Creamy Kale and Broccoli Salad

Creamy Kale and Broccoli Salad

By Dr. Michele Couri

Serves: 4

Dressing:

2 tablespoons apple cider vinegar

2 tablespoons honey mustard

Salt and pepper to taste

6 tablespoons extra-virgin olive oil

4 tablespoons Nonfat or 2% Greek yogurt

1-2 teaspoons pure maple syrup

 

Salad:

1 organic Gala or Pink Lady apple — washed, cored and thinly sliced (May place in 8 oz of water with 2 tablespoons of lemon juice so they won’t turn brown while assembling the rest of the salad) — may substitute an Asian pear if desired.

2 scallions — chopped

1 bunch of organic lacinato kale — washed, stems removed and kale torn into bite-size pieces

2 cups of organic broccoli — washed and cut into small florets

1 cup organic blueberries — washed and allowed to dry

¼ cup chopped walnuts

 

  1. Make the dressing:  In a large bowl, whisk together the apple cider vinegar, honey mustard and salt and pepper.  Then, whisk in the olive oil, Greek yogurt, and maple syrup.
  2. Assemble the salad: Place all the salad ingredients into a large bowl and toss with the dressing to mix well. Cover and keep refrigerated until ready to serve.

Do Foods Really Affect Your Skin? By By Leslie A. Gilstrap, Licensed Esthetician

Could what you eat affect your skin?  YES! The food you eat can keep your body in good health, but a poor diet may affect not only your waistline, but also your skin.

Processed foods:

Processed foods (packaged cookies, chips, candy, frozen dinners) These foods can cause blood sugar spikes. When blood sugar rises, your skin will produce more oil (sebum). This oil lingers causing bacteria to breed, which leads to acne.  Eating these foods every now and then won’t hurt, just do not make them staples in your everyday diet.

Refined carbohydrates:

Refined carbohydrates (breads, pastas, pastries) These foods can fill us up quickly, but offer little nutritional support.  A spike in blood sugar can affect not only oil production, but hormone levels leading to possible breakouts. Too much sugar also breaks down collagen and elastin. Try increasing your activity or exercising to help boost your energy. This is more effective than loading up on empty calories. Exercise will also help detoxify your pores at the same time.

Excess salt:

Excess salt (chips, french fries, popcorn, salted nuts) Any high sodium food can cause the skin to weaken and age faster.  Sodium makes you retain water which causes bloating and puffiness of the body, including the face. Try using herbs and spices to season your food instead of salt. It is an easy, cost-effective change and often more flavorful.

Caffeine:

Caffeine (coffee, soda products) Caffeine thins and dehydrates skin making you look older and dull. One cup of coffee is not harmful, just avoid relying on coffees and sodas as your only liquid intake.  DRINK WATER! Its one of the best things you can do for your skin.

Fast Food:

Fast food ( burgers, pizza, fries, tacos) Most fast food items are fried in refined and processed oils giving them an elevated, unhealthy fat content. This is hard for the body to break down and cleanse out of the system, which in turn may possibly lead to other health and skin problems.

Dairy:

Dairy (milk, ice cream, yogurt) Most cows supplying your milk are given hormones to increase their supply. These hormones make the way into your body and cause skin problem as well as other digestive issues.

Consequences will always arise if you do not prioritize a healthy lifestyle. With anything in excess, side effects occur, as well as, weight gain, high cholesterol, and irritated skin. If you focus on limiting your intake of possible dietary triggers, you may notice an improvement in your body and your skin.  If you feel there is a link between the foods you eat and how your skin looks/the way you feel, consider food sensitivity testing.  It’s an easy way to know for certain.

Fun Fact:

When possible you can substitute sugar with honey.  It’s a natural humectant (used to reduce the loss of moisture) and loaded with antioxidants.

At home body exfoliant:

  • Pour about 1/4 cup of warm honey into a small bowl.
  • Stir in about a 1/2 cup of old-fashioned oats.
  • Mix well.
  • Exfoliate skin in circular motions and rise in the shower.

To Healthy Skin,

Leslie A. Gilstrap, Licensed Esthetician

Holiday 2018 Recipe : VEGAN SWEET POTATO SOUP WITH KALE

  • Author: Contentedness Cooking
  • Prep Time: 10 minutes Cook Time: 15 minutes Total Time: 25 minutes
  • Yield: 6: Vegan, Gluten Free

Ingredients

  • 2 large sweet potatoes
  • 2 15 oz. cans full fat coconut milk
  • 4 handfuls of chopped kale
  • 1 onion, chopped
  • 1 1/2 – 2 apples, chopped
  • Salt, pepper, curry (optional)
  • Roasted pine nuts for garnish

Instructions

  • Start out with preparing the ingredients. Peel and dice the sweet potatoes. Wash and chop the kale, onion, and apples.
  • Bring the coconut milk to a boil in a large saucepan. Add the sweet potato dices and cook on medium heat for about 5 minutes.
  • Add the kale, onion, and apples to the saucepan. Season with salt, pepper, and optionally curry according to taste. Let simmer for another 10 minutes.
  • In the meantime, roast the pine nuts in a frying pan.
  • Serve the stew hot with a good amount of the roasted pine nuts.

Determined to Regain Her Health By Leslie Rusch-Bayer

Women are complex creatures, as many of our husbands already know. We are often headstrong, goal-oriented and stubborn. We are also mothers, professionals, calendar-organizers, and chauffeurs. Life throws many things at each of us, but for many women, physical signs and symptoms are pushed aside due to lack of time and importance. At the Couri Center, we pride ourselves listening to our patients. We believe that each patient is different from the next, and each should be treated as such.

Dr. Couri has created a group of outstanding professionals who truly understand women and women’s healthcare. Her ‘toolbox’ is full of options that have proven time and time again to be life-changing. TLC™: Total Lifestyle by Couri is a resource for women who feel unbalanced, unhealthy and are looking to improve their overall health and well-being. TLC™ aims to piece together all of the issues that are often forgotten in women’s healthcare: hormones, food sensitivities, extensive labs, dietary changes, exercise, and proper supplementation. This customized program has helped countless women regain their health, outlook, energy, and body.   Below is Susan’s 2018 journey through the TLC™ program: 

Explain what your life was like before the TLC™ program. 

Life before the TLC™ program wasn’t much of a life.  One day when my husband and I were talking, he remarked that he felt as though no one could ever understand how bad I honestly felt.  He thought I was literally dying until I met with Leslie and started the TLC program.

 I was nauseous every moment of every day.  I suffered from migraines, IBS, fibromyalgia, chronic fatigue, inflammation and swelling, depression, anxiety, and insomnia.  I underwent many rounds of testing to check for intestinal issues, trouble swallowing and persistent coughing.  I was diagnosed with diabetes in 2009.  My exhaustion was over the top.  Housework was nearly impossible.  I would do ten minutes of work then rest about an hour before I could do 10 more minutes of work.  If I had to make a trip into Peoria from my hometown of Henry, it ended up a miserable day because I would do as many errands as possible to save on gas and drive time.  I carried extra clothes and knew where every bathroom was just in case I had stomach problems. My anxiety level was extreme.  Because I no longer had any strength, I could barely get groceries in the house.  I had to purchase lighter pots and pans and an electric can opener because I had no strength.  Sleep was non-existent.  When I did rest, it was poor, so I never felt rested.  I barely had any motivation or drive to do anything.  I no longer wanted to live a long life. Life was not enjoyable.

 I almost didn’t do the TLC™ program knowing I would have to make the trip to Peoria twice a week.  It took time to see improvement once I started, but as time went on I felt better, I was able to sleep and each week continued to improve!

 What methods did you try to fix your symptoms before TLC™?

 I have been to two sleep centers, met with several doctors and specialists, tried medications, worked on my diet and incorporated exercise.  I’ve done Weight Watchers, Curves, Nutri System, Seattle Sutton, and contemplated Jenny Craig.  I have met with dietitians, endocrinologists, gynecologists, gastroenterologists as well as having many tests and procedures. Nothing helped.  I gave up.

 What was appealing about the TLC™ program?

 I loved the idea that I was going to a comfortable environment full of friendly faces that felt less like a massive medical complex.  The purpose of finding something that would help me feel better and hopefully look better was extremely exciting. I felt as though the Couri Center really cares about all of their patients and genuinely wants to help everyone live a happier life.

 How did you feel after reviewing your pre- TLC™ labs? Did you learn anything new?

 I was absolutely SHOCKED! I learned that my so-called healthy, carb-conscious diet was causing inflammation, giving me GI problems, migraines, exacerbating my fibromyalgia, and affecting my sleep.  I couldn’t believe it when after a few weeks Leslie suggested that decreasing my chronic inflammation could positively impact my diabetes. I never imagined the potential of stopping my diabetes medications. I also loved being able to see different deficiencies in my labs. My supplement recommendations were tailored just to me, and I was given a full explanation of why each supplement was recommended.  I was left wondering why all those doctors and specialists hadn’t figured any of this out. 

 I did have moments of doubt.  It was at that moment when Leslie said: “you are not crazy and you are not fat” that I was able to switch my attitude to “let’s get this started!” I learned that everything I knew about nutrition was only basic recommendations for “most” people, and I did NOT fit into that mold.  I knew THAT day my life was going to change for the better.  I just had no idea how much better it was really going to get.

Did you struggle with the dietary changes recommended for you?  Do you feel satisfied with what you are eating?

 My struggle with dietary changes only came when shopping.  It did take me a little longer because I was reading each and every label to understand the ingredients.  I also found that I spent more time in the produce section than I ever had.  When it came to actually eating within my dietary changes, I had no struggles, especially when I started feeling better. I could not wait for the constant nausea to go away.  It took about 2 months before I noticed a difference in how I felt, but I immediately saw how I was not starving all the time.  I would eat a meal and be satiated until my next meal. I couldn’t believe how easy it was to stick to my food plan. 

 Tell us about the changes and challenges you experienced throughout the program.

 First, and foremost, I had been going to the gym only when my gym buddy was going.  I could not bring myself to go on my own.  I was ashamed of my body and was sure people would be judging me on my looks, how slow I walked and lack of athletic clothing. I felt horrible each time I got on the treadmill, and my workout buddy would walk faster than me. Even at a low speed, I could not talk while walking on the treadmill.  I felt trapped in the clothes I was wearing.  I always felt the need to hide in large clothing.  I did not want others to see what I saw in the mirror. 

 Finding motivation to get up and move was difficult in the beginning.  I was wearing my Fitbit that came complimentary with TLC™ and felt tethered to it.  The stress of wanting so badly to feel better finally, look better and improve my strength was hard at the start.

 What did your end of TLC™ labs reveal?

 My labs revealed that everything was improving!  It also saw two of my A1C (blood sugar) results were the lowest they have been in years!  My primary care doctor told me to stop taking my diabetes medications.  This left me feeling euphoric!

 How do you measure your success?  How have YOU changed since beginning the program?

 My outlook has changed immensely! I know I am successful because I have no problem sticking to MY way of eating.  I still enjoy lots of different foods, and I work out (by myself) 4-5 days a week.  I have been signing up and walking 5k’s and I workout with a local exercise group.  Not only is my success ‘measured’ in the 34 inches I’ve lost off my body, but by the changes in clothing sizes and the new found confidence I have. I no longer hide behind my clothes.  I am out there for the world to see.

 Was the program hard?

 The hardest part of the program was getting myself to sign up and show up to the consultation with Leslie. 

 Would you recommend this program to a girlfriend?

 I have been recommending this program to everyone that compliments me or asks me what I have done to lose so much weight!  I cannot say enough wonderful things about the Couri Center and the TLC™ program. I’m so very thankful I took that first step into a new life!

 How are TLC™ and the Couri Center different than other programs or offices?

It’s such a welcoming atmosphere. I love all the smiling faces greeting me.  As I continued my visits with Leslie, I found other employees checking up on me and giving me encouragement and compliments.  I never felt belittled, like a failure, or like they were too busy for me.  Not only does everyone care about helping me through the program, but they genuinely wanted to know how I was doing and feeling.  I love that Dr. Couri is top-notch at following my progress.  I always feel like I matter.

If you would like more information about TLC: Total Lifestyle by Couri programs, please schedule a complimentary consultation.

Leslie Rusch-Bayer

Seared Shitake Mushrooms and Spinach Salad By Chef Golda Ewalt

Ingredients:

For the dressing

1 tablespoon red wine vinegar

1 tablespoon fresh lemon juice

2 garlic cloves, finely minced

Salt and freshly ground pepper to taste

1 teaspoon Dijon mustard

⅓ cup extra virgin olive oil

 

For the salad

2 cups (6 ounces) shiitake mushrooms, stemmed and sliced (discard the stems or use for stock)

2-teaspoon olive oil

Salt to taste

1 6- or 7-ounce package baby spinach, rinsed and dried (arugula works great too)

2 celery stalks, sliced very thin

2 tablespoons broken walnut pieces, lightly toasted

¼ cup shaved Parmesan cheese

 

Directions:

  1. Whisk together the vinegar and lemon juice with the garlic, salt, pepper, and Dijon mustard. Whisk in the olive oil. Set aside.
  2. Combine the spinach, nuts, celery and cheese in a salad bowl.
  3. Heat a pan over medium high heat. Add 1 teaspoon oil and when very hot, add the mushrooms. Shake the pan once, then let the mushrooms cook without moving them around until they begin to sweat and soften (watch closely). After about a minute or two, when they have begun to sear and release moisture, you can move them around in the pan. Cook for about 5 minutes, season to taste with salt and pepper and remove from the heat.
  4. Add the mushrooms to the spinach mixture and toss with the dressing. Serve at once.

 

Makes 4 salads

Integrative Consultation at the Couri Center

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TLC™ is a personalized wellness program designed to restore health through lifestyle changes.

Science-based, TLC™ incorporates in depth labs, nutrition and exercise. TLC™ is based on traditional and integrative medicine principles.

Tailored just for you, TLC™ incorporates food sensitivity, hormone, metabolic and expanded lab profiles. Whether you need a boost to lose weight & improve eating habits or a comprehensive wellness program, we can help guide you.

Enroll today and receive a FREE Fitbit*!

In 2012 Dr. Couri, MD graduated from a 2-year Fellowship in Integrative Medicine at the University of Arizona under the direction of the all-inspiring Dr. Andrew Weil. The TLC™ program combines the power of Integrative Medicine with the foundation of traditional Western Medicine for an unsurpassed experience that you will benefit from for years to come.

Click here to schedule your FREE TLC™ Consultinfo@couricenter.com

*Available with new Core and Plus enrollments.

TLC™ Total Lifestyle by Couri     Heal. Restore. Thrive.