or hyperthyroidism, consult your healthcare professional before using[3].

[1] https://klaire.com/cp0201-lectin-control-formula

[2] Pierini, Carolyn, M. Lectin Lock™: Natural Defense Against a Hidden Cause of Digestive Concerns and Weight Gain. Vitamin Research News. 2007;21(2):6

[3] https://klaire.com/cp0201-lectin-control-formula

By Mila McManus MD|2018-06-28T22:16:39-06:00May 30th, 2018|Articles, General|

Recipe: Mint & Curry Lamb Burgers (A Low Lectin Delight)

Makes 6-8 patties

The aroma is amazing and the patties are bursting with flavor. The mint and curry are the secret, making these pleasing to the palate, without the spicy heat. They make a perfect lunchbox item.

Ingredients:

- 1 lb All-Natural Lamb
- 1 small sweet potato, washed, peeled and shredded
- ¼ cup pine nuts, chopped
- 2 teaspoons curry
- 1 teaspoon sea salt
- 2 tablespoons chopped fresh parsley
- 2-3 tablespoons chopped fresh mint
- 1 tablespoon butter, ghee or bacon drippings
Directions:
1. 1. 1. Combine all ingredients in a bowl and mix well.
  2. 2. Form patties.
  3. 3. In a medium skillet using medium heat, melt fat and cook the patties until brown on the outside and cooked through.

By Mila McManus MD|2018-06-28T22:18:07-06:00May 30th, 2018|General, Recipes|

What are Lectins? Should I care?

By Mila McManus MD

The study of lectins is an extensive and emerging area of science with far-reaching implications to both health and healing. Learning about them may be a significant game changer for your health. The findings may even surprise you. It is quite possible that lectins are the hidden cause behind many symptoms and diseases. If you struggle to lose weight, have autoimmune disease, digestive issues, or have stubborn health problems that just don’t seem to improve or resolve, learning more about lectins may be time well spent.

Lectins are a large class of proteins that can be found in all forms of life. In plants, lectins are the natural defense system that protect the plant from destruction by microorganisms, pests, and insects[1]. Lectins make the plant leaves unappetizing, poisonous to invaders, or signal by color to the animal when a fruit is ready to eat. For example, during the growing process, a fruit will be green and high in lectins, therefore harmful and toxic to an invader. Later, the fruit will reach ripeness, turning a bright color, signaling to animals that the fruit is ready to be eaten. At ripeness, the lectin content has dropped and is no longer toxic to the predator. When the animal eats the fruit, it carries the seeds in the digestive tract to another area, and then defecates the seeds into a new place to grow, thus perpetuating the plant species. Lectins are in the seed’s outer coating as well as inside the seed on what will become the leaves once the seed sprouts.

Lectins are often referred to as “sticky proteins” because they are attracted to cell surfaces, causing cells to clump together (called agglutination). One extreme example is ricin, a lectin found in castor beans. It is such a potent lectin that just a minuscule amount ingested can cause death due to massive clotting of red blood cells from agglutination[2]. Another more familiar lectin is gliadin (a.k.a. wheat germ agglutinin or WGA). WGA is a component of gluten, the most well-known lectin of our time. Again, think of the “sticky” nature of lectins. Lectins bind to cells in the gut, blood, nerves, muscles, and joints, just to name a few. There, they act as chemical messengers, but their message is harmful, not helpful. It is a message to inflame and a message to wreak havoc. WGA is involved in almost every acute and chronic inflammatory disorder including neurodegenerative disease, inflammatory bowel disease, infections and autoimmune diseases².

Not all lectins are harmful, and some are even beneficial. Our focus today is on the lectins which inflict damage to the human body in the following ways:

Lectins from the diet damage the delicate intestinal lining, increasing gut permeability and compromising protein digestion[3].
Lectins can be transported across the intestinal membrane into general circulation where they may attach to other tissues (connective, nervous, bladder) causing immune dysfunction and systemic inflammation³.
Lectins are chemical messengers potent enough to initiate and aggravate existing inflammatory conditions including autoimmune diseases (e.g. thyroiditis, lupus, rheumatoid arthritis, fibromyalgia) ³.
Lectins have a significant impact on metabolism and weight gain. Normally, insulin acts like a delivery truck for excess carbohydrates (glucose) by attaching itself to the insulin receptor site (think loading dock) found on fat cells. Here, insulin tells the fat cell to open the storage room door, so that glucose can be moved into the fat cell for storage. Once the glucose has been stored as fat, the insulin backs away from the loading dock receptor site, and the fat cell locks up the door to the storage room. In many people, lectins disrupt this process in a significant way. Remember, the lectins are sticky. Lectins stick to the insulin receptor site (the loading dock) on the fat cell, mimics insulin by instructing the fat cell to open the storage room door and move glucose into storage as fat. However, lectins do not back away but instead stay indefinitely attached (stuck) to the receptor site giving a constant message to store fat².

Lectins do present a paradox. On one hand, plants are essential for good health and small amounts of lectins can be handled and managed by a healthy body. On the other hand, the wrong plants, eaten routinely and abundantly, can result in a cumulative toxic impact to the body over time. The same plant toxins that can kill or immobilize an insect can also silently destroy your health and insidiously impact your weight. Your current health status, family history, and genetic individuality will determine your body’s ability to recognize lectins as friends or foe.

We now have access to a lab test for lectin sensitivity for those who want to see results in writing before launching into a lectin reduction diet. Our supplement of the month is another helpful resource, as it works to block lectins from the gut surface and passage through it.

To find out more, read today’s Nutrition Nugget . There, we will address which high lectin foods are most damaging and best avoided, and which lectin foods can be prepared in ways that reduce the lectin content. For a more in-depth study of lectins, you may want to read The Plant Paradox, by Dr. Steven R. Gundry, MD., where you will also be introduced to his Plant Paradox Program diet.

[1] Peumans WJ, Van Damme EJ. Lectins as plant defense proteins. Plant Physiology. 1995;109(2):347-352

[2] Pierini, Carolyn M. Lectins: Their Damaging Role in Intestinal Health, Rheumatoid Arthritis and Weight Loss. Vitamin Research News. 2007;21(1):1-4

[3] Pierini, Carolyn M. Lectin Lock™:Natural Defense Against a Hidden Cause of Digestive Concerns and Weight Gain. Vitamin Research News.2007;21(2):6

By Mila McManus MD|2018-09-25T10:12:51-06:00May 25th, 2018|Articles, General|

“I finally feel like I have a Doctor that is my partner in wellness.”

I finally feel like I have a Doctor that is my partner in wellness.

I was in bad shape when I made my initial visit to Dr McManus. I had been able to manage my Hashimotos previously so I knew my then-current physicians were not getting at the root of the problem. Dr. McManus has turned me around in a few short months. It’s happening faster than I even thought possible. She has an amazing staff and she is a powerhouse of information and ideas. I finally feel like I have a Doctor that is my partner in wellness. I only wish I had found her earlier in my Thyroid journey, but I am so happy to be here now.

-Kathy S.

By Mila McManus MD|2018-08-21T14:31:09-06:00May 11th, 2018|General, Testimonials|

Protein Powder Alert

By Nancy Mehlert, MS

The Clean Label Project is a non-profit, consumer product labeling organization working to ensure accurate labeling of food and products for people and animals. Recently, they completed their 2018 Protein Powder Study where 134 protein powder products from 52 brands were screened for over 130 toxins including heavy metals, BPA, pesticides, and other contaminants with links to cancer and other health conditions. Please check out the study here and see if any protein powders you or your family are using was tested. The results were horrifying!

https://www.cleanlabelproject.org/protein-powder/

Because of their work, we will be revising our recommendations to our patients and want to retract our recommendations for Vega Protein Smoothie protein powder, whose company’s products did not fare well at all. It is frustrating that it takes a non-profit organization to test these products for the public to become aware of toxicities and it points to the fact that food producers do not check or ensure for purity nor do they seem concerned for the health of their consumers.

Dr. McManus and I both believe that few of us need a protein powder supplement anyway because we can get plenty of protein from eating vegetables, meats, nuts and seeds. However, there are, from time to time, reasons why a protein powder could be a helpful nutritional tool, so we will continue to offer recommendations for specific products.

This study is further evidence regarding our warnings about why it is important to choose your supplements carefully and why we carry supplements, including protein powders, in our office so that we can we closely examine products to ensure you the best possible, cleanest, most effective formulations.

Also, check out Pure Paleo Meal by Designs for Health, which is a trusted and certified protein powder available in our office. From the results of this study, we would also be comfortable with Ancient Nutrition Cinnamon Apple Bone Broth Protein and the Wilderness Poets Hemp Protein Powder, both of which were rated 5 stars. These are flavor specific, as not all flavors were rated the same.

By Mila McManus MD|2018-06-11T08:37:08-06:00May 5th, 2018|Articles, General|

Could this help you?

by Mila McManus MD

If you are familiar with my practice and know that we work hard to heal and restore health in everyway possible without using prescription drugs, you may be wondering why I am excited to tell you about Low Dose Naltrexone (aka LDN). For three reasons, I believe this is a great example of a very useful drug. LDN does not mask symptoms. It addresses the issues of dysregulation of the immune system (and regulates it) and issues of inflammation (by reducing it). And finally, LDN has no known side effects other than transient effect on sleep and vivid dreams.

Since inflammation and immune dysregulation are at the root of many diseases, especially autoimmunity, clinicians are using it for a whole range of conditions involving inflammation and immune dysregulation including Hashimoto’s, Grave’s, rheumatoid arthritis, lupus, psoriasis, MS, ALS, alopecia, chronic fatigue syndrome, and neurogenerative disorders such as Parkinson’s and Alzheimer’s. LDN is also used as a complementary medicine by functional specialists for cancers, HIV/AIDS, as well as for post radiation salivary gland destruction, chronic allergic rhinitis, nerve damage, autism, shingles, weight management, infertility and migraines.

The original commercial prescription use of Naltrexone was approved by the FDA in 1984 in a 50mg dose and used for helping opiate addicts get off illegal and prescription drugs by blocking opiate receptors. It’s also used to reverse opiate overdose (e.g., heroin, morphine).

Since that time, many doctors have pioneered the use of Naltrexone at very low doses, thus the name, Low Dose Naltrexone, or LDN. One of the first was Bernard Bihari, MD, a physician in New York City who was interested in treating cancer and AIDS patients. He discovered that low doses between 3 and 4.5 mg had very beneficial effects on the immune system.

Over the last 25 years or so, there have been increasingly more clinical trials with very favorable results. Additionally, clinical and anecdotal experience is showing improvements for a wide variety of conditions. So far, two main mechanisms of LDN have been identified.

First, LDN modulates the immune system by helping the T regulatory cells balance immune function without suppressing the body’s ability to regenerate and repair. T regulatory cells are responsible for turning inflammation on and off in the body. Patients with overactive immune systems (such as asthma, allergies, and autoimmune conditions) have immune systems that get “stuck in overdrive”. LDN helps to get the system balanced again.

Second, LDN reduces inflammation in the Central Nervous System which is thought to play a significant role in fibromyalgia, other forms of chronic pain, and depression. In the Central Nervous System there are receptors found on certain brain cells called microglia. These cells can become chronically activated, resulting in neurotoxicity, which causes a cascade of symptoms that are associated with chronic pain, fatigue, mood disorders, and cognitive problems. LDN reduces inflammation and quiets the microglia, which slows or stops the cascade of symptoms.

Another important advantage is that LDN is safe for almost everyone. People who regularly use opioid drugs or medication should not take LDN (however, there is a new FDA approved morphine that has a VERY low dose of LDN combined with it). LDN is not addictive and can be stopped abruptly without harm or withdrawal.

While most conventional healthcare practitioners are not familiar with LDN, it’s gaining popularity in the functional medicine realm. At TWIHW, we’ve been prescribing LDN for several years for all sorts of health issues. Because it’s specially compounded, it’s not covered by insurance. Dosing is very personalized for each patient. In our practice, dose varies from 0.5mg per day, up to 4.5mg twice daily. It can be formulated into capsules, sublingual drops, topical cream, nasal spray, and eye drops, depending on the purpose or need.

Studies with LDN have been especially encouraging for treating Crohn’s with over a 70% remission rate, and even complete mucosal healing as evidenced by colonoscopy in some cases.

Because naltrexone has been without patent protection for many years, no pharmaceutical company will bear the expense of the large clinical trials necessary for FDA approval of LDN’s new special uses. There are at least 2 new FDA-approved and patented combination drugs (one mentioned above, and a new weight management drug called CONTRAVE®) which include LDN. They always find a way!!

Resources:

https://www.ldnscience.org/patients/qa/how-does-low-dose-naltrexone-work

http://www.lowdosenaltrexone.org/

https://chriskresser.com/low-dose-naltrexone-ldn-as-a-treatment-for-autoimmune-disease/

https://www.ldnresearchtrust.org/what-is-ldn

By Mila McManus MD|2018-06-11T08:37:08-06:00May 5th, 2018|Articles, General|

“I am so glad I found Dr. McManus.”

I am so glad I found Dr. McManus.

After going to 5 doctors in conventional medicine I finally decided to branch out to functional medicine. I am so glad I found Dr. McManus. She treated each one of my many symptoms which ranged from anxiety, awful reflux, sleep issues, moodiness, but most of all a nerve issue. She set out a detailed plan with diet, supplements and testing. I felt so much better after the diet reset and taking the proper nutrients my body so desperately needed. Dr. McManus’ whole staff is extremely well trained to help you with anything that comes up. I loved the weekly email check-ins while on the diet cleanse. They give you the resources to help you and they really want you to feel your very best.

From Lana P.

Thanks

By Mila McManus MD|2018-06-20T20:22:52-06:00April 16th, 2018|General, Testimonials|

Recipe of the Month: Chicken Fried Meatballs

Chicken Fried Meatballs

From Well Fed Weeknights

Ingredients:

Meatballs:

- 1 1/2 pounds ground chicken
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 2 tablespoons extra-virgin olive oil

Coating:

3 tablespoons tapioca starch
1/2 teaspoon salt
1/2 teaspoon smoked paprika
1/4 teaspoon ground black pepper
1/4 teaspoon rubbed sage
1/4 teaspoon coarse (granulated) garlic powder
1/4 teaspoon coarse (granulated) onion powder
pinch dried marjoram
pinch ground cayenne pepper
pinch ground cloves

Directions:

1. 1. 1. Preheat the oven to 425F. Line a rimmed baking sheet with parchment paper.

1. 1. 2. Season the chicken. Place the ground chicken, salt, and pepper in a large mixing bowl; mix well.

1. 1. 3. Make the coating. In a shallow bowl, use a fork to combine the tapioca starch, salt, smoked paprika, black pepper, sage, garlic powder, onion powder, marjoram, cayenne pepper, and cloves.

1. 1. 4. Make the balls. Moisten your hands with cold water, then measure rounded tablespoons of ground chicken and roll the chicken into balls. Roll each ball in the seasoned tapioca starch. Set the chicken balls aside on the baking sheet until you’re ready to fry them.
  2. 5. Fry the balls. Place 1 tablespoon oil in a large, nonstick skillet over high heat, 2–3 minutes. Place half of the meatballs in a single layer in the pan, leaving some wiggle room around them. Cook until they’re browned on all sides, 4–5 minutes total. Transfer the balls to the baking sheet. Add 1–2 teaspoons oil to the pan and brown the remaining meatballs and transfer them to the baking sheet. Place the baking sheet in the oven and set a timer for 10 minutes.

By Mila McManus MD|2018-05-23T12:23:36-06:00April 16th, 2018|Articles, General, Recipes|

Supplement of the Month: Pure Paleo Protein Powder

Supplement of the Month

Pure Paleo Protein Powder

By Designs for Health

Considering recent testing, rendering so many protein powder options in the marketplace very toxic (see related article in this issue), we are pleased to carry a protein meal replacement powder in which we can have confidence in quality and purity.

According to our representative at Designs for Health, “All our raw materials and finished products are either tested by an accredited 3rd party lab or in-house to confirm specification (we don’t rely on supplier’s Certificates of Analysis). We use USP/AOAC or other approved published methods from scientific journals. We test for identity, potency, heavy metals (lead, mercury, cadmium and arsenic), micros (plate count, total yeast/mold, e.coli, salmonella and s.aureus), rancidity/oxidative markers, pesticides and perform other applicable testing depending on the ingredient/formulation.”

Pure Paleo Protein is ideal for alkalizing the body, healing and supporting bone health, and getting back on track with diet when we have slipped away into acidic foods, too much caffeine and processed foods. Non-GMO and Gluten free, this protein is sourced from beef and is very hypoallergenic. HydroBEEF™, a proprietary highly concentrated, pure bone broth protein, has both complete and collagen proteins that are naturally found in beef and allows for better absorption to support gut, joint, bone and overall health. Some of the key nutrients included and needed for bone support as well as overall health include boron, manganese, magnesium, calcium, zinc, and selenium. It is also a good source of most of the B vitamins. This product does NOT have a beef flavor and comes in vanilla or chocolate. Our team and patients have found this product to be smooth, very enjoyable on the palate and satisfying as a meal replacement (or supplement) shake.

By Mila McManus MD|2018-05-23T11:55:17-06:00April 16th, 2018|Articles, General|

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About Mila McManus MD

1 lb All-Natural Lamb

1 small sweet potato, washed, peeled and shredded

¼ cup pine nuts, chopped

2 teaspoons curry

1 teaspoon sea salt

2 tablespoons chopped fresh parsley

2-3 tablespoons chopped fresh mint

1 tablespoon butter, ghee or bacon drippings

1. Combine all ingredients in a bowl and mix well.

2. Form patties.

3. In a medium skillet using medium heat, melt fat and cook the patties until brown on the outside and cooked through.

1 1/2 pounds ground chicken

1 teaspoon salt

1/2 teaspoon ground black pepper

2 tablespoons extra-virgin olive oil

1. Preheat the oven to 425F. Line a rimmed baking sheet with parchment paper.

2. Season the chicken. Place the ground chicken, salt, and pepper in a large mixing bowl; mix well.

3. Make the coating. In a shallow bowl, use a fork to combine the tapioca starch, salt, smoked paprika, black pepper, sage, garlic powder, onion powder, marjoram, cayenne pepper, and cloves.

4. Make the balls. Moisten your hands with cold water, then measure rounded tablespoons of ground chicken and roll the chicken into balls. Roll each ball in the seasoned tapioca starch. Set the chicken balls aside on the baking sheet until you’re ready to fry them.

About Mila McManus MD

Foods with the Highest Lectin Content – Best Avoided:

High Lectin Foods to Eat Sparingly and Prepare Properly:

Preparation and Cooking Tips to Reduce Lectin Content:

Ingredients:

1 lb All-Natural Lamb

1 small sweet potato, washed, peeled and shredded

¼ cup pine nuts, chopped

2 teaspoons curry

1 teaspoon sea salt

2 tablespoons chopped fresh parsley

2-3 tablespoons chopped fresh mint

1 tablespoon butter, ghee or bacon drippings

Directions:

1. Combine all ingredients in a bowl and mix well.

2. Form patties.

3. In a medium skillet using medium heat, melt fat and cook the patties until brown on the outside and cooked through.

Ingredients:

1 1/2 pounds ground chicken

1 teaspoon salt

1/2 teaspoon ground black pepper

2 tablespoons extra-virgin olive oil

3 tablespoons tapioca starch

1/2 teaspoon salt

1/2 teaspoon smoked paprika

1/4 teaspoon ground black pepper

1/4 teaspoon rubbed sage

1/4 teaspoon coarse (granulated) garlic powder

1/4 teaspoon coarse (granulated) onion powder

pinch dried marjoram

pinch ground cayenne pepper

pinch ground cloves

Directions:

1. Preheat the oven to 425F. Line a rimmed baking sheet with parchment paper.

2. Season the chicken. Place the ground chicken, salt, and pepper in a large mixing bowl; mix well.

3. Make the coating. In a shallow bowl, use a fork to combine the tapioca starch, salt, smoked paprika, black pepper, sage, garlic powder, onion powder, marjoram, cayenne pepper, and cloves.

4. Make the balls. Moisten your hands with cold water, then measure rounded tablespoons of ground chicken and roll the chicken into balls. Roll each ball in the seasoned tapioca starch. Set the chicken balls aside on the baking sheet until you’re ready to fry them.