Our goal at Peak Performance & Prevention is to empower you to live your best life.
How do we do that? First, we do a deep dive into your biology and look at a variety of advanced labs. Second, we meet with you to discuss your strengths and vulnerabilities. Third, we work with you to restore your health through the 5 Pillars of Health. Mastering these pillars will allow you to live the life you want while achieving your wellness goals. Now that doesn’t mean mastery will be easy, but our team can help get you there overtime.
These pillars may not surprise you, but they are critical for vibrant health. For example, we all know that hydration is important, but are you drinking half your body weight in ounces most days? If not, as a P3 member you can collaborate with one of our Health Coaches to figure out the right plan for you. If you are meeting your hydration needs, you will notice that your urine is clear and that is a great sign for your detoxification system!
What about detox? Are you having a bowel movement at least once per day? What is your alcohol intake like? These are all components that are important to evaluate for your health and goals. These questions along with many others is what P3 is all about. We are here to support you through advanced lab testing, genetics, in-depth reviews with your provider, and coaching based on the accountability you desire to make change.
This is the foundation for empowered medicine. If you are curious about becoming a member and figuring out which pillars need attention, view our plans for more information.
Are you ready to join the health revolution? Peak Performance & Prevention is leading the charge to bring functional healthcare to the Pacific Northwest. Our revolution encompasses:
It’s about time people had access to comprehensive care! Not only do we focus on prevention, but we are here for acute care. Do you need care for a possible sinus infection or laceration? All you need to do as a member is call our office to set up your appointment.
We are here to support you in becoming the best version of yourself. Often that means change is needed from you. Here is what P3 expects of its member:
At P3 we consider you a teammate. There is a monthly fee with a year commitment to your care. At the end of the year you decide if you want to continue receiving care at P3. We think you will!
Even if you haven’t been following world news the last couple of months, you may have noticed a shortage of toilet paper this weekend while shopping. That’s all due media attention on COVID-19.
Here’s the scoop on COVID-19, aka the Coronavirus. The main concern is for individuals with suppressed immune systems, like the elderly and people with chronic illness. It is passed between people who are in close contact with one another (within 6 feet) and through respiratory droplets produced when an infected person coughs or sneezes. These droplets can land on people and surfaces and be inhaled into the lungs.
Symptoms of COVID-19 are similar to the flu. Within two to fourteen days after exposure people can experience fever, cough, and shortness of breath. Then the virus can move into the lungs and cause respiratory concerns that can ultimately turn into pneumonia and for high-risk individuals can result in death.
We know reading, “can result in death” may invoke anxiety and stress. That is not our intention. Again, the risk of death is for individuals that are already immune compromised.
Let’s focus on what you, your loved ones, and community can do to support our immune systems and live a life that reduces the risk of contracting COVID-19, and other viruses for that matter.
Wash your hands with soap for a full 20-seconds.
Do not use hand sanitizer.
Limit sugar since it feeds viruses and bacteria.
Do not touch your face.
Optional: Wear a mask.
Increasing antioxidants and supplement support can be critical to keep you healthy during this time.
At P3 we have put together a COVID-19 supplement bundle.
For prevention we recommend:
When symptoms start to occur:
Call your medical provider for further examination. Please note that the following doses should only be followed for two weeks max.
We encourage those of you that are on biologic medication (used for treatment of ulcerative colitis, rheumatoid arthritis and other autoimmune diseases) to be aggressive in your prevention.
For P3 members, you can come by the office (Monday-Friday 8am to 5pm) to purchase supplements or call/text the office and we will place the order on your Fullscripts account for delivery.
For more information about COVID-19 check out The Centers for Disease Control.
Do you sometimes experience forgetfulness, brain fog, finding words, name recall, forgetting key details of a conversation, scheduled events and want to discretely find out if this is normal or what you can do to make improvements in your brain health or give you the best chance to prevent Alzheimer’s Disease? If so, we encourage you to read on to learn more about the impact of cognitive decline and discover how to improve brain health, memory and potentially stop the process of Alzheimer’s Disease in its tracks.
Cognitive decline and specifically, Alzheimer’s Disease (AD) is one of the most significant health threats faced in the United States. Likewise, it also appears in other westernized countries and is becoming a worldwide epidemic as an expected 89.28 million people globally are expected to be affected with AD by 2050. In 2018, 5.7 million Americans were living with Alzheimer’s. Moreover, Alzheimer’s is the 6th leading cause of death. Between 2000 and 2015 deaths from heart disease declined by 11% while deaths from AD increased by 123%. 1 in 3 seniors die with Alzheimer’s or another form of dementia and the disease kills more people than breast cancer and prostate cancer combined.
As disheartening as these statistics are to those afflicted with Alzheimer’s Disease, we must also acknowledge what it means for those potentially being put in the position of providing care to them. For instance, if you live to be in your mid-80s and are fortunately not affected yourself by Alzheimer’s Disease, then you are likely going to be a caregiver. Not surprisingly, studies consistently suggest that caregiver stress and often depression appears to negatively impact caregivers cognitive testing. Significant predictors of decreased caregiver cognitive testing performance include:
Most of these risks, many of us can already identify with.
New research suggests that the development of Alzheimer’s begins 20 or more years before any noticeable symptoms arise, allowing for a substantial window of time for intervention and prevention. With advancing technology and further research, there is potential to decrease the prevalence of Alzheimer’s to a much lower level by declaring war on this disease and optimizing your health to play the cards in your favor.
Of widely discussed preventative measures, Dr. Dale Bredesen’s coined “cognoscopy,” can prove efficacious at stopping Alzheimer’s development in its tracks. Developed by Dr. Bredesen, author of the book The End of Alzheimer’s, the cognoscopy is a series of screening tests that aim to assess the risk of Alzheimer’s development and identify the factors contributing to an individual’s cognitive decline to correct those abnormalities. Blood tests, genetic tests, mental status exams, and MRIs are used to detect cognitive decline in its earliest stages, determine potential causes and prevent its progression.
After decades of researching the disease, Dr. Bredesen came to the conclusion that there are 36 identifiable causes, or “holes” of Alzheimer’s that must be addressed holistically in order to provide successful treatment and prevention. Previously believed to be irreversible, Dr. Bredesen suggests that the disease may be both reversed and prevented through the repair and proper maintenance of these 36 potential issues.
According to Dr. Bredesen’s research, all adults 45 or older, especially those with close relatives suffering from Alzheimer’s disease, should be recommended a cognoscopy to determine their risk for development as well as to ensure preventative treatment is implemented as early as possible. With these screening tests to detect early signs of the disease, earlier diagnosis will be made possible and with it, better outcomes for patients.
Although “cognoscopy” has yet to be acknowledged as an approved Alzheimer’s detection procedure, the evidence strongly suggests that early detection of cognitive decline leads to better prognosis in patients. Other methods of optimizing brain health should be recommended to all individuals, and especially patients at risk of Alzheimer’s development.
Exercise is the number one lifestyle habit for increasing brain function and should be encouraged in all patients looking to improve brain health. Adhering to an anti-inflammatory diet has proven to improve cognitive performance as research suggests that inflammation compromises proper blood flow and undermines brain function. Furthermore, eating healthy fats daily, including omega-3 fatty acids which have been positively associated with cognitive function, has been shown to improve the health of brain cell membranes. Avoiding artificial sweeteners, gluten, refined and processed foods, and other neurological damaging foods has proven to lower the risk of Alzheimer’s development.
Research in the field of Alzheimer’s disease treatment is promising; the identification of biomarkers for Alzheimer’s is enabling earlier detection of unnoticeable symptoms and accelerating the development of new therapies. While studies on the effects of cognoscopy on the incidence and outcomes of the disease are limited, implementing certain lifestyle choices such as physical activity and diet may help support brain health and reduce the risk of Alzheimer’s until further research is conducted.
To schedule or learn more about Peak Performance & Prevention, Cognoscopy screen and Brain Health offerings, please reach out to us or talk to us at your next appointment!
Hormone regulation is about more than just HRT. As always, it’s far more important to remove what is breaking you before adding more to the equation.
Endocrine disruptors are anything that confuse your hormone receptors; and, unfortunately, they’re everywhere.
Here is a quick rundown of 3 of the big ones, and how to break up with them for good.
Common sources of BPA, phthalates and Parabens: Toothpaste, plastic wrap (esp. when microwave), and cosmetics/personal care products. A simple place to start? Replace your Tupperware with glass containers.
Explore the Environmental Working Group’s guide on Endocrine Disruptors here, at www.ewg.org.
As discussed in Part 1 of this series, symptoms of benign prostatic hyperplasia (BPH) and prostate cancer are similar. Men may experience increased urination (including at night), difficulty emptying the bladder, and difficulty starting urination in both cases. However, in prostate cancer, there may be no symptoms.
Some types of prostate cancer grow slowly and sometimes only monitoring is recommended. Other types are aggressive and require radiation, surgery, hormone therapy, chemotherapy, or other treatments. Additionally, if you have been diagnosed with BPH or are having BPH urinary symptoms, the very same enlargement that unpleasantly restricts urine flow, may also cause BPH to restrict prostate cancer tumor growth. Therefore, it is very important to be followed closely by your health care provider and best not to delay or self-treat symptoms.
Age is the Most Important Prostate Cancer Risk Factor
The single most important risk factor is age. 95% of all cases occur in men aged 50 years and older. Among men newly diagnosed with prostate cancer, more than 90% will live for 5 years and even past 10 years. In fact, often in older men the disease may prove to be non-symptomatic and they may eventually die of other causes.
This leads into the question about where men should get screened for prostate cancer. Although each man must decide for himself, Peak Performance & Prevention believes it is important to screen. The routine labs we draw and review with our patients always includes prostatic antigen (PSA) screening. We screen because we believe that knowledge is power.
Non-Prescription Preventive & Adjunctive Treatments
In addition, P3 providers encourages lifestyle changes as foundational to the fierce prevention and treatment of all disease. When it comes to cutting your risk of prostate cancer (PCa), you have control over your risk. In a study published in May 2016, JAMA Oncology, men and women practicing a healthy lifestyle (i.e., no smoking, moderate alcohol consumption and/or abstinence, healthy weight, and optimized exercise regimens) had much lower rates of cancer and cancer deaths than those who failed to practice all four of these. For men, the odds of getting any cancer were cut by a third, and the odds of dying from it by 44 percent.
There are many treatments, pharmaceutical and non-pharmaceutical, for prostate health and disease prevention. Two of our favorites at P3 are Resveratrol and Zinc.
By now, you have likely come to the conclusion that it is important to thoughtfully consider your prostate health. Understand that there is much that you can do to minimize the symptoms of BPH. If you are experiencing symptoms such as increased urination (including at night), difficulty emptying the bladder, or difficulty starting urination, you may be concerned about your prostate health. For support in optimizing your prostate health, reach out to your Peak Performance provider.
Together, we can help create a personalized plan that is just right for you.
If we asked what the strongest risk factor is for developing a prostate related disorder (such as benign prostate hypertrophy or prostate cancer), what would you guess?
You may first think about family history, being African American, eating red meat, being overweight, or smoking. However, while all of these do contribute in various degrees, the strongest risk factor is age.
The impact of hormonal health on a man’s well-being generally manifest much later than in a woman. It is often a long, drawn-out process in comparison to the changes that commonly occur more rapidly for women as they age. It can also be harder for men to clearly identify these changes because they tend to appear more silently.
In addition, men are often much less likely to talk about their own health and seek medical advice, which can lead to delay in care. Specific attention should be paid to men’s health because of how its effects can decrease quality of life and sexual health.
The main job of the prostate is to produce seminal fluid, which is released during sexual activity. The prostate gland is located just below the bladder and in front of the rectum. It also wraps around the upper part of the urethra, the tube that carries urine from the bladder out of the body.
Although small (only about the size of a walnut or golf ball), its location virtually guarantees problems that can affect urination and sexual function if something goes awry.
Symptoms of an enlarged prostate (aka, benign prostatic hyperplasia, or BPH) and prostate cancer are similar. For that reason, it’s imperative that a man’s PSA levels be checked regularly, as symptoms alone may not tell the whole story.
In terms of BPH, as a man passes his fifth decade of life, serum testosterone levels decrease and estrogen (as well as brain derived hormones prolactin, luteinizing hormone, and follicle-stimulating hormone) levels rise.
Testosterone is metabolized to DHT (a much more potent androgen) by the enzyme 5 alpha-reductase. DHT causes the prostate to grow.
Estrogen increases the number of male sex hormone/androgen (DHT) receptors in the prostate and inhibits male sex hormone (androgen) metabolism.
In turn, factors that promote the accumulation of estrogens and DHT lead to symptoms of BPH and obstruction of the lower urinary tract, which then cause bladder muscle dysfunction.
Likewise, obesity and insulin resistance also play a significant role related to the chronic inflammation that they create.
Most men develop BPH to some degree, though not everyone is troubled by it. Symptoms are believed to be due to a combination of physical obstruction by the enlarged prostate and obstruction-induced bladder dysfunction. Potential complications of BPH include urinary tract infection, urinary tract or bladder stones, urinary retention, and kidney dysfunction.
For those who struggle with BPH, the effect is simple…the tube (urethra) which carries urine out of the bladder passes directly through the middle of the prostate; since the prostate is nested in a very limited area, as it grows it meets resistance. This creates pressure within the prostate gland that squeezes the urethra, making it more difficult to pass urine. This progression leads to an unstable bladder muscle and worsening symptoms.
There are many things that you can do to impact your prostate health on your own. Improving testosterone balance through better nutrition, weight loss, and exercise may be beneficial – especially for men whose testosterone level is on the borderline between low and normal.
Exercise may not only help shed unwanted pounds but may also help boost testosterone. Research has found that not only do strength workouts have a bigger effect on testosterone but doing them in the early evening may also be of benefit, since testosterone levels are naturally lower in the evening.
Assuring that you don’t do workouts too close to bedtime or overdo them is important, though. Late workouts can increase cortisol (a stress hormone) which can lower testosterone even more.
You will also likely be happy to know that research supports more sexual activity as beneficial in prostate health.
Beside pharmaceutical drugs that your provider can prescribe, therapies that have been found to reduce hormonal stimulation of prostatic cell growth include:
An anti-inflammatory diet that is low in red meat and dairy, high in good fats such as foods rich in omega-3 fatty acids (salmon, nuts, or flax) and rich in phytosterols (including olives, sesame seeds, pumpkin seeds, and their respective oils) can also help reduce inflammation and the negative detrimental effects that testosterone and estrogen metabolites may have.
Consuming one to two tablespoons of freshly ground flaxseed twice daily can also be beneficial.
Dietary supplementation may have some benefits, as well.
Preferred peparations include:
Imagine MTHFR is a 6 lane highway. MTHFR = the size of the highway responsible for carrying “traffic”. That traffic includes estrogen, cortisol, environmental toxins, and alcohol. These substances will take up a lot of room on your “methylation highway”. When you have a double heterozygous MTHFR genetic polymorphisms [ or single heterozygous or homozygous for MTHFR C677T or MTHFR 1298C],-WHEW!-that’s a mouthful- you were born with a smaller highway. For example, if you were born with MTHFR double heterozygous genetics, you have 2 lane highway, where as someone born without any polymorphisms have that 6 lane highway. 35% of the population has some narrowness to this highway 65% of the population has a 6 lane highway.
That highway is responsible for carrying toxins, alcohol, estrogen and cortisol. We cannot change the “road” you inherit. Polymorphisms make a person with MTHFR polymorphisms more vulnerable to toxins in the environment.
FOR EXAMPLE: A woman with a narrow highway (double heterozygous MTHFR), that is stressed (cortisol) and overweight (fat releases estrone-a type of estrogen) and tries to relieve this stress with a couple glasses of wine at night (alcohol)-which in turn, disrupts restorative sleep (increased cortisol). This person has less grace to carry cortisol, estrogen, alcohol on her narrow highway. Her inability to clear estrogen and toxins increase her all cause mortality of estrogen dependent cancers, Alzheimer’s, and autoimmunity. Her neighbor dealing with the same level of stress, weight, disrupted sleep and alcohol intake doesn’t carry the same risk of developing these significant health issues.
Homocysteine is a marker that we check because it tells us indirectly about the traffic you are carrying down that road. We look at the known factors that can contribute to increases in homocysteine and optimize those through elimination of toxins, alcohol, stress reduction (cortisol), body fat composition and optimizing hormones. We want homocysteine optimally to be around 5-6. It decreases all mortality and morbidity when we are thinking about cardiovascular disease, cerebral vascular disease (stroke), Alzheimer’s Disease, dementia, autoimmunity, and cancers.
Do you know your MTHFR status? Do you know your homocysteine levels?
Knowledge leverages power to prioritize where it makes the most sense to make changes in your life. Is the wine worth the risk? Is the stress worth the risk? And what risk do you have personally?
The right type of B12, folate and B6 have the power to metaphorically stretch the width of the MTHFR highway. If we optimize B12 to 1500, we can likely drop homocysteine by 2 points. We can use supplementation to get you closer to the goal of homocysteine of 5-6 while we figure out where the traffic is coming from.
A common complaint heard by clinicians in primary care who are trusted by their female patients, or are brave enough to ask their female patients, is regarding waning libido or difficulty reaching orgasm. There are several factors that can affect women’s libido (desire) and sexual function (arousal and reaching orgasm).
Hormone imbalance can lead to vaginal dryness (lack of estrogen) or decreased desire (lack of testosterone). The questions are: what can contribute to hormone imbalances, and how do you achieve balance? The answers: test, teach, and treat.
Stress or Nervous System Dysregulation can contribute to disrupted sleep. This will affect cortisol, DHEA, and will also sink testosterone levels.
When women are managing chronic pain or chronic disease, the biological drive to reproduce tanks. Our biology is smart: if stress (physical or emotional) is elevated, the drive to bring a new human into the world takes a back seat (aka: sex drive turns into a distant memory).
Medication/Drug side effects will commonly cause decreased sex drive, but also anorgasmia (inability to reach orgasm). Examples include, but are not limited to: alcohol, cocaine, Prozac, Lexapro (SSRIs), blood pressure medications, antihistamines, and anti-psychotics.
Autoimmune disease of the central nervous system (such as Parkinson’s disease and Multiple Sclerosis) and poor pelvic tone after vaginal delivery are other physical issues to consider.
At P3, we support our female patients by building excellent foundations. Our observation is, when the system is built upon powerful foundations (Nutrition/Sleep/Stress-Connection/Movement/Detox), many of the previously-mentioned issues will resolve. That said, when we are honing in on sources of stress, and unveil trauma or toxic relationships as a primary obstacle, we lean on our excellent referral sources of family, trauma, and sex therapists.
Interventions to support women in meeting their sexual health goals are limited, especially when compared to those available to men. That said, the physical obstacles are much easier to navigate. The best supportive interventions for improving women’s sexual function include:
At Peak Performance & Prevention, we are always in pursuit of the awesome, not just the average. Humans need love and connection, and a healthy sex life is part of a joyful and vital life. Please let us know how we can help support your pursuit of great sex!
This procedure uses your own blood to rejuvenate your skin by adding a big boost in volume, color, and shape.
It works by using the benefits of your own concentrated growth factor and stem cells to stimulate collagen production; filling, firming, and restoring your skin.
PRP stands for “Platelet Rich Plasma”. PRP was first used in cardiac surgery in 1987 to improve post-operative healing. The next area in medicine to adopt the therapy was dental surgery where it has been safely used for over 20 years. More recently it has been utilized in plastic surgery, cardiothoracic surgery, implant surgery and spinal fusion surgery.
PRP for skin improvement and antiaging is safe and effective. It improves skin texture and tone. It helps with leathery fine lines, removes photo damage, and increases production and synthesis of new collagen. Additionally, it accelerates wound healing and helps improve acne scarring.
This will depend upon the health and age of you and your skin. Normally it is advised to have 2 – 3 treatments 4 to 6 weeks apart.
After that, the maintenance is one treatment every 6-12 months, depending on the health of your skin. Make sure you ask about our package discounts to save money on your series.
There is on-going improvement in your skin up to 12 months after each treatment, depending on the rate you grow collagen. It is suggested that you have follow up treatments at 12 months.
Mild swelling and redness from the plasma will be visible at first and typically lasts only 1-3 days. Once this has subsided, you will not see much change until the platelets begin to stimulate the growth factors, which will assist in more collagen growth. This growth process is continuous for weeks after your procedure. As a result, your look continues to improve daily and compounds when you get the next treatment.
Hydration improvement is visible at 2 to 3 weeks- this means that dewy glow becomes more and more obvious. Textural improvement is gradual over the next few months- so plan your treatment accordingly if you have a major event on the horizon. Though there is little down time, your maximum results will be observed over time.
Advanced wrinkling cannot be reversed, and a minimal improvement is predictable in persons with alcohol and tobacco abuse. We try to make sure you are an excellent candidate before the treatment so that we can best meet your expectations.
PRP is very safe.
At minimum, expect some mild swelling, bruising and redness for 12-24 hours. Though rare, some clients experience a headache.
Modest results may include feeling faint. A bruise at the venipuncture site may be visible for 2-3 days, like a typical blood draw.
1. 5–7 days before treatment: stop taking any supplements that can increase bruising and bleeding, namely:
2. Two days before your treatment: drink 1 gallon of water
It takes approximately 60-90 minutes. Your skin will be cleaned and prepped with a topical anesthetic. The following areas can be treated:
Patients with severe skin disease, cancer, receiving chemotherapy, severe metabolic and systemic disorders, and abnormal platelet function (i.e. blood disorders). Anti-coagulation therapy and underlying sepsis HIV, some auto immune disease excludes the use of PRP. We also do not recommend PRP treatment for those with current cystic acne, on Accutane or for pregnant women.
Consultation is required to assess whether you are a candidate.
Inside your joints are cells called chondrocytes that are working hard to maintain and restore joint and cartilage health. Unfortunately, they are always working at a deficit; because joints do not get a strong blood supply (meaning they do not get an abundance of the nutrients or oxygen that are necessary to heal).
When you have an injury, the swelling, redness, warmth, and pain are the result of the chondrocytes calling in the troops to help. That inflammatory process has a purpose and the troops include growth factors and red blood cells carrying oxygen/nutrients in, as well as lymph to carry out toxins. When you receive a steroid injection into a joint or area of injury, the steroid calms inflammation because it is toxic to chondrocytes. While this results in temporary relief from inflammation, you are killing the cells that are working hard to heal your cartilage. There is a better way. A restorative way.
Prolozone Therapy is a non-surgical procedure to reduce pain by facilitating the body’s own natural ability to heal itself. “Prolozone” is derived from the Latin word “prolix”, which means to proliferate, regenerate and rebuild. Prolozone Therapy is so named because the treatment uses ozone gas to cause the proliferation, regeneration and rebuilding of new ligament and cartilage tissue in an area where they have become weak. Healing occurs when chondrocytes have been supplied with oxygen and nutrients. These two items fuel the chondrocytes to do their work. Ozone is O3 – an unstable gas. When it is injected into the area of injury the O3 stabilizes to O2 and becomes a potent source of supply to the chondrocytes.
Prior to the O3 injection, the area of injury is supplied with nutrients: Dextrose, B6, and B12. Between these, the chondrocytes are given the necessary tools to do their work.
Ligaments are the structural “rubber bands” that hold the bones, joints and intervertebral discs together. They can become weak from injury, excessive use, or surgery; and often do not heal to their original strength and tightness. When this happens, it puts a strain on the area that the ligaments are supposed to be holding together, resulting in pain and arthritis in the bones, and joints. Ligaments also have many nerve endings which can provide an additional source of pain.
The response to treatment varies from individual to individual and depends upon one’s healing ability and severity of injury. Some people need only one or two treatments, while others may need six or more. The injection process is repeated every 2-6 weeks until maximum improvement is noted. It may take more injections in those that have had severe pain for many years.
Prolozone Therapy is a safe, natural and often permanent treatment.
Most Common Problems Remedied With Prolozone Therapy:
Let’s acknowledge that we are living through an unprecedented time in our history: a 100 year pandemic. This is a time when we need to practice love, kindness, and patience in order to come out of this stronger and more resilient. We must approach this with a level head, and an open heart. We must focus on doing what is necessary to protect ourselves, our loved ones, and our community. This is a time to stay home, practice good hygiene (wash hands and clean surfaces), cook nutritious whole foods, learn new things, laugh as much as possible, love and cherish our loved ones, and be grateful for the little things in life.
Aside from following the national and state guidelines of washing your hands, wearing a mask, and staying home while practicing social distancing, what can you do to protect yourself from this virus?
Your immune system is your bodies defense system. When it is functioning optimally it can and should handle viruses that invade the body. In order to do this, you need to make sure you are consuming important nutrients that support your immunity.
1 pound grass finished beef, chicken or shrimp
1 medium onion sliced
1-2 cups sliced organic mushrooms
1 1/2 cup sliced Brussels Sprouts
1 cup chopped organic Collard greens stem removed *
1 cup chopped organic kale stem removed**
2 Tbsp extra virgin olive oil
1. Pre-cook your chicken, beef, or shrimp ahead of time. You can grill or bake or slow cook with some oil, garlic, salt and pepper.
2. Saute the onions, mushrooms, Brussels sprouts in olive oil on medium to medium low heat until soft and a little caramelized
3. Add in the meat- make sure you cut it into small pieces
4. Add the chopped collard greens and kale and toss till the greens are soft and the meat is heated through.
5. Toss with 1/4 – 1/2 of the peanut sauce depending on preference.
* If you are a vegetarian you can use organic sprouted tofu or leave step 1 out and put chopped nuts and hemp hearts on top.
** You can use whatever greens you like just make sure you use greens because they are so nutritious
Asian Style Spicy Peanut Sauce
1/4 cup smooth peanut butter or almond or cashew butter
1-3 Tbs water if you want a thinner consistency
2 1/2 Tbsp rice vinegar
Juice of 1 lime
2 Tbsp tamari or coconut aminos
2 cloves garlic minced or pressed through a garlic press
1 tsp grated ginger or 1/4 tsp ginger powder
1 Tbsp raw honey or Monk fruit
1 tsp toasted sesame oil- if you don’t have it omit it
2 Tbsp avocado oil or extra virgin olive oil
1 small diced jalapeno diced or use half or 1/4 tsp red chili flakes
1/4 tsp cumin
1 tsp chili powder
1-2 Tbsp cilantro chopped fine
Mix all ingredients in a bowl with a whisk until well blended. If you don’t want it spicy, remove the jalapenos or the red chili flakes. Store in a mason jar in the fridge. Jar will need to be shaken well before using, once chilled.
Serve over cooked brown rice/millet ramen noodles (from Costco), over brown rice, zucchini noodles, or by itself. Top with sesame seeds or chopped cashew for added nutrition if you like. This is a delicious and chock full of nutrition… and makes awesome leftovers.
Written by Gwen Krieger, P3 Health Coach
In the midst of this uncertain time with the Covid-19 virus and the anxiety and fear it can stir in us, it is of utmost importance that we guard our thoughts with vigilance. We work hard to eat healthy and remove food from our diets that cause inflammation and stress in order to provide our bodies with the right information so our biology will perform optimally and support healthy gene expression.
Did you know that your thoughts are also sending information to your body that also supports healthy gene expression? Yes, it is true. This is why we need to do a mental detox just like we do a nutritional detox. By removing inflammatory foods and supplying the body with all the wonderful nutrients it needs we give the body a boost so it can remove the toxins safely and then get about the business of repairing.
Your P3 team loves each one of you. We are grateful for you and your families. We are here for you.
Stay fierce and positive and we will get through Covid-19 stronger and with greater resiliency.