Ketogenic Eating for Thanksgiving

Dear Patients,

November is the month of Thanksgiving and here at Back to Health Wellness Center, we are thankful for you! We appreciate your dedication to your wellness and for trusting us to accompany you in your journey towards optimal health.

For the month of Nov feel free to refer your family and friends for $19 for their initial visit including an exam, nerve scans, adjustment and a report of findings. Just have them call and mention our Thanksgiving VIP special.

We have a new phone app! You can now request your appointments, integrate them with your calendar, access detailed patient education videos,and much more from your iPhone or Android phone. Here’s how you can find the app.

Please note that we will be closing at 5pm on Nov 16th and closed on Thursday, November 24^th, in observance of Thanksgiving Day, resuming our normal schedule the following week.

Eating for Wellness:

 The ketogenic diet is a high fat, moderate-protein, low-carb diet that trains your body to fuel itself by breaking down fats instead of sugars.   Why do we want to fuel our bodies from fats and not sugars (carbs)?  The short answer is eating too many carbs (sugar) is associated with numerous health problems like heart disease, diabetes, and obesity.  A body that is fueled by fat has much higher energy stores and is less prone to the above-mentioned health problems.  For more information about the health benefits of a ketogenic diet ask Dr. Lonquist or any Back to Health Wellness Center staff member.

RECIPE OF THE MONTH

BREAKFAST CHILI

INGREDIENTS:

2 pounds grass fed ground beef

1 pound ground liver or spicy Italian sausage

4 cups tomato sauce (preferably homemade organic or from a glass jar)

1/2 yellow onion, chopped

3 stalks of celery, chopped

1 green bell pepper, seeded and chopped

1 red bell pepper, seeded and chopped

2 green chili peppers, seeded and chopped

2 slices of bacon

1 cup organic beef broth

1/4 cup chili powder

1 tbsp minced garlic

3 tbsp fresh oregano

2 tsp ground cumin

3 tbsp fresh basil

1 tsp Celtic sea salt

1 tsp ground black pepper

1 tsp cayenne pepper

1 tsp paprika

TOPPINGS:

fried eggs

avocado, cubed into 1 cm chunks

cooked bacon, crumbled

DIRECTIONS:

1 Heat a large stock pot over medium-high heat.

2 Crumble the ground beef, bacon and, sausage into the hot pan, and cook until evenly browned. Drain any excess

grease.

3 Pour in the tomato sauce. Add the onion, celery, green and red bell peppers, chili peppers, and broth. Season with

chili powder, garlic, oregano, cumin, basil, salt, pepper, cayenne, and paprika. Stir to blend, then cover and simmer

over low heat for at least 2 hours, stirring occasionally.

4 After 2 hours, taste. If necessary, add salt, pepper, and chili powder. The longer the chili simmers, the better it will

taste.

5 Remove from heat and serve, or refrigerate and serve the next day. Top with avocado slices, a fried egg, and bacon

crumble. Makes 12 servings.

*Recipe courtesy of Maria Emmerich, www.mariamindbodyhealth.com