3 Quick Kitchen Tips

1. If you run a stainless steel skewer through the middle of a sweet potato before putting it in the oven, it will cook faster. The metal absorbs the heat and helps to cook the potato from the inside out. Doing this reduces baking time by up to 50%!

2. One way to make cabbage and kale more palatable, raw or cooked, is to break it down by massaging it with your hands. After you wash it, put shredded cabbage or torn pieces of kale in a bowl. Lightly salt and add a little lemon or lime juice and then, after washing your hands well, knead and massage the vegetables for 2 minutes to soften them. This will take away the leathery texture of kale and the severity of the coarseness of cabbage. Then make your salad or cook the veggies.

3. Never put away left overs without portioning them into single servings. You will always have food for the road, ready to pack and go.

By Mila McManus MD|2017-10-03T20:47:55-06:00October 3rd, 2017|General, NANCY’S NUTRITIONAL NUGGET|

Great snack on the go!

Ingredients:

2 cups of organic raw riced cauliflower
4 organic free range eggs
1 cup of almond meal
3 teaspoons of turmeric powder
½ teaspoon of Himalayan sea salt

Directions:

1. Preheat the oven to 350 degrees Fahrenheit, then line a baking tray with parchment paper.

2. Place all the ingredients in a medium bowl and mix them well with a spoon.

3. Transfer the mixture to the lined baking tray and evenly press it into a rectangle. Make sure the layer is about 0.5 centimeters or ¼ of an inch thick, it is thin. The picture above is helpful.

4. Bake for 30 minutes, or until golden.

5. Once baked, cool the flatbread completely, then turn over on a rack and gently peel the parchment paper from it.

6. Store the bread in a container in the refrigerator for up to one week.

www.mercola.com

By Mila McManus MD|2017-10-31T15:19:57-06:00October 3rd, 2017|General, Recipes|

Skinflammation

By Mila McManus MD and Nancy Mehlert, MS

skinflammation

The skin is the body’s largest organ. It helps to regulate temperature and serves as the first line of defense against infection. It is an organ with the capacity to both absorb and eliminate substances.

The skin is also an outward manifestation and communication of what is going on inside the body. Healthy skin is reflective of a healthy internal body and ideally it should be clear and glowing. Any skin condition, such as oily or dry skin, blemishes, discoloration, eczema, psoriasis, acne, hives, rashes, itchiness, and premature aging are all signs that there’s something internally in the body that’s out of balance. These are not normal and should not be written off as “aging” or “normal for me”. Suppressing your skin problem with topical antibiotics and steroids, for example, is a disservice to your body because the underlying causes have not been addressed. Also, remember that the skin is a detoxification pathway and the body is, in many cases, trying to eliminate something through the skin. Stopping that process topically may prevent the body from detoxifying successfully.

When skin issues lead us to searching for the internal issues, in almost every case, it leads us to internal inflammation. This can come from many sources and, for some individuals, it may be the result of several factors. The most common are:

• Nutrient deficiencies
• Diet high in processed foods
• Hormone Imbalances
• Poor gut health with pathogenic microbial overgrowth
• Toxicity from heavy metals and chemicals
• Food sensitivities and allergies
• Compromised immune function such as autoimmune disease
• Viral, bacterial or parasitic infestation

Addressing these internal issues, along with improving liver detoxification pathways and doing so every day, in the lifestyle choices that you make, can result in healing that becomes evident in the skin too. An integrated, holistic approach addressing each of these areas is the optimal way to achieve healing of “skinflammation”.
Important nutrients for healthy skin include Vitamin A, Zinc, Vitamin C, Omega-3 Fatty Acids, Biotin, Selenium, Silica, Niacin, Vitamin K2, Sulfur, Vitamin E and Pantothenic Acid. Each of these are essential for radiant skin health.

Because nutrition plays such a significant part of achieving and maintaining healthy skin, diet is one of the first items to address when healing skin problems. From this perspective, the most likely culprits that contribute to skin issues are sugar, dairy, gluten, corn and eggs. Anyone trying to identify sources of inflammation both inside and out would do well to abstain from these foods to see if improvement or healing is achieved. It is equally important to consider other possible food sensitivities through elimination or testing (e.g., IgE via skin and/or blood tests, IgG via bloodspot, ALCAT). Foods that support healthy skin and are anti-inflammatory in nature include avocados, wild salmon, bone broth and antioxidant-rich greens and other colorful vegetables and fruits. Click here for a real bone broth recipe or contact us for resources for buying quality, properly prepared bone broth.

It is a common misconception that skin care products are harmless and don’t penetrate the skin. In America, the FDA has only banned 11 ingredients in skin care products while Europe has banned over 1000 ingredients. The FDA leaves it up to skin care manufacturers to disclose and consider whether an ingredient is safe. What research clearly shows is that many of these ingredients are toxic, hormone-disrupting and/or are carcinogens. It is not safe to assume that a product is safe simply because it’s on the store shelf. You may find it helpful to use the Environmental Working Group’s “Skin Deep” guide for cosmetics (www.ewg.org) We carry one of the cleanest skin care lines (AnnMarie) available today in our office so be sure to come by and check it out.

Finally, supporting the liver and detoxification pathways is also critical for supporting an anti-inflammatory environment in the body and on our skin. There are many such protocols including supplemental and dietary detoxification as well as infrared sauna, salt therapy, and ONDAMED. Often the body is not effective at eliminating toxins and the body needs support to promote drainage so that detoxification can occur. Simple strategies such as lemon water, green juicing, proteolytic enzymes, deep breathing, and dry brushing can help to stimulate improved drainage and detoxification.

By Mila McManus MD|2017-09-09T08:34:40-06:00September 9th, 2017|Articles, General|

The “Need to Know” about Coffee and Tea

By Nancy Mehlert, MS

Edited by Mila McManus MD

Over the last decade, there have been many meta-analyses and other studies supporting the benefits of, and possible links between, coffee and tea reducing risk for chronic diseases. As recent as 2015, even the Dietary Guidelines for Americans added coffee and tea as a recommended beverage that could be safely consumed daily without detrimental effects. That came from research pointing to both coffee and tea as demonstrating anti-cancer effects, as well as protective qualities for the heart, brain, and liver. Research also has shown an association with lower risk for many other diseases such as Type 2 Diabetes, Parkinson’s, Alzheimer’s and overall mortality.

At the 230^th national meeting of the American Chemical Society, researchers stated findings that suggest Americans get more antioxidants from drinking coffee than from any other dietary source and emphasized that “nothing else even comes close”. ¹ Well I guess that just proves two things – lots of us enjoy our coffee and tea, and perhaps many of us are not eating enough fruits and vegetables. That said, if you truly want the health benefits associated with drinking coffee and tea, and it is a daily practice for you, then here are some things you need to know to reap the benefits:

Quality is essential! Both should be organic. Coffee is one of the most heavily pesticided crops in the world. It would also help if you seek sustainably shade-grown coffee to protect tropical rain forests and bird habitats. The green tea plant roots are especially receptive to absorbing lead, fluoride, and other toxins in the soil, so it’s important that tea be grown away from excessive industrial pollution (like China where 90% of the world’s green tea is produced!). Instead, it should be grown in a pristine environment, preferably using an organic, sustainable method. Whole leaf Matcha green tea is recommended to be obtained from Japan rather than China.
Buy whole bean coffee. Coffee, once ground, becomes rancid very, very rapidly. Thus, the vast majority of the coffee for sale in the marketplace that is already ground is rancid. You will get the caffeine, but none of the other health benefits of the coffee. Coffee should have a pleasant aroma. If not, it is likely rancid. Buy whole bean and grind it as you use it.
Look for dark roast to get the health benefits. The darker the pigment the greater the health benefits. Look for French Roast, espresso or Turkish coffee for maximum benefit.
Check out your filters. If you use paper filters, be sure they are non-bleached papers. Pure white filters have been chlorine bleached and usually also contain disinfection by-products such as dioxin. This makes your daily cup of joe a very counterproductive toxic drink!
Skip the milk and sugar! One of the benefits of coffee and tea come from a group of compounds called There is good evidence that dairy creamers interfere with the absorption of these compounds in the body. Also, sugar will contribute to insulin resistance which is at the heart of most chronic disease. Check out www.coconutoilcreations.com . Our office tried the Mocha and the Pumpkin Spice and all agreed it was latte style as good as your favorite coffee shop. If a sweetener is needed then stick with a natural option such as stevia, erythritol, xylitol or lo han/monkfruit.
One caution: While it does appear that coffee and tea in moderation can be beneficial, there can be adverse effects, especially if you are consuming excessive quantities. If you are already generally healthy, consuming moderate amounts are fine and even good for your health. If you are chronically fatigued, have anxiety or high blood pressure, caffeine can negatively impact hormone balance, neurotransmitter function and nerve signaling, and, therefore, it would be best to limit or avoid the caffeine associated with coffee and tea.

¹Eurek Alert August 28, 2014

By Mila McManus MD|2017-08-26T09:31:50-06:00August 26th, 2017|Articles, General, NANCY’S NUTRITIONAL NUGGET|

“Within the ﬁrst week my daughters debilitating GI issues were GONE!!!”

Within the ﬁrst week my daughters debilitating GI issues were GONE!!!

from Lynn W.

After 9 months of doctors appointments, multiple tests, co-pays, deductibles, time list from work and school…all with no answers, I took my teenage daughter to Dr. McManus at the suggestion of a friend. My daughter suffered from chronic diarrhea, abdominal pain and fatigue. I felt completely frustrated that none of the specialists (including the head of TX Children’s GI dept) were able to ﬁgure out what was going on. At the ﬁrst appointment with Dr McManus she suggested a gluten free diet with a yeast cleanse based on my daughters symptoms. I knew it would be a challenge based on the typical teenager diet my daughter had been following but out of desperation, we jumped – but not without a parachute. We had a whole team of support people to help. Nancy, an amazing nutritionist and Maddie our MA were there to help every step of the way. Within the ﬁrst week my daughters debilitating GI issues were GONE!!! I can’t say enough about Dr McManus and her wonderful team…my daughter got an education about nutrition and health that will beneﬁt her for the rest of her life. I feel blessed to have found this amazing practice! Absolutely blessed!

By Mila McManus MD|2018-06-21T15:10:43-06:00August 26th, 2017|General, Testimonials|

Vitamin A

Vitamin A, also known as retinol, is a powerful antioxidant the body uses to help form and maintain good vision and eye health, a strong immune system as well as soft tissues, mucus membranes, and skin. It is not found in plant food; however, the body can use beta-carotene found in many fruits, vegetables and some fish sources to convert to retinol. Vitamin A is a fat-soluble vitamin. It is important to avoid taking Vitamin A without the guidance of a medical provider since excess can result in toxicity. Issues with skin, mucous membranes, and immune function can be an indicator that Vitamin A is deficient. it promotes epidermal differentiation, modulates dermal growth factors, inhibits sebaceous gland activity, suppresses androgen formation, and promotes cell turnover in the skin. Our medical providers can provide special tapering dosing protocols to meet your specific needs as well as monitor to avoid toxicity. Vitamin A can be a very helpful supplement for addressing skin issues. Our office carries two forms manufactured by the ProThera Inc. supplement line.

References:

Nutrition for Skin, by Chris Kresser

By Mila McManus MD|2024-04-09T14:12:31-06:00August 26th, 2017|General|

Carrot and Nut Pate

Makes 2 Cups

If you like hummus, this is a delightfully delicious swap!

Ingredients:

2 cups carrots, roughly chopped or cut

¼ cup cilantro, minced

1 cup raw walnuts or pecans

3-4 cloves garlic, peeled

2 tablespoons raw apple cider vinegar

1 teaspoon sea salt

1 cup cooking water from the carrots

Bring a pot of water to boil and cook the carrots until they are just easily pierced with a fork (about 10-15 minutes depending on size). As soon as the carrots are tender, add the cloves of garlic and turn off the heat. Allow this to sit. Do NOT discard the water or drain the water off the carrots.
Mince the cilantro and set aside.
Toast the walnuts or pecans in a skillet over low to medium heat, stirring constantly to avoid burning. Toast until they release their fragrance.
Use a slotted spoon to put the carrots and garlic cloves into a food processor. Reserve the cooking water. Add the nuts, raw apple cider vinegar and sea salt. Process until smooth and blended, thinning with the carrot water left from cooking them until a desired consistency is reached.
Put the puree into a bowl and mix in the minced cilantro.
Serve with crackers, celery, jicama, cucumbers, endive leaves and/or bell pepper strips.

By Mila McManus MD|2017-08-26T08:24:15-06:00August 26th, 2017|General, Recipes|

Dietary Adjustments for Pain Relief

By Nancy Mehlert MS

Edited by Mila McManus MD

It’s very common that headaches, joint and muscle pain can be caused from the foods we are eating. Therefore, it is well worth the effort to practice some food elimination tests to find out if you are reacting to foods. Usually the pain response is reflective of inflammation and/or a food allergy. When we trigger elevated insulin levels from the foods we eat, we are also stimulating inflammatory prostaglandin production, leading to inflammation and pain.

Here are the key adjustments to make in your diet if you want to relieve chronic pain as well as provide the healthiest environment for wellness:

What to eliminate or dramatically reduce:

Sugar, in all forms. Sources include fructose from fruit, honey, maple syrup, agave nectar, coconut sugar, corn syrup, dextrose and maltodextrin. Check out any ingredient list such as food bars, protein powders, every bottled or canned beverage, portions of fruit, condiments such as BBQ sauces, salad dressings and ketchup, wine, alcoholic beverages and even uncured meats. Look closely, as you may be surprised at what you find. And think in terms of cumulative amount and effect. Sugar is sneaky.
Grains, and most commonly wheat and other gluten/gliadin containing grain,s as well rice and corn are fast digesting carbohydrates which convert mostly to glucose, thus elevating blood sugar and insulin levels which stimulate inflammatory pathways. Hence, pain.
Processed foods – sugar, grains, chemicals, damaged fats are all inflammatory contributors to pain and bad for us in a myriad of ways. Migrate to, and stick with, a whole food diet.

What to Eat

Be sure to eat plenty of Omega 3 fatty acids including Pacific wild salmon, anchovies, and sardines as well as fresh ground flax, hemp seed, chia seed, and grass fed butter or ghee. There is also an oil found in fish and dairy butter (grass fed butter or ghee is optimal) called CMO, which stands for Cetyl Myristoleate. It acts as a “joint lubricant” and has anti-inflammatory effects as well.
Include fresh herbs and spices. Curcumin/turmeric, ginger and many peppers have anti-inflammatory effects.
Include plenty of fresh vegetables
Consider collagen sources in bone broth, protein powders and as supplements which can support joint and gut health to reduce inflammation and pain. We carry protein powders in vanilla and chocolate flavors with beef collagen in them and can also recommend how to make or buy high quality bone broth.

References:

http://articles.mercola.com/sites/articles/archive/2014/12/13/6-chronic-pain-triggers.aspx

By Mila McManus MD|2017-08-05T13:24:13-06:00August 5th, 2017|Articles, General, NANCY’S NUTRITIONAL NUGGET|

“I made a stunning recovery!”

I made a stunning recovery!

from Donna S.

I began treatment with you in June 2008. I was obese, full of candida, thyroid and hormonal imbalance, adrenal fatigue and

was feeling sick and hopeless. Within a few short weeks of following the yeast free protocol and getting the right medication and

supplements, I felt better than I had in decades. My energy returned, my palate changed and I lost 50 pounds. I was actually

eating more food, than when I was shut down and ill. My food was fuel, and my body processed it! I made a stunning recovery, and

had the energy and stamina to lead a busy fulfilling life. I was working in a career that I love, singing and vocal coaching.

In 2010 I was diagnosed and treated for tonsil cancer. Because of your work in building my health and wellness, I was going into treatment

in the best physical condition possible to face the rigorous cancer treatment ahead of me. I was strong, well nourished, and optimistic.

I walked through radiation on two feet, and came out on the other side with a complete cancer free result. I was one of very few

patients with my type of cancer who got through treatment without a feeding tube. I am still singing and training musical theatre artists,

Praise God! The work you do is truly life changing. I am so grateful for your wisdom and insight into diagnosing and treating each individual case.

Thank you!

By Mila McManus MD|2017-08-26T08:49:47-06:00July 19th, 2017|General, Testimonials|

Garlic Rosemary Paleo Bread

6-8 servings

From The Candida Cure Cookbook, by Ann Boroch, CNC, 2016, pg.183

1 cup almond, pecan or hazelnut meal

½ cup coconut flour

½ cup ground flaxseeds

1 teaspoon sea salt

½ teaspoon baking soda

1 tablespoon fresh rosemary, minced

6-8 cloves garlic, minced

5 eggs

½ cup olive oil

1 tablespoon organic raw apple cider vinegar

Ghee, Duck fat, or additional olive oil to coat the pan

Preheat oven to 350◦. Generously coat a loaf pan with ghee, duck fat or olive oil.
Remove needles from the stems of the fresh rosemary and mince with scissors or herb mill to get 1 tablespoon.
Peel garlic and mince cloves by hand or in a mini-prep food processor.
In a large bowl, blend together the nut meal, coconut flour, ground flaxseeds, sea salt, baking soda, rosemary and garlic.
In a separate small bowl, whisk together the eggs, ½ cup olive oil and organic raw apple cider vinegar. Pour the wet ingredients into the dry ingredients and stir until well combined.
Pour the batter into the loaf pan and bake on the middle rack of the oven for about 40-50 minutes, until bread is firm to the touch and golden brown on top.
Let cool for about 10 minutes before removing from the loaf pan.
Enjoy with organic ghee or dipped in fresh olive oil.
Store in the refrigerator for 5-7 days. Also freezes well in a loaf or sliced pieces.

By Mila McManus MD|2017-07-13T12:03:23-06:00July 13th, 2017|General, Recipes|

About Mila McManus MD

1. If you run a stainless steel skewer through the middle of a sweet potato before putting it in the oven, it will cook faster. The metal absorbs the heat and helps to cook the potato from the inside out. Doing this reduces baking time by up to 50%!

3. Never put away left overs without portioning them into single servings. You will always have food for the road, ready to pack and go.

Great snack on the go!

Ingredients:

2 cups of organic raw riced cauliflower

4 organic free range eggs

1 cup of almond meal

3 teaspoons of turmeric powder

½ teaspoon of Himalayan sea salt

Directions:

1. Preheat the oven to 350 degrees Fahrenheit, then line a baking tray with parchment paper.

2. Place all the ingredients in a medium bowl and mix them well with a spoon.

3. Transfer the mixture to the lined baking tray and evenly press it into a rectangle. Make sure the layer is about 0.5 centimeters or ¼ of an inch thick, it is thin. The picture above is helpful.

4. Bake for 30 minutes, or until golden.

5. Once baked, cool the flatbread completely, then turn over on a rack and gently peel the parchment paper from it.

6. Store the bread in a container in the refrigerator for up to one week.