VegeCleanse Plus Detoxification Program

As the New Year approaches, many of you may be planning to refocus your diet, clean it up again, and help your body get on a good track for the year ahead. Most of us struggle to eat as healthfully as we would like during the holiday season and often that leads to not feeling our best or gaining a few pounds.

We are offering an affordable, formalized program to meet this specific need. Whether you just want to get back on track nutritionally and support your body’s detoxification pathways or you would also like to shed a few pounds, VegeCleanse Plus Detoxification Program is just right. Simple and easy to follow, this is a comprehensive, science-based nutritional program designed to support safe and effective detoxification.

Detoxification can be done incorrectly. It’s important to properly support the Phase 1 and Phase 2 pathways with the correct nutrients to promote healthy liver function and elimination. Detoxification should also be gentle, and VegeCleanse Plus provides all the necessary nutrients needed to support your body’s processes of detoxification in a gentle way.

Each program kit provides single serving functional food powder drink mix packets and a capsule packet containing Amino-D-Tox™ and Hydrolyzyme™. Each kit also comes with a shaker bottle and a detailed program guidebook which includes a supplement schedule, sample menus and suggested food and snack options.

Program Options

These two options are self-guided, with all of the instructions and product included in the box.

Basic 14 day detoxification program $180.25

Basic 21 day detoxification program $233.25

Nutritional Services offered in modules:

$99 per hour module or $29 per 15 min module

Custom Nutrition

Custom designed to meet the exact needs and requests of the patient.

Transitions

This module is for patients who have completed the 28-day, Health Reset Protocol and want to transition successful to a healthy diet for life by reincorporating ideal foods and limiting damaging foods.

By Mila McManus MD|2020-10-13T10:21:11-06:00November 30th, 2015|Articles, General|

No-Bake Mini Pumpkin Bites (grain and dairy free)

Author: Katja from Savory Lotus

Serves: 24 mini cups

Ingredients

FOR CRUST:
1 cup hazelnuts (preferably soaked and dehydrated for better digestion)
½ cup raw pumpkin seeds (preferably soaked and dehydrated for better digestion)
8 dates, pitted
1 TBS coconut oil
1 TBS REAL maple syrup or raw honey
2 pinches of celtic sea salt
FOR FILLING:
1 cup cooked pumpkin puree
½ cup coconut butter
2 TBS coconut oil
3 TBS REAL maple syrup or raw honey
½ tsp vanilla extract
¼ tsp cinnamon powder
¼ tsp ginger powder
⅛ tsp allspice
⅛ tsp clove powder
FOR CHOCOLATE DRIZZLE:
2 TBS coconut butter
2 TBS coconut oil
2 TBS unsweetened cocoa OR raw cacao
3 TBS REAL maple syrup or raw honey
a pinch or 2 of salt

Directions:

1. To Make the crust: Line mini muffin tins with unbleached mini paper liners. Process all crust ingredients in a food processor until well combined and resembles coarse flour. Spoon 1 and ½ tsp of mixture into each of the 24 mini cups. Use your thumb to press down mixture firmly to create a solid bottom layer for these cute little yummies. Place in freezer to harden.

2. To make filling: Melt coconut butter and coconut oil in a double boiler. Remove from heat and add the rest of filling ingredients. Mix it up really well until creamy smooth. Remove crusts from freezer and spoon about ¾ TBS of filling over your prepared crusts. Return to the freezer to harden, at least 2 hours.

3. To make chocolate drizzle: Once mini bites have hardened, gently melt coconut butter and coconut oil in a double boiler. Remove from heat and add the rest of the drizzle ingredients. Allow to cool slightly to thicken. Pour into small plastic bag, cut a TINY hole in the corner, and drizzle over treats in any fashion that you want.

4. Now it’s time to enjoy these amazing delights. Store leftovers in freezer as they are best cold.

By Mila McManus MD|2015-11-30T16:11:00-06:00November 30th, 2015|Articles, General, Recipes|

Employee of the Month

When it comes to Celeste Valle, well, what’s not to like? Our Practice Administrator and more, Celeste manages to patiently and kindly oversee all operations of TWIHW. She brings calm amidst storms while exuding grace and integrity. She is a multi-tasker extraordinaire and has a breadth of knowledge and skills that she has garnered from her time in the U.S. Army National Guard, 14 years in Healthcare Administration and her Master’s in Business Administration. She can easily transition from running a marketing campaign to resolving a computer problem to solving operational issues and make it all look easy. She possesses a charming innocence about her that is loveable yet not to be mistaken for weakness. She is strong, persistent and does not shy from difficulty. She is one of those rare people who can see the details and the big picture and put everything into perspective. We are grateful for her positive outlook, the way that she leads with a sense of humor, kindness and a selflessness that makes the rest of us feel valued and appreciated. We aren’t sure how she does it all amidst raising a busy family with 4 children, but we all know how fortunate we are to have her as our co-worker, leader, and friend.

By Mila McManus MD|2015-11-30T13:27:02-06:00November 30th, 2015|Articles, General|

Toxin Blocks and Tackles

It is football season, so as I watch the players on the field blocking and tackling I cannot help but think about how that should be our attitude toward our toxic world. We need to block our exposure to as many toxins as possible and then tackle those that have already gained entrance to our body.

Fortunately, our body does have natural detoxification pathways which, when supported nutritionally and with supplements, are designed to detoxify routinely. In fact, every time you exhale, every time you sweat or use the bathroom or blow your nose, you are witnessing your body busy at the work with waste elimination. Yeah, I know, cleaning is never a pretty topic! Some chemicals have a very short half-life and are out of the body within 24 hours, while others hang around in your body for several decades!

So what are specifics? Where should you start? Well, let’s get the game started, kick off with some ways to Block, and then some ways to Tackle!

Block – Avoiding Toxins

Buy Organic – A USDA certification ensures that produce or any ingredient has been grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms or ionizing radiation. Animals that produce meat, poultry, eggs and dairy products do not take antibiotics or growth hormones.¹ While it would be optimal to eat organic 100% of the time, this may not be realistic for most or affordable for many, but any effort you can make to increase organic choices and avoid the most toxic (e.g., an apple) is a good step toward blocking incoming toxins and supporting the body’s natural detoxification process. A good resource is www.ewg.org to determine, for example, which fruits and vegetables are most commonly genetically modified and heavily covered in pesticides and which are not so you can make wise choices.

Avoid Plastics – avoid foods and beverages packaged in plastic, especially if you plan to heat them in the package. This especially applies to drinks, including water packaged in plastic as well as plastic storage and lunch type containers used to reheat food. Most plastics made in America are made from natural gas²and are a source of many chemicals known as endocrine disrupters, substances which when taken into our body alter normal hormonal function. Every time these plastics are heated, whether in a hot car or in a microwave, they release more of the toxic chemicals. Better options include glass, ceramic dishware with lead-free glaze, stainless steel, cast iron, and food-grade silicone, all of which do not leach chemicals into your food. ³

Choose Body and Household products carefully –from toothpaste to deodorant, and household cleaners to laundry detergent, make every effort to choose clean products free of parabens, phthalates, perchloroethylene (PERC), triclosan, quarternary ammonium compounds (Quats), 2-Butoxyethanol, ammonia, chlorine, sodium hydroxide, triclocarban, retinyl palmitate, retinyl acetate, retinoic acid, retinol, retinyl palmitate, aerosol sprays, SPF above 50, Oxybenzone, added insect repellant, permanent hair dyes, formaldehyde, formalin toluene, dibutyl phthalate, petroleum distillates, fragrance, BHA, boric acid, sodium borate, PEG’s, polyethylene compounds, diethyl phthalate, coal tar, hydroquinone, lead, and toluene⁴^,⁵. For a more complete list, see www.ewg.orgor shop in a health food store, or online with a reputable health oriented site. Our staff would be happy to offer name brands, stores, and website suggestions.

Filter Water – unfortunately, every year a surprising number of contaminants are found in our water supply. Many bottled and alkalized waters are tap water. There can be toxic chemical disinfection byproducts from the chlorine in water, as well as many pesticides, herbicides and pharmaceuticals found in the water supply. It is very important to choose a quality filtering system for the water you drink and if possible for the entire household for cleaning and bathing. Two good sources for information to consider when choosing filters can be found at www.mercola.com, or www.greenamerica.org.

Tackle – Helping Your Body Detoxify

Eat Real Whole Food, especially your Vegetables! -While the fats and proteins we eat help to create our cellular structure and build and repair the human body, carbohydrates, namely our plant foods are purposed to clean and detoxify the human body. Green vegetables (wheatgrass, kale, spinach, spirulina, chlorella, chard, arugula etc.), green teas, herbs, seaweed, fruits in general, lemons, oranges and limes, garlic, broccoli sprouts, mung beans, seeds, nuts and omega 3 oils from hemp, avocado, and olive oil all serve as natural detoxifiers, helping to provide antioxidants and water as well as stimulating production of enzymatic activity in the digestive tract. We are designed and wired for plant and animal food, not chemically laden, preserved and processed food product.

A Note on Two Specific Foods from Dr. McManus:

SALMON: It’s very important to distinguish the different species of salmon because Pacific (Alaskan) salmon is acceptable, whereas Atlantic (farmed) salmon is ONE OF THE MOST TOXIC FOODS YOU CAN EAT! Atlantic salmon is hearty and, therefore, easily farmed. Pacific salmon, however, is a different genus with 3 different species known as king salmon (aka Chinook), silver salmon (aka coho), and red salmon (aka sock-eye). The great majority of salmon at markets and restaurants is farmed Atlantic salmon. This is HIGHLY toxic due to the salmon being fed pesticide-laden grains. Don’t be fooled by fancy names. “Scottish Salmon” may be Atlantic salmon farmed in Scotland. “Norwegian Salmon” may be Atlantic salmon farmed in Norway.

BUTTER: Butter is ubiquitous in the diet, so I felt that this is another food to be addressed. Toxins are stored in fat cells. Butter is cow fat extracted from the cows’ milk. When you eat butter, you are eating a heavy load of toxins (e.g. pesticides sprayed on the grains they are fed). The only butter that’s fit for human consumption, in my opinion, is butter, preferably organic, that’s made from grass fed cattle. You can find this at most grocery stores. A decent brand is KerryGold. Other available brands in this area (Whole Foods, Sprouts, Trader Joe’s) or online include Organic Valley Pastured Butter, Kalona Super Natural Organic Butter, Anchor Pure New Zealand Butter, or Purity Farms Organic Ghee.

Promote and Support your Detoxification Pathways- using exercise, massage, and infra-red sauna, as well as proper hydration serves to promote sweating, elimination and mucus formation. It is important that whatever detoxification efforts are made, it is best to start with cleaning up the diet, water, living environment and avoiding toxins. When you are ill is not the best time to try a detoxification program.

For more assistance with choosing cleansing foods, juicing, and detoxification programs, call or office to schedule an appointment to design a clean diet and program that is right for you. Also see our Supplement of the Month (PaleoCleanse) for some specific detoxification programs designed to meet your needs.

¹www.organic.org/home/faq

²http://www.eia.gov/tools/faqs/faq.cfm?id=34&t=6

³ http://mightynest.com/learn/getting-started/healthy-living-guides/12-ways-to-avoid-toxins-in-the-kitchen

⁴ https://experiencelife.com/article/8-hidden-toxins-whats-lurking-in-your-cleaning-products/

⁵ http://www.ewg.org/skindeep/top-tips-for-safer-products/

By Mila McManus MD|2015-12-02T16:26:26-06:00November 30th, 2015|Articles, Ask Dr McManus, General, NANCY’S NUTRITIONAL NUGGET|

by Mila McManus MD

If you eat or breathe, you are introducing toxins into your body. It’s been almost 4 years since we addressed this in our newsletter and felt that it was a great topic to revisit.

The toxins we are ingesting and inhaling relate mostly to our diet, lifestyle, and the quality of air we breathe. Ridding our bodies of toxins requires, above all, avoidance of them. It’s much easier, more effective, and much more efficient to decrease your toxic load by avoidance than by trying to rev up detoxification with supplements, saunas, and chelation therapy (treatment for heavy metal toxicity). You can reduce your toxic load by up to 85% if you clean up your diet, don’t smoke, and purify the air in your home. A study done on non-exposed people (i.e. people not known to have been exposed to a particular toxin through their work, etc) showed an average of 91 toxins in their bodies, at least 50 of which were carcinogenic, and others that cause birth defects and/or are toxic to the nervous system, endocrine (hormone) system, and immune system. Scary, huh ?!

The Basic Toxins we carry:

DDT (a pesticide banned in 1972 that persists in the environment)-sources include fish from the great lakes, and plants grown in contaminated soil.
PCBs (eg. dioxins)-sources include fish (especially farmed salmon), butter, meat, fluorescent light fixtures, coolants and lubricants for electronic transformers.
Parabens-sources include shampoos and conditioners, moisturizers, hair care products, shave gels, cosmetics, personal lubricants, sunscreen and tanning lotions, deodorants, toothpastes, food additives, and topical and parenteral pharmaceuticals.
Phthalates -sources include adhesives, plastics, detergents, flooring, cleaning products, cosmetics, shampoos, perfumes, aerosols, paints, lotions, air fresheners, lubricants, medications, medical bags and tubing, nail polish, and false fingernails.
BPA- sources include air, dust, water, food and beverage containers, canned vegetables, toothpastes.
Solvents-sources include, oil, gas, paints, nail polish, adhesives, cleaning agents.
Chlordanes (pesticides)-have been banned for 20+ years, but are still found in contaminated soil (and therefore whatever is grown in it), and homes treated for termites.
Organophosphates (pesticides)-food crops, livestock, pet collars, grass, stored grains.
Heavy metals (e.g. mercury, lead, arsenic, cadmium)-sources include fish, shrimp, cigarette smoke, amalgam dental fillings, contaminated air we breathe.
EMF – Electromagnetic Fields are a newer concern due to the dramatic increase in the use and exposure to electricity in the last 50-100 years. They are found naturally in our environment such as in lightning and in the earth’s magnetic field. The human body also uses EMFs to allow messages to flow through the body’s nervous system. Powerlines, electrical wires inside of walls, medical testing equipment such as X-rays and scanning devices, video display terminals, electrical appliances, buried electrical lines, cell phones, computers and literally anything that plugs in or recharges through electricity are examples of the explosion of the use and reliance on electricity. While no scientific data has offered definitive answers about the health risks involved in chronic exposure to EMFs, it is not unreasonable or illogical to believe that increased and chronic exposure to EMFs are potentially having a negative impact on our health and wellness. It is a form of pollution to which we are subjected every day which our ancestors did not experience.

Visit Environmental Working Group www.ewg.org to learn about environmental toxins in your community, and get news updates on politics, farming, etc, as it pertains to your health. EWG staff experts scrutinize government data, legal documents, scientific studies and their own laboratory tests to expose threats to your health and the environment, and to find solutions. Their research brings to light unsettling facts about which you have a right to know.

http://www.ewg.org/skindeep/ is a database where you can discover what toxic chemicals are in your cosmetics, lotions, and sunscreen products.

http://www.atsdr.cdc.gov is a federal public health agency of the U.S. Department of Health and Human Services. ATSDR serves the public by using the best science, taking responsive public health actions, and providing trusted health information to prevent harmful exposures and diseases related to toxic substances. This is an excellent database to research various toxins, including sources and health effects. You can also search on this site to find out how close you are to toxic sites, such as chemical companies, dump sites, and chemical spills, for example.

I feel that it’s also important to mention genetically modified organisms as a source of toxicity. Genetic modification, also known as biotechnology, is the alteration of the genetic makeup of organisms such as plants, animals, and bacteria. GM products include medicines, vaccines, foods and food ingredients, feeds, and fibers. Read our article about this here.

Another great resource is a book called Slow Death by Rubber Duck: The Secret Danger of Everyday Things by authors Rick Smith and Bruce Lourie.

While there are many toxins that will be difficult to avoid, you can make lifestyle choices about what you eat, wear, drink and eat out of, what you put on your body or expose it to, how you keep your living and working environment clean which can all help to dramatically reduce your exposure to toxins. Take charge, become more educated and work to remove as many unnecessary toxins from your life as possible. See Nancy’s Nutrition Nugget in this month’s newsletter for more help in detoxifying and minimizing toxic exposure.

By Mila McManus MD|2015-12-02T07:00:39-06:00November 30th, 2015|Articles, General|

Methylene-Tetra-Hydro-huh?

By Dyvette Warren, PA-C

Edited by Mila McManus MD

Beginning in the womb, and throughout your life, your personal health and happiness, mental capabilities, and propensity for disease are heavily influenced by genetic as well as non-genetic factors, including DNA mutations, nutrition, exposure to microorganisms and toxins, stress, and other environmental conditions.

If you suffer with, or have a history of, migraines, depression, insomnia, anxiety, Alzheimer’s, chemical sensitivities, arthritis, pain, IBS(irritable bowel syndrome), heart disease, stroke, DVT(deep venous thrombosis, ie: blood clot), pulmonary embolism(blood clot in the lungs), side effects with hormones (e.g., birth control pills), miscarriages, autism, birth defects, failure to thrive, anemia, epilepsy, psychosis, ADD/ADHD, seizures, or take prescription medication, particularly those for cancer and autoimmune disorders, we highly recommend that you get tested for an MTHFR gene mutation. This is a piece of the healthcare puzzle that can be treated.

What does the MTHFR gene do?

MTHFR gene provides instruction for making an enzyme called methyl tetrahydrofolate reductase. This enzyme helps amino acids form proteins and influences detoxification efficiency and production of neurotransmitters. A mutated MTHFR gene produces defective enzymes that may perform only 20% – 70% as well as the non-mutated version, depending on the type of mutation.

You ability to effectively break down toxins and eliminate heavy metals, including copper, will be limited. High copper levels deplete zinc levels which can be related to ADHD, depression, headaches, acne, frequent colds, worsening thyroid function, sensitive skin, easy bruising, adrenal stress and more. High copper levels also make it difficult to raise iron levels. Supplementing with Vitamin C and Zinc can help to detoxify and reduce copper levels. Consult with your functional medicine specialist before starting supplements.

A high homocysteine level may develop with an MTHFR mutation, thereby increasing your risk for heart disease, blood clots, stroke, elevated blood pressure, dementia, psychosis, and seizures. A thorough history, along with MTHFR testing, is recommended if you have a high homocysteine level or a history of any of the above listed diseases.

With MTHFR mutation, homocysteine has a difficult time converting to glutathione, the body’s main detoxifier and antioxidant. This contributes to a buildup of toxins and heavy metals in the body.

Also with MTHFR mutation, your body will have reduced capability of converting the inactive forms of folate (folic acid) and B12(cobalamin) into active forms called methyl-folate and methyl-cobalamin.

The Journal of Molecular Psychiatry states that, “Schizophrenia-like syndromes, Bipolar disorder, Parkinson’s disease, Alzheimer’s disease and vascular dementia have all been associated with one or more of the mutations of the MTHFR gene”.

It is likely that MTHFR DNA variation may affect the response to many different medications that affect brain function. Long term use of methotrexate, for example, is associated with elevated homocysteine levels and methotrexate toxicity in patients with MTHFR mutation. We recommend knowing your MTHFR status prior to starting any type of chemotherapy. Chemotherapy neurotoxicity is highly associated with MTHFR mutation. Proper supplementation and future treatment options will need to be discussed with your functional medicine specialist and oncologist once your MTHFR status is known.

Treatment

Although you can’t change this defective gene, you can help it do its job more effectively.

Repairing your digestive system, including optimizing your gut flora (ie blend of microbes in your gut), should be the first step in improving your health.

Methyl-cobalamin and methyl-folate are additional treatment which will be used by your body for detoxing. You may need to start with a low dose to avoid detox effects such as fatigue, muscle pain, headache, anxiety, insomnia, irritability, achiness, etc. Always consult with a functional medicine specialist prior to starting therapy. Click here to read about Active B-Complex by Prothera.

Avoid toxins, including those absorbed through the skin. Look at household cleaning supplies and wear gloves when using chemicals for cleaning. Check your lotions, soaps and deodorants. Use aluminum free deodorants, and use soaps and lotions with the fewest ingredients. We are now offering Pure & Simple Bar soap at our TWIHW facility and it’s just that! You can also visit http://www.ewg.org/skindeep/ which is a database where you can discover what toxic chemicals are in your cosmetics, lotions, and sunscreen products.

Eat healthfully and organic when possible, avoid processed food, don’t smoke, and limit alcohol intake. These measures will help to decrease toxins in the body and will leave the methylation cycle free for other important functions.

There are more than 40 different MTHFR mutations that can be passed down from your mother and/or father. Only two of these are known to be particularly problematic: C677T and A1298C. You might also hear the words homozygous and heterozygous when discussing MTHFR mutations. Homozygous means that you inherited a mutation from your mother AND your father and, therefore, have both copies of the defective gene. Heterozygous means that you inherited the mutation from either your mother or your father and, therefore, have only one copy of the defective gene. If you already know that you have an MTHFR gene mutation, consider having your children’s status tested.

MTHFR testing is offered several ways at our facility (prices are subject to change):

Saliva test kit that you do yourself at home and mail into the lab. This test is $125 and tests for C677T and the A1298C mutations as well as for another mutation called COMT which is also associated with mood disorders and dementia.
Add-on test at Spectracell Laboratories when ordering a nutrient analysis. The add-on price is $40 and tests for C677T and A1298C.
MTHFR can also be ordered through Quest lab who will attempt to bill your insurance; however, we’ve found that many insurance companies will not cover the test and this would result in Quest billing you, the patient, ~$400.

References:

http://www.stopthethyroidmadness.com/mthfr/

http://mthfr.net/mthfr-research/2012/01/27/

BMS Neurology, Effect of MTHFR

US National Library of Medicine National Institute of Health

Genetics Home Reference, Your Guide to Understanding Genetic Conditions

National Center for Advancing Translational Sciences

American Heart Association

Clinical Neurology and Neurosurgery

Holisticprimarycare.net

New England Journal of Medicine

Journal of Human Genetics

By Mila McManus MD|2017-03-01T17:36:12-06:00November 4th, 2015|Articles, General|

Employee of the Month: Kim Beale

Our employee of the month for November is Kim Beale. With the exception of Dr. McManus, Kim is our most tenured employee. More than a decade ago, Kim had an appointment with her PCP at a bustling family practice and he was not able to see her so she was put on Dr. McManus’ schedule instead. From that point on, Dr. McManus became her family’s doctor. For the previous 5 years, Kim had seen multiple doctors and been prescribed multiple drugs for various health issues. Kim had expressed to Dr. McManus on numerous occasions her distaste for the medications she was taking. Kim was basically feeling “fat, tired and depressed”. Dr. McManus tried to tell Kim about this “new approach” she was using but Kim was very resistant. Finally, Dr. McManus literally said to Kim, “Give me 6 months and if I can’t change your life, we will go our separate ways. I KNOW I can fix you”. Kim finally agreed and within just a few weeks of practicing Dr. McManus’ health and wellness approach to medicine, Kim was stunned by her results and she soon after found herself begging Dr. McManus for a job. The rest is history. Kim is still shouting this exciting news from the rooftops! Over the years, Kim’s duties and responsibilities have changed but it has always been her passionate and creative personality and her willingness to take on any task or project that promotes the practice, that have been the driving force behind her success. Compassionate, loyal and so very generous and thoughtful of others, it is not hard to see why she is so appreciated. She is a person of many interests and talents. She is a wife and a mom, a musician, a gardener, a chef, a photographer, a fashionista who can convert to outdoor camping, four-wheeling, dirt biking and motorcycling in a flash. It is this exact interest in learning, knowing and solving problems that has allowed Kim to grow with the practice and to help the practice grow. Her name, “Kim” is of English origin and means “Leader of the Warriors”. How appropriate! She leads us every day with strength, passion and gusto. She’s our Queen of all trades, our Miss TWIHW, and our trusted friend.

By Mila McManus MD|2015-10-26T15:49:06-06:00October 26th, 2015|Articles, General|

Squash for Dummies

By Nancy Mehlert, MS

Now more than ever, there are a multitude of sizes and shapes and colors and in many cases, what we think is a kind of pumpkin, is really another relative in the winter squash family. We decorate and carve them but sometimes forget to appreciate the amazing dishes they make too! So today, let’s focus on the nutritional opportunity and great tastes found in the winter squash family.

There are more than a dozen varieties of winter squash and they are sweeter, denser and firmer than the summer squash (zucchini and yellow crookneck). In flavor and texture they generally tend to be more similar in taste and texture to a sweet potato though there are variances.

squash

Winter squash is an excellent replacement for potato, pasta, corn, and rice. They are an excellent vegetable option, generally low in calories and fat and a wonderful source of fiber, vitamin A and C, B6, potassium, magnesium, phosphorus, calcium and iron. They are also rich in important phytonutrients, plant nutrients that provide many specific health benefits but are not included in the definition of vitamins, minerals, proteins, carbohydrates, or fats. Examples of phytonutrients that may sound familiar to you are lutein, quercetin, and zeaxanthin, all of which are found in winter squash.

The most popular and easily found winter squashes are Pumpkin, Spaghetti, Butternut, Acorn and Delicata. Other less common varieties include Red Kabocha, Carnival, Sweet Dumpling, Red Kuri, Buttercup and Blue Hubbard. Here are the ones represented in the picture:

Acorn, Sweet Dumpling and Carnival squash are all very similar in shape, much like an acorn. In our picture, the Carnival Squash is on the lower left and the Acorn is on the lower right. A Sweet Dumpling is shaped the same however its skin is edible and it is whitish and yellowish with slight bits of green in the folds of the squash. These squash are mellow, mild and sweet and can be used as a bowl to hold fillings such as chopped apple and cinnamon, ground sage sausage and quinoa or just plain butter. They are small enough to bake like a baked potato – just poke a small hole to vent, bake at 350° for 30-40 minutes until tender. Cut open, scoop out seeds in the center and if desired, fill up the hole and serve.

If you plan to bake more once filled, then remove them from the oven after 25 minutes, fill up and then place back in the oven until heated through.

Delicata squash are uniquely shaped in an oblong fashion, with edible yellow skin and green lines lengthwise. There are two in our picture along the back row, one to the right of the spaghetti squash and one to the right of the pumpkin. The flesh is creamy and soft with a sweet taste that will thrill kids and adults alike. Easy to prepare and quick to roast, just slice down the middle, scoop out the seeds and place single layer on a baking sheet with olive oil, coconut oil or melted butter, salt and pepper if desired. Herbs such as rosemary or thyme would pair nicely. If you are patient for pretty results, it is attractive to slice one inch pieces of the whole squash and carve out the seeds in the middle. The end result is a pretty flower-looking slice that will impress your guests.

Kabocha Squash and Buttercup Squash are very similar in appearance and can be confusing. In our picture, they are the two dark green squash on the left half of the picture. The larger one in the center is the Buttercup, distinguishable by its flat bottom. The Kabocha has a base that points out rather than in. Freshly cut, they have a very clean fragrance much like cucumber, though once cooked, are mild, dense and only slightly sweet. The Red Kabocha Squash (not pictured) is more similarly colored like a pumpkin, but is unmistakably sweeter. These squash roast well but are also perfect for creamy squash soup.

If you have yet to try Spaghetti Squash, (pictured on the left, bright yellow)you are missing out on the popular new rage to replace the pasta on your plate. A rather amazing phenomenon, when you bake this squash and begin to remove the flesh with a dinner fork, the flesh comes out in fine, angel hair pasta-like strands. Its delicate and mild taste pairs beautifully with traditional marinara, as well as simply tossed with pecorino romano cheese, cilantro or parsley and butter. Scramble leftovers in a pan for breakfast with chopped bacon and you have a delightful eggless breakfast. Smaller ones bake easily whole like a baked potato at 350-375° in 25-40 minutes while larger ones cook fast if cut in half first, remove the seeds and bake face down in a little bit of water.

Finally, the Pumpkin is the bright orange iconic symbol for October, Halloween and Fall. If you want to ditch the canned pumpkin, pick up the sweet, small Sugar Pumpkins that are easy to bake and puree for all of your favorite pumpkin recipes.

Be healthy, enjoy Fall and eat some squash!

By Mila McManus MD|2015-10-21T14:58:37-06:00October 21st, 2015|Articles, General, NANCY’S NUTRITIONAL NUGGET|

Active B Complex (by Prothera)

Active B Complex™ provides a full-complement of essential B-complex vitamins in a high potency formula. Activated, coenzyme forms provide optimum B complex vitamin support for individuals who may have difficulty metabolizing standard supplemental forms of B vitamins, particularly those with the MTHFR gene mutation/variant. Inclusion of L-5-methyltetrahydrofolate (L-5-MTHF), a bioactive form of folate, ensures more immediate effects on metabolism than folic acid, the form of folate commonly used in fortified foods and supplements. Activated vitamin B12 (methylcobalamin) enhances B12 absorption and bioavailability. Benfotiamine, the lipid-soluble form of thiamine, is also included together with active forms of riboflavin and vitamin B6. Provided in small easy to swallow vegetarian capsules.

By Mila McManus MD|2015-10-21T14:51:07-06:00October 21st, 2015|Articles, General|

Baked Acorn Squash with Apples

Serves 4

2 Medium to small Acorn Squash, halved with seeds & strings removed
2 Medium to Large baking apples, cored and diced
2 Tablespoons Coconut Palm Sugar or maple syrup
2 Tablespoons of Butter, melted
½-1 tsp. Pumpkin Pie Spice (or cinnamon, nutmeg, and allspice)
Juice of ½ small lemon
1 Tablespoon bourbon or dark rum if desired

1) Preheat oven to 350°.

2) Use a baking dish large enough for the 4 halves, and place ¼ cup of water in the bottom of it. Place the acorn squash halves face down in the water and bake for ½ hour.

3) While baking, gently toss together in a bowl, diced apples with coconut palm sugar, melted butter, pumpkin pie spice, lemon juice and bourbon/dark rum, if desired.

4) Remove squash from the oven, drain any remaining water from the pan, and turn over the squash to bowl side up. Fill center with apple mixture.

5) Bake for an additional 30 minutes until apples are soft and browning.

Notes: Completed squash will hold heat for 15 minutes countertop so it can hold well while the remainder of dish is prepared and served. Can also be prepared through step 4 and refrigerated one day ahead before finishing. Remove from refrigerator 15 minutes before final baking step. Use a baking apple (Honeycrisp works well) and dice into small pieces to speed cooking time. Consider other stuffing combinations for acorn squash such as cooked pork sausage or bacon, pears, raisins, cranberries or currents, nuts and seeds. Excellent pairing for pork roast or turkey dinner. Also a great dessert option.

By Mila McManus MD|2015-10-26T16:56:46-06:00October 21st, 2015|Articles, General, Recipes|

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