Dr Frank Lipman http://www.drfranklipman.com Functional and Integrative Medicine Tue, 31 May 2016 09:00:23 +0000 en-US hourly 1 6 Smart and Simple Points on Vitamin D http://www.drfranklipman.com/6-smart-simple-points-vitamin-d/ http://www.drfranklipman.com/6-smart-simple-points-vitamin-d/#respond Tue, 31 May 2016 09:00:23 +0000 http://www.drfranklipman.com/?p=27082 Vitamin D. It’s the cornerstone of good health, so it’s mind-boggling to me how often vitamin D levels are overlooked or given short shrift by primary-care physicians. Numerous studies have shown a link between vitamin D deficiency and devastating health problems, many of which might well be avoided if we paid more attention to filling the D-gap. If your doc gives you the brush-off when you ask him or her to measure your vitamin D level, then you need to take charge. Educate yourself, get tested (or test yourself), and then work with your doc to develop a plan to get your D up to an optimal level. Your continued health may depend on it!

The post 6 Smart and Simple Points on Vitamin D appeared first on Dr Frank Lipman.

]]>
Vitamin D
Vitamin D. It’s the cornerstone of good health, so it’s mind-boggling to me how often vitamin D levels are overlooked or given short shrift by primary-care physicians. Numerous studies have shown a link between vitamin D deficiency and devastating health problems, many of which might well be avoided if we paid more attention to filling the D-gap. If your doc gives you the brush-off when you ask him or her to measure your vitamin D level, then you need to take charge. Educate yourself, get tested (or test yourself), and then work with your doc to develop a plan to get your D up to an optimal level. Your continued health may depend on it!

1. So What’s the Big D Deal?

Vitamin D is what many call the sunshine vitamin, but it’s actually a steroid with hormone-like activities that regulate the functions of over 200 genes and is essential for our growth, development, and ongoing health. A small amount of it comes from the food we eat, and some of it our bodies are able to synthesize from sunshine—but billions of us are falling short, particularly those of us who spend most of our days indoors and out of the sun. And though it might not seem like a big deal, vitamin D deficiency is considered by many experts to be an under-the-radar epidemic that’s laying the groundwork for numerous serious diseases, including cancer. Because vitamin D is involved in supporting essential functions like immunity and cancer prevention, as well as neurological, cardiovascular, and bone health, it’s easy to see just how dangerous falling short can be!

2. Roughly 40%–75% of Us Are Vitamin D Deficient

An estimated 1 billion people on the planet are vitamin D deficient, and many can be found right here in the northern parts of the U.S. These include:

  • People with indoorsy lifestyles—those who spend most of their time indoors with little exposure to sunlight.
  • Northern souls—those who live in the Northern Hemisphere.
  • Darker-skinned people are frequently vitamin D deficient, because they need more sun to get the same amount of vitamin D as fair-skinned people.
  • Cover-uppers—those who keep skin “protected” with clothes head-to-toe, or slather themselves in sunscreen, preventing the sunlight exposure needed for the skin to synthesize and produce vitamin D.
  • Older folks have thinner skin and reduced ability to produce vitamin D, so the 50+ set is more vulnerable to deficiency.
  • Overweight/obese people and those with excess body fat.
  • Gastric bypass patients and/or those with gut problems, whose guts may not be able to absorb enough vitamin D.
  • Pregnant women, whose needs are greater.

3. Not Feeling Great? Not Enough Vitamin D Might Be The Problem

Feeling a bit off? A vitamin D deficiency may be to blame, so it’s usually one of the first things I check. While some folks may not have obvious symptoms, others may experience one or more of the following tip-offs:

  • excessive sweating despite moderate temperatures
  • muscle weakness
  • easily broken bones and/or symptoms of osteopenia
  • chronic pain and/or aches and pains
  • feeling down or blue, particularly during the winter months when days are short

True, these symptoms could be caused by a host of other health problems, but when patients complain of them, the knee-jerk reaction on the part of many doctors is simply to prescribe a heavy-duty drug regimen (often with serious side effects), instead of first considering vitamin D supplementation—a far simpler, healthier, cheaper, and safer therapy.

4. Put Yourself to the Test

The Vitamin D Council, a helpful resource and advocacy group that’s dedicated to spreading awareness of vitamin D deficiency, offers a reasonably priced kit to test your levels. (It also comes in a four-pack to test the whole family.) You can use the results as a guide for you and your doc to develop a plan that’s appropriate for your situation. Another reason to work with your doc rather than monitoring levels on your own is to help guard against possible interactions with meds such as cholesterol-lowering drugs, corticosteroids, and seizure medications.

5. Know What the Results Mean

Remind your doc that you are looking to achieve optimal levels, not just borderline OK ones! Most general practitioners look for an “adequate” reading of a serum 25-OH vitamin D level greater than 20 ng/ml, but I, and most of my integrative colleagues, know this number is on the low end. So what are the numbers to shoot for? An optimal range of 50 to 80 ng/ml is where you want to be.

6. D-ficient No More: Your Simple Solution

OK, if moving closer to the equator isn’t in the cards, here’s what you can do to keep track of your vitamin D level, get it where it needs to be, and support your health no matter where you live:

  • Check your level twice a year, preferably spring and fall.
  • Expose your skin to the sun—responsibly, of course. Even 15 minutes a day at midday can help boost levels, depending on your skin tone. To help you monitor sun exposure, pick up a SunFriend device or try an app to help keep on a healthy track.
  • If sun exposure is not an option, make sure you supplement. There are two choices: Vitamin D3 (cholecalciferol), which is the type of vitamin D your body produces in response to sun exposure, and vitamin D2 (ergocalciferol), which is a synthetic form. Take vitamin D3 and steer clear of vitamin D2.
  • Take a vitamin D3 supplement (preferably combined with vitamin K2) and with a meal that includes some healthy fat. This is because vitamin D is a fat-soluble vitamin, which means you need to have some fat with it for it to be absorbed. In my experience, most people need anywhere between 2,000 and10,000 units/day, depending on their blood levels.
  • Be on the lookout for symptoms like: a metallic taste in the mouth, increased thirst, itchy skin, muscle aches and pains, urinary frequency, nausea, diarrhea and/or constipation—all of which can be signs that your D3 dose may be too high, which is very rare.

For more info on vitamin D and how to get more of it with sensible sun exposure, check out this post

The post 6 Smart and Simple Points on Vitamin D appeared first on Dr Frank Lipman.

]]>
http://www.drfranklipman.com/6-smart-simple-points-vitamin-d/feed/ 0
4 Superfood Boosters You Need Now http://www.drfranklipman.com/4-superfood-boosters-need-now/ http://www.drfranklipman.com/4-superfood-boosters-need-now/#respond Fri, 27 May 2016 09:00:02 +0000 http://www.drfranklipman.com/?p=27043 If you don’t already know about these superfoods, my recommendation is to get them in your pantry ASAP!

These versatile foods are great added to smoothies or tossed into a salad. Here’s what you’re missing out if you don’t give them a try.

The post 4 Superfood Boosters You Need Now appeared first on Dr Frank Lipman.

]]>
Superfood Boosters

By Be Well Health Coach Jackie Damboragian

If you don’t already know about these superfoods, my recommendation is to get them in your pantry ASAP!

These versatile foods are great added to smoothies or tossed into a salad. Here’s what you’re missing out if you don’t give them a try.

Bee Pollen

Bee pollen is considered an incredibly nourishing food because it’s so nutrient dense—it’s rich in B vitamins, protein, folic acid, and readily available amino acids. Bee pollen is energizing and immune boosting, and it can help to treat seasonal allergies when taken daily. It’s best to buy local bee pollen, which you can find at your farmers’ market. Bee pollen is delicious by the spoonful, added to smoothies, or used as a topping for yogurt.

Flax Seeds

Flax seeds are rich in plant-based omega-3 fatty acids, antioxidants, and fiber. They can aid in weight loss, improved digestion, and hair, skin, and nail health. It’s best to eat them ground in order to absorb their nutrients. Once they’re ground, which you can either purchase that way or do at home, keep them in the fridge to maintain their freshness. Ground flax seeds are a good smoothie booster and can be sprinkled over meals for added benefits. Two tablespoons a day of ground flax seeds can also help to reduce hot flashes in menopausal women.

Chia Seeds

Chia seeds are a powerhouse food, originally used by Aztec warriors, who, as legend has it, would sustain all day with a single tablespoon! They are loaded with fiber, minerals, antioxidants, and protein. They can help with digestion, especially constipation. Due to their unique ability to swell once added to water, they can help you stay fuller longer—ultimately aiding in weight loss.

Check out this chia seed pudding recipewhich is great for breakfast or as a snack or healthy dessert.

Hemp Seeds

Well known as a great plant-based protein source, hemp seeds are also packed with healthy fats, fiber, vitamins, and minerals. Like flax and chia seeds, hemp seeds can help with digestion and aid in weight loss. Here’s a great smoothie with hemp seeds, and this lemon hemp kale salad is sure to please!

The post 4 Superfood Boosters You Need Now appeared first on Dr Frank Lipman.

]]>
http://www.drfranklipman.com/4-superfood-boosters-need-now/feed/ 0
5 Things Your Doctor Isn’t Telling You About Your Autoimmune Disease and How You Can Reverse It http://www.drfranklipman.com/5-things-your-doctor-isnt-telling-you-about-your-autoimmune-disease/ http://www.drfranklipman.com/5-things-your-doctor-isnt-telling-you-about-your-autoimmune-disease/#respond Thu, 26 May 2016 09:00:19 +0000 http://www.drfranklipman.com/?p=27033 If you’re one of the 50 million Americans who suffer from an autoimmune disease, I want to tell you, as a functional medicine physician who specializes in treating autoimmune patients and as someone who has battled an autoimmune disease myself, that the most important thing to know about autoimmune diseases is that they can be reversed.

The post 5 Things Your Doctor Isn’t Telling You About Your Autoimmune Disease and How You Can Reverse It appeared first on Dr Frank Lipman.

]]>
Autoimmune Disease

If you’re one of the 50 million Americans who suffer from an autoimmune disease, I want to tell you, as a functional medicine physician who specializes in treating autoimmune patients and as someone who has battled an autoimmune disease myself, that the most important thing to know about autoimmune diseases is that they can be reversed.

Contrary to what most conventional doctors say, an autoimmune diagnosis does not mean resigning yourself to debilitating symptoms that get worse and worse over time, or settling for a lifetime of harsh medications.

Your autoimmune disease didn’t happen overnight. Sure, you may have a genetic predisposition toward autoimmunity. However, we now know about epigenetics and that our genes are not static; they can be turned on and off by environmental and lifestyle factors.  I work with my patients to find the root cause of their autoimmunity by uncovering the environmental and lifestyle factors that turned on these genes.  After treating thousands of patients with autoimmunity and other chronic health conditions, I have found that by addressing five common environmental and lifestyle factors we can restore the balance of the immune system and often reverse autoimmune disease.

Here are the five strategies I use personally, and with all of my patients, to address the root causes of autoimmune disease, restore balance to the immune system, and help get people off medications, get symptom free, and reverse their disease.

Heal Your Gut

Your gut is your gateway to health. It houses 80% of your immune system (source), and without a healthy gut it is nearly impossible to have a healthy immune system.

In fact, we now know that having a leaky gut is one of the primary causes, and probably even a prerequisite, for developing an autoimmune disease. If your gut has become leaky it means the tight junctions that usually hold the walls of your intestines together have become loose, allowing undigested food particles, microbes, toxins, and more to escape your gut and enter your bloodstream, causing a huge rise in inflammation that triggers or worsens any autoimmune condition.

Fortunately, the cells in your gut turn over very quickly, so you can heal your gut in as little as 30 days, by following functional medicine’s 4R Program:

  • Remove the Bad. Remove inflammatory foods, toxins, and stress that damage your gut, as well as gut infections from yeast, parasites, or bacteria.
  • Restore the Good. Replenish enzymes and acids necessary for proper digestion.
  • Reinoculate with Healthy Bacteria. Make sure you have plenty of friendly bacteria to support your immune system.
  • Repair the Gut. Provide the nutrients and amino acids needed to build a healthy gut lining.

Optimize Your Diet

The foods you eat play a major role in two key components of autoimmune disease—gut health and inflammation. Unfortunately, our modern diets are full of foods that have a negative impact on the two.

This includes the usual suspects of processed food and junk food, as well as pseudo health foods such as low-fat and gluten-free packaged foods, which are often loaded with sugar, additives, and preservatives. But even foods that we typically think of as cornerstones in a healthy diet, such as grains, dairy, legumes, eggs, corn, and soy, contribute to leaky gut and inflammation. Gluten, in particular, is a primary culprit because it triggers the release of a chemical called zonulin, which tells the walls of your intestines to open up (source) and is highly inflammatory.

I have seen firsthand, in myself and in my patients, that removing all of these inflammatory foods can dramatically reduce your inflammatory markers and ease, or even eliminate, symptoms of autoimmune disease.

If you’re ready to see the change for yourself, try an elimination diet. Just remove all toxic and inflammatory foods for 30 days. Then, after your body has had a break from the constant inflammation and your gut has healed, add foods back in one at a time to see which ones contribute to your symptoms and should be left out, and which ones you do fine with.

Reduce Your Toxic Burden

It’s no secret that we’re exposed to a huge number of toxic chemicals on a daily basis. Between the pollution in our air (source), the contaminants in our water (source), the pesticides in our food (source), and the cocktail of chemicals in our products (source), our bodies are barraged by toxins day in and day out.

These toxins aren’t just being washed off or rinsed away; they are absorbed by your body. The Centers for Disease Control found traces of 212 different chemicals in a group of people that they studied over the course of five years, and those were  only the chemicals they tested for! (source)

We don’t yet know what effect each of these chemicals has on our bodies, as there are thousands of chemicals in regular use and the research is still ongoing. However, we do know that having a higher toxic burden puts you at greater risk of developing an autoimmune disease, and that reducing your toxic burden helps to reverse autoimmune disease.

When it comes to reducing your toxic burden, you have two main goals, prevention and detoxification. You can prevent or minimize toxin exposure by eating organic foods, minimizing your use of plastic, filtering your air and water, and using toxin-free body products. I realize that we can’t all live in a bubble, so my personal strategy is to keep my home and office as toxin-free as possible.

The second goal, detoxification, involves supporting your detox pathways by getting plenty of the vitamins and nutrients needed by your liver (where most of your detoxification occurs), staying hydrated, and doing activities to make you sweat, such as exercising or using an infrared sauna.

Heal Your Infections

Another key factor that can play a role in autoimmune disease is infections. Research has linked a number of viral and bacterial infections to autoimmune disease, including Epstein-Barr (the virus that causes mono), herpes simplex 1 and 2, E. coli, and more. Scientists aren’t sure exactly how these infections cause autoimmune disease, and it’s likely that a few different mechanisms are involved since our immune systems are so sophisticated, but there is a well-documented correlation between the two.

Your doctor can run a blood test to determine if you have any latent infections that might be contributing to your autoimmune disease. If you have a bacterial infection, you can take antibiotics to get rid of your infection. If you have a viral infection, you can lighten your viral load by strengthening your immune system to prevent infectious flare-ups that can worsen autoimmune conditions. This includes avoiding immunosuppressant drugs (which are often prescribed to autoimmune patients), maintaining a healthy gut, and getting plenty of vitamin D and vitamin C.

Relieve Your Stress

The last underlying cause you can tackle to reverse your autoimmune disease is one that is very important, but can be one of the most challenging. It’s relieving your stress, specifically the chronic stress that most of us have accepted as an everyday occurrence.

Stress has a twofold effect on your immune system. First, it revs up your immune system and produces a wave of inflammation, which makes sense since our immune systems originally evolved to face stressors like attacks, injury, and famine. Then, it suppresses your immune system because your body knows that sustaining a high level of inflammation is dangerous.

The trouble is that most of us don’t experience stress in the form of temporary events. We are much more likely to experience chronic stress that sends the immune system on a roller coaster of revving up and slowing back down over and over again. If that sounds exhausting to you, your immune system thinks so too! In fact, your immune system often responds to chronic or escalating stress by triggering or worsening an autoimmune condition.

Whether it’s through meditation, exercise, prayer, art, or any other activity you enjoy, relieving your stress is incredibly helpful in reducing your inflammation and giving your immune system a well-deserved break, so that it can get back on track.

Everyone manages stress differently, and there is no perfect way to handle it. The key is to figure out what strategies work best for you. Some of my favorites are going on a walk with my husband and dog, taking a relaxing epsom salt bath, and doing deep breathing exercises.

My mission this month, and in life, is to honor and support those of you who have been diagnosed with an autoimmune disease by arming you with the tools to find a true solution to your condition, and to turn that solution into a new way of life. I hope this article gets you started on that journey!

The post 5 Things Your Doctor Isn’t Telling You About Your Autoimmune Disease and How You Can Reverse It appeared first on Dr Frank Lipman.

]]>
http://www.drfranklipman.com/5-things-your-doctor-isnt-telling-you-about-your-autoimmune-disease/feed/ 0
Seasonal Recipes That Will Make You Thrive http://www.drfranklipman.com/seasonal-recipes-will-make-thrive/ http://www.drfranklipman.com/seasonal-recipes-will-make-thrive/#comments Tue, 24 May 2016 09:00:14 +0000 http://www.drfranklipman.com/?p=27016 Coming out of 10 years of chronic illness has made me look at life in a different way. I’ve realized that things happen for us, not to us; something new comes into our lives or something happens to make us change. For me it was Lyme disease, PCOS, hypothyroidism, leaky gut, and so much more. When I had to cut out gluten, dairy, soy, sugar, and corn, I thought my life was ending but I learned that we can come out of any struggle in our life on the other side of it and prove to ourselves that we can not only survive, but thrive.

The post Seasonal Recipes That Will Make You Thrive appeared first on Dr Frank Lipman.

]]>

Coming out of 10 years of chronic illness has made me look at life in a different way. I’ve realized that things happen for us, not to us; something new comes into our lives or something happens to make us change. For me it was Lyme disease, PCOS, hypothyroidism, leaky gut, and so much more. When I had to cut out gluten, dairy, soy, sugar, and corn, I thought my life was ending but I learned that we can come out of any struggle in our life on the other side of it and prove to ourselves that we can not only survive, but thrive.

This salad makes me feel like I’m thriving. It’s packed with whole, fresh ingredients—lots of protein, healthy fats, and fiber. I love making this for my clients for dinner and then serving leftovers in lettuce wraps the next day!

Springtime Spinach Quinoa Salad (Serves 4)

  • ½ cup dry quinoa
  • 3 Tbsp. raw walnuts (chopped or whole)
  • 2 Tbsp. raw macadamia nuts (chopped or whole)
  • 3 cups baby spinach
  • 1 large English cucumber, diced
  • 1 cup thinly sliced red cabbage
  • Juice of 1 large lemon
  • 2 Tbsp. avocado oil (or extra-virgin olive oil)
  • Pinch of crushed red pepper flakes
  • Sea salt and freshly ground black pepper, to taste
  • 1 Tbsp. finely chopped fresh cilantro
  • 1 ½ tsp. fresh lemon zest
  • 1 Tbsp. dried cherries or cranberries

Directions:

Cook quinoa according to package directions. Remove from heat, fluff with a fork, and set aside.

Preheat the oven to 350℉.

Place the raw nuts on a rimmed baking sheet and bake for 10–12 minutes or until they are golden brown and fragrant. Set aside.

In a large bowl, combine the cooked quinoa, spinach, cucumber, and cabbage. In a small bowl, whisk the lemon juice, oil, crushed red pepper flakes, sea salt, and pepper. Drizzle the dressing over the quinoa mixture and toss to combine. Add the cilantro, lemon zest, and cherries; toss again and serve. Season to taste with sea salt and pepper.

Tiny tweaks can lead to big changes in your life, and I’m living proof. When I had to cut out inflammatory foods, I was lost. I was chronically ill and had no idea how to create flavor with my food without feeling deprived. But I started adding in new foods and making small changes that made my taste buds jump for joy. That’s what this salad is all about. The toasted buckwheat and almond butter add the perfect touch of crunch and natural sweetness without needing a processed salad dressing.

seasonal-recipes-2-fl

Massaged Kale Salad with Almond Butter Drizzle (Serves 4)

  • ½ cup dry red quinoa
  • 1 head curly kale
  • Sea salt and freshly ground black pepper
  • 2 tsp. extra-virgin olive oil
  • 2 Tbsp. creamy almond butter, warm
  • 2 tsp. freshly grated lemon zest
  • 1 tsp. finely chopped fresh tarragon
  • 2 Tbsp. toasted buckwheat or toasted sunflower seeds

Directions:

Cook the quinoa according to package directions then fluff with a fork and set aside.

In a large bowl, combine the kale, sea salt, pepper, and olive oil and massage with your hands for 2 minutes or until the leaves turn dark green and are soft. Add the cooked quinoa. Drizzle the warm almond butter over the kale and quinoa. Garnish with lemon zest, tarragon, and toasted buckwheat. Season to taste with salt and pepper and toss to combine. Serve.

Cooking is all about creativity. Something I taught myself on my journey of 10 years of chronic illness was to include creativity in my life—especially in my food! While everyone else was out drinking beer and eating pizza (which I couldn’t do), I made my life extra special by using ingredients such as tahini, lemon juice, fresh herbs, and brightly colored fruits and veggies to whip up extraordinary meals that made me happy—and helped with my healing. We can eat all the kale in the world and still be unhealthy, which is why it’s so important to focus on the mind-body connection and have fun in your kitchen. This is just the recipe to get you started!

seasonal-recipes-3-fl

Green Bean Buddha Bowl with Tahini Drizzle (Serves 4)

  • 4 sweet potatoes
  • 1 head cauliflower, cut into small florets
  • 2 Tbsp. avocado oil, divided
  • Sea salt and freshly ground black pepper
  • 1 cup fresh green beans, cut into 1-inch pieces
  • 1 head curly kale or 2 cups baby spinach
  • 1 cup red cabbage
  • 2 Honeycrisp apples, thinly sliced
  • 2 Tbsp. warm tahini
  • Juice of 1 large lemon
  • 1 tsp. freshly grated lemon zest
  • 1 tsp. finely chopped fresh parsley

Directions:

Preheat the oven to 400℉.

Pierce the potatoes with a fork to create small holes. Place the sweet potatoes on a rimmed baking sheet and set aside.

Place the cauliflower florets on a separate rimmed baking sheet; drizzle with 1 Tbsp. oil. Sprinkle with salt and pepper.

Roast the potatoes and cauliflower for 30–40 minutes or until very tender. Remove from the oven; set aside to cool.  Cut the sweet potatoes into ½-inch –1-inch chunks.

Meanwhile, steam the green beans on the stove top.

In a large bowl, massage the kale with the remaining 1 Tbsp. oil until the leaves are tender and dark green.

In another large bowl, combine the potatoes, cauliflower, green beans, kale, cabbage, and apples. Drizzle with the tahini and lemon juice. Garnish with the lemon zest and parsley and season to taste with salt and pepper. Serve.

I started creating my own salad dressings when I was diagnosed with PCOS and had to cut out the processed dressings that were loaded with sugars and fake ingredients that spiked my blood sugar. I felt lost until I started creating my own silky smooth dressings and dips from avocado, hummus, and coconut milk. This recipe is just the thing you need for a filling weeknight meal or a weekend lunch; it’s packed with fiber, protein, and healthy fats to keep you satisfied and happy. Dig in!

seasonal-recipes-4-fl

Sweet Potato Buddha Bowl with Coconut Basil Dressing (Serves 4)

  • 4 sweet potatoes
  • 2 heads broccoli, tops cut into florets
  • 1 Tbsp. avocado oil
  • Sea salt and freshly ground pepper, to taste
  • 1 BPA-ree can full-fat coconut milk, chilled overnight in the fridge
  • 1 tsp. finely chopped fresh basil leaves
  • ½ cup white quinoa
  • 4 mushrooms, thinly sliced
  • 1 Tbsp. finely chopped fresh cilantro or parsley
  • 2 Tbsp. raw walnuts
  • Pinch of crushed red pepper flakes
  • Apple cider vinegar to taste

Directions:

Preheat the oven to 400℉.

Pierce the potatoes with a fork to create small holes. Place the sweet potatoes on a rimmed baking sheet and set aside.

Place the broccoli florets on a separate rimmed baking sheet; drizzle with the oil and sprinkle with sea salt and pepper.

Roast the potatoes and broccoli for 30–40 minutes or until very tender. Remove from the oven; set aside to cool. Cut the sweet potatoes into ½-inch–1-inch chunks.

In a small bowl, scoop the coconut cream out of the refrigerated can. Add in 2 Tbsp. of the water remaining in the can and whisk together until smooth. Add more coconut water if needed. Add apple cider vinegar, basil, and sea salt and pepper, to taste. Place in the fridge for 1 hour before serving then whisk again.

Meanwhile, cook the quinoa according to the package directions.

In a large bowl, combine the cooked potatoes, broccoli, quinoa, mushrooms, cilantro, and walnuts. Season to taste with salt and pepper. Add crushed red pepper to taste and serve. Top with the coconut dressing.

For more Eating Clean recipes, check out my new cookbook, Eating Clean: The 21-Day Plan to Detox, Fight Inflammation, and Reset Your Body. It’s full of over 200 recipes free of gluten, dairy, soy, refined sugar, eggs, peanuts, white flours, and other inflammatory foods.

The post Seasonal Recipes That Will Make You Thrive appeared first on Dr Frank Lipman.

]]>
http://www.drfranklipman.com/seasonal-recipes-will-make-thrive/feed/ 1
6 Tips for Your Healthiest Summer Skin Ever http://www.drfranklipman.com/6-tips-healthiest-summer-skin-ever/ http://www.drfranklipman.com/6-tips-healthiest-summer-skin-ever/#respond Mon, 23 May 2016 09:00:17 +0000 http://www.drfranklipman.com/?p=27005 Keeping skin healthy and youthful looking is the desire that’s launched thousands of skin and so-called beauty products. But if you really want skin to glow this summer and beyond, skip the chemical-laden, endocrine-disrupting lotions and potions and instead focus on putting nature’s bounty to work for you.

Eating fresh, wholesome foods will not only help you get the radiant skin you’re after this summer, but also provide many other health benefits—you’d be crazy not to indulge! All those nutrient-rich foods will help enhance your skin’s appearance, boost its wrinkle-fighting ability, and protect against skin cancer. Summer is coming—here’s how to get your skin ready for it now:

The post 6 Tips for Your Healthiest Summer Skin Ever appeared first on Dr Frank Lipman.

]]>
Summer Skin

Keeping skin healthy and youthful looking is the desire that’s launched thousands of skin and so-called beauty products. But if you really want skin to glow this summer and beyond, skip the chemical-laden, endocrine-disrupting lotions and potions and instead focus on putting nature’s bounty to work for you.

Eating fresh, wholesome foods will not only help you get the radiant skin you’re after this summer, but also provide many other health benefits—you’d be crazy not to indulge! All those nutrient-rich foods will help enhance your skin’s appearance, boost its wrinkle-fighting ability, and protect against skin cancer. Summer is coming—here’s how to get your skin ready for it now:

1. Be A Summertime Green Machine

The more fresh (preferably organic) leafy greens you can incorporate into meals, the more resilient your skin will be. Go heavy on nutrient-dense leafy greens because they’re loaded with antioxidants, including lutein and zeaxanthin, which research indicates are beneficial not only for overall skin health but also for their protective effects against the sun’s damaging UV rays. Remember, however, that eating more anti-inflammatory greens supports skin health—it’s not a hall pass to roast yourself for hours in the sun without sunscreen.

So, how much leafy green goodness do you need? Just a 1 cup serving of spinach, Swiss chard, or kale a few times a week will do the trick. No veggie stand nearby? Then fill the antioxidant gap by adding a scoop of powdered greens to your morning smoothie or your water bottle to sip on throughout the day.

2. Feed Your Skin Good Fat

Another way to improve skin health and help make it more sunshine-ready is to ditch sugar and processed foods. Also, lighten up on coffee, which can leave skin looking dull and dehydrated. Instead, eat lots of fresh, whole produce to maximize nutrients at every meal—and be sure to make room for good fats.

A skin-savvy summer plate will include good fats to hydrate and nourish your skin (and the rest of you) with fatty acids, which help protect against sun damage and skin cancer. Delicious, skin-supporting options include:

  • Avocados: A tasty, creamy, and rich source of healthy fatty acids.
  • Chia Seeds: Tiny seeds, big benefits. Packed with inflammation-taming omega-3s, they help tame hunger, too.
  • Coconut Oil: A spoonful in your morning smoothie adds medium-chain fatty acids and saturated fats to help fuel the formation of new skin and prevent sun damage.
  • Olive Oil: A staple of the Mediterranean diet and a heart-healthy fat with anti-cancer effects.
  • Fatty Fish: Wild salmon and sardines come complete with omega-3 fatty acids to help keep inflammation in check and protect skin from damage and skin cancer. Not a regular fish eater? You can still reap many of its benefits by supplementing with krill oilwhich contains astaxanthin to support skin health and helps protect against the UV damage that leads to sagging and wrinkles.

3. Get Your Antioxidants On

To boost the health of your skin, look for foods that pack in the antioxidants, like carotenoids and catechins. To take advantage of as many of these health-enhancing, collagen-boosting, protective antioxidants as possible, “eat the rainbow.” Rich, green leafy veggies, deep purple, dark red, bright red, yellow, and orange veggies and fruits, raw or cooked—all should have a place in your skin-supportive menu. Among must-haves:

  • Greens: Leafy greens like spinach, kale, arugula, turnip greens, and collard greens, plus broccoli, brussels sprouts, etc.
  • Blue/Purple: Eggplant, purple asparagus, blackberries, black currants, blueberries, plums, etc.
  • Red: Beets, red cabbage, red onions, tomatoes, pomegranates, strawberries, cherries, cranberries, etc.
  • Orange/Yellow: Carrots, yellow onions, butternut squash, cauliflower, sweet potatoes, pumpkins, apricots, peaches, etc.

4. Have A Tall Glass Of Iced Polyphenols

How to fit even more skin protection into those hot summer days? With polyphenol-rich green, white, black, or red teas, preferably organic. For thousands of years, tea has been known for its positive effects, due in part to the significant amount of antioxidant polyphenols found in every cup. More recently, studies have linked tea drinking to lower cancer rates and protection from premature skin aging, so drink up all summer long and beyond.

5. Get Smart About Your Sunscreen

Your body needs sunlight to thrive, but it also needs protection from UV rays. Short bouts of sun exposure are necessary for your body’s natural vitamin D production, but you don’t want to risk a sunburn either. How to do it safely? Click here for my timely tips on sensible sun exposure. After you’ve had your fill—about 15 minutes, a few times a week, before skin starts to turn pink—it’s sunscreen time. But not just any old sunscreen. With so many of them containing dangerous ingredients, I urge everyone to buy the best quality they can and shop according to the Environmental Working Group’s Skin Deep Sunscreen database. Among its top-rated sunscreens based on safety is Protect All Over SPF 30 Sunscreen by Beauty Counter (a summertime favorite of mine), Protect All Over SPF 30 Sunscreen by Beauty Counter.

6. Boost Skin From Within—And Protect It Too

By eating antioxidant-rich produce and drinking antioxidant-rich teas throughout the season, you’ll be boosting summertime skin health as well as your skin’s ability to protect itself from sun damage. Add to that a well-chosen sunscreen that’s low in toxins, and you’re well on your way to healthier summer skin—inside and out. But don’t stop there. Consider adding even more skin support with my three favorite supplements for summer skin:

  • Krill oil, which contains astaxanthin to support skin health and helps protect against sun damage.
  • Alpha lipoic acid, the antioxidant that helps protect skin collagen and combats signs of cellular aging.
  • Vitamin D3, to boost levels, protect against skin cancer, and help make your skin more prepared for sun exposure by producing melanin faster to better protect itself.

For more ideas on protecting your skin and on safer sun exposure, check out Sunny Side Up, my post on how to get a healthy glow.

The post 6 Tips for Your Healthiest Summer Skin Ever appeared first on Dr Frank Lipman.

]]>
http://www.drfranklipman.com/6-tips-healthiest-summer-skin-ever/feed/ 0
Mindset for Maintenance: Getting Clean and Staying There http://www.drfranklipman.com/maintenance-getting-clean-staying/ http://www.drfranklipman.com/maintenance-getting-clean-staying/#respond Fri, 20 May 2016 09:00:18 +0000 http://www.drfranklipman.com/?p=26990 A gentle cleanse, like the Be Well Cleanse, is based on whole food meals and detoxifying smoothies and herbal supplements, not starvation. Cleaning up your diet and removing inflammatory foods based on the Cleanse diet allows your body to focus on rejuvenation, instead of repair, and can increase your energy, leaving you feeling revitalized. Glowing skin, fabulous moods, happy thoughts, and clearer thinking are all common results from the many groups that I’ve led through the Be Well Cleanse. However, sustaining this eating style and level of well-being can be a challenge once your cleanse is over.

The post Mindset for Maintenance: Getting Clean and Staying There appeared first on Dr Frank Lipman.

]]>
maintenance
A gentle cleanse, like the Be Well Cleanse, is based on whole food meals and detoxifying smoothies and herbal supplements, not starvation. Cleaning up your diet and removing inflammatory foods based on the Cleanse diet allows your body to focus on rejuvenation, instead of repair, and can increase your energy, leaving you feeling revitalized. Glowing skin, fabulous moods, happy thoughts, and clearer thinking are all common results from the many groups that I’ve led through the Be Well Cleanse. However, sustaining this eating style and level of well-being can be a challenge once your cleanse is over.

A shift in thinking and behavior post-Cleanse is necessary to maintain healthy habits and continue to feel your best. After asking dozens of our clients for their insight and advice, we have compiled our best recommendations and tips for you.

Ready to feel your best even after the cleanse? Here are 5 ways to shift your thinking to stay clean and feel great during the Cleanse phase and beyond:

1. Progress, not perfection:  Everyday life is stressful, and even my most well-intended clients find perfection difficult to attain. Who wants to be perfect, anyway? It’s often a set-up to NOT be perfect, and go off the rails. Don’t sweat it if you miss your morning smoothie, or your Monday run or barre class. Make it work as best you can and keep going. Make your next choice the right one.

2. Savor your food:This approach is tried and true, which is why I love it.  When you focus on the amazing produce and delicious whole foods options at your disposal, you won’t think twice about ditching parmesan cheese or other trigger foods that wreak havoc on your body. Go for variety, and be sure you love what you eat.

3. Baby steps…and sips: Hydration is key to long-term success both during the Cleanse and after for appetite control, brain functioning, energy, and overall health. But it can be daunting to get your daily dose if you think of it in terms of number of glasses, right?  Begin to drink water early in the day, and keep it steady until late afternoon, or very early evening, so that you’re not up all night.  On busy days, I keep my portable water bottle filled. When I’m at home, a good rule of thumb I follow is to drink one glass of water every hour.

4. Sit down and eat:  It can be very easy, and tempting, to eat on the run or while doing something else.  But it can leave you feeling hungrier than before you started, and you’ll almost always overeat when you do.  Even worse, your food won’t have a chance to digest properly, and you’ll undo the progress you made rebuilding your gut bacteria during the Cleanse.  Take time to chew, savor, and enjoy your meals.  You’ll feel better and be more productive the rest of the day.

5. Celebrate along the way:  Changing your habits and improving your daily behavior is not easy.  So, acknowledge your progress, and celebrate those small wins.  Skipped the glass of wine at the cocktail party?  Great!  Got in an extra mile of walking between meetings?  Fantastic!  Took the stairs or snacked on veggies?  You’re the boss! Stay focused on what works and congratulate yourself for how far you have come.  Self love will do wonders for your immune system, and keep you in top shape at the same time.

Liked these tips?  Get more from me on my award winning blog or stay tuned for future Be Well posts!  

The post Mindset for Maintenance: Getting Clean and Staying There appeared first on Dr Frank Lipman.

]]>
http://www.drfranklipman.com/maintenance-getting-clean-staying/feed/ 0
EWG’s Ken Cook Shares His Best Advice on Sun Safety http://www.drfranklipman.com/ken-cook-shares-best-advice-sun-safety/ http://www.drfranklipman.com/ken-cook-shares-best-advice-sun-safety/#comments Thu, 19 May 2016 09:00:43 +0000 http://www.drfranklipman.com/?p=26981 The sun is finally start to shine bright, and you’re ready to lather yourself with clean, healthy sunscreen, but finding a safe and effective sunscreen isn’t the only key to sun safety. According to Ken Cook, President and Co-Founder of Environmental Working Group (EWG) and a leader in the environmental health movement, protecting yourself from skin cancer is more than just sunscreen; there’s an entire sun safety protocol to follow. Ken educated the Beautycounter community about his tips and tricks—and we’re sharing his words of wisdom with the Be Well community too.

The post EWG’s Ken Cook Shares His Best Advice on Sun Safety appeared first on Dr Frank Lipman.

]]>
sun safety
The sun is finally start to shine bright, and you’re ready to lather yourself with clean, healthy sunscreen, but finding a safe and effective sunscreen isn’t the only key to sun safety. According to Ken Cook, President and Co-Founder of Environmental Working Group (EWG) and a leader in the environmental health movement, protecting yourself from skin cancer is more than just sunscreen; there’s an entire sun safety protocol to follow. Ken educated the Beautycounter community about his tips and tricks—and we’re sharing his words of wisdom with the Be Well community too.

The Facts

  • Skin cancer, often overlooked in our current “tanning culture,” is a real public health threat.
  • During their lifetimes, 40%-50% of Americans who live to 65 will be diagnosed with at least one of two skin cancer tumors.

How To Find Safer Sunscreen

  • Many sunscreens use chemical sunblockers like oxybenzone, which soaks through skin, can trigger allergic skin reactions, and may be a hormone disruptor. Look for mineral sunscreens, like our Protect All Over Sunscreen and Dew Skin tinted moisturizer, which use non-nano zinc oxide—an effective, natural, and safer mineral sunblocker.
  • Prioritize broad-spectrum sunscreens.
  • Find water-resistant brands.

What To Avoid

  • Ingredients like oxybenzone and vitamin A (retinyl palmitate)
  • Sunscreens with added insect repellent
  • Anything above SPF 50, which can give a false sense of security and has unclear added sun protection
  • Make sure you’re not using sunscreen as a way to prolong your hours in the sun.
  • Wear clothing with SPF, like rash guards, hats, and sunglasses.
  • Avoid getting a sunburn—especially children. It’s a significant risk factor in developing skin cancer later in life.
  • Read and share EWG’s recently released annual sun safety report.

Our goal is to give you the tools to make better decisions—regardless of whether or not your sun safety solutions include Beautycounter. Together, we can help to protect against skin cancer and create a healthier world for all of us.

The post EWG’s Ken Cook Shares His Best Advice on Sun Safety appeared first on Dr Frank Lipman.

]]>
http://www.drfranklipman.com/ken-cook-shares-best-advice-sun-safety/feed/ 2
Get Glowing Skin with This Green Smoothie http://www.drfranklipman.com/get-glowing-skin-green-smoothie/ http://www.drfranklipman.com/get-glowing-skin-green-smoothie/#comments Tue, 17 May 2016 09:00:34 +0000 http://www.drfranklipman.com/?p=26974 What if you could drink your way to glowing skin? When it comes to your body, especially your skin, you are what you eat. Eating a diet full of phytonutrients, vitamin C, and healthy fats can give you that glow. One of the most delicious and nutritious ways to do that is to whip up this Healthy Glow Smoothie.

The post Get Glowing Skin with This Green Smoothie appeared first on Dr Frank Lipman.

]]>
Glowing Skin
What if you could drink your way to glowing skin? When it comes to your body, especially your skin, you are what you eat. Eating a diet full of phytonutrients, vitamin C, and healthy fats can give you that glow. One of the most delicious and nutritious ways to do that is to whip up this Healthy Glow Smoothie.

Healthy Glow Smoothie Recipe (Serves 1)

Ingredients:

  • 1 serving of your favorite Be Well Sustain powder
  • 1 packet of Be Well Greens powder
  • 1 cup unsweetened coconut milk (or non-dairy, non-soy milk)
  • Juice of 1 lime
  • 2 kiwis, peeled and diced
  • 1 cup kale
  • 1⁄4 of a small avocado
  • 1 Tablespoon coconut oil
  • 1/2 teaspoon Be Well Probiotic powder
  • 1/4 teaspoon Matcha green tea powder
  • 4 ice cubes

Directions:

Add ingredients to blender and blend until smooth and creamy.

For more ways to get healthy glowing skin, tune in to an exclusive workshop with Dr. Lipman and Gregg Renfrew, founder and CEO of Beautycounter, on Monday, May 23rd at 5:00pm (EST), discussing healthy skin from the inside out. Sign up to join us!

The post Get Glowing Skin with This Green Smoothie appeared first on Dr Frank Lipman.

]]>
http://www.drfranklipman.com/get-glowing-skin-green-smoothie/feed/ 1
The Allergy Solution: Unlock the Surprising Hidden Truth Behind Why You’re Sick and How to Get Well http://www.drfranklipman.com/allergy-solution/ http://www.drfranklipman.com/allergy-solution/#respond Mon, 16 May 2016 09:00:58 +0000 http://www.drfranklipman.com/?p=26962 Q: What have you discovered about the surprising hidden truths behind chronic symptoms?

A: You may not think of yourself as allergic. Your nose may not run, and your skin doesn't itch. But you have common complaints that just won't go away.

The post The Allergy Solution: Unlock the Surprising Hidden Truth Behind Why You’re Sick and How to Get Well appeared first on Dr Frank Lipman.

]]>
The Allergy Solution
By Leo Galland M.D. and Jonathan Galland J.D.

Q: What have you discovered about the surprising hidden truths behind chronic symptoms?

A: You may not think of yourself as allergic.  Your nose may not run, and your skin doesn’t itch.  But you have common complaints that just won’t go away.  

Do you suffer from:

  • Weight gain?
  • Stomachaches?
  • Insomnia?
  • Headaches?
  • Fatigue?
  • Depression or anxiety?
  • Brain fog?

As the research, and my experience, shows,  allergy can be the culprit. I’ve seen chronic conditions that were previously diagnosed as autoimmune diseases,  psychiatric disorders, or many others, wind up being allergic in origin.

In The Allergy Solution, we reveal the proven role of allergy in causing weight gain, fatigue, headache, joint and muscle pain, a range of digestive symptoms from heartburn to diarrhea, mood problems, poor mental focus, and more. The Allergy Solution also contains a Step by Step method for determining if you have hidden allergies. And if you suffer from classic allergies like rhinitis, eczema or have asthma, our program address these issues from a nutritional and lifestyle perspective.

Q: Why are we seeing an epidemic of allergy today?

A: Allergic disorders have increased dramatically over the past few decades. Allergies were once rare. Today they affect over a billion people. There are four interacting factors:  environmental toxicity—indoors and outdoors—depletion of beneficial intestinal bacteria and fast food all contribute to allergies.

Environmental toxins damage your body’s surfaces, like the respiratory or intestinal lining or the skin. The damaged lining tissue becomes a site where allergy develops. Good nutrition can stop the cycle from snowballing.

Q: How does allergy cause weight gain and prevent weight loss?

A: What happens is a vicious cycle driven by the effects of allergy on your metabolism. Clinical research reveals a strong link between allergy and weight gain. People with allergies are more likely to become overweight. People who are overweight are more likely to develop allergies.

Laboratory research shows that allergic reactions actually make fat cells grow larger and larger fat cells create a type of inflammation that unleashes stronger allergic reactions. Identifying food allergies is essential for healthy weight loss.

Q: How does your program affect the skin?

A: Your skin is your most visible barrier against a toxic environment and a key target for allergic reactions. Allergy rapidly ages the skin and reversing allergy is essential to restoring its vitality.

The nutrients that nourish your immune cells are also essential for nourishing your skin. In addition, Mission Detoxable helps you decrease the stress placed on your skin by avoiding toxins in your home.

Q: What are the most important nutritional factors for reversing allergy?

A: It is vital that the food you eat supply the nutrients you need to help your body remove toxins and establish healthy immune balance. To accomplish this, I developed a simple approach that I call the Power Wash. It’s like hitting the re-set button on your computer. You can get started over a 3-day weekend.

With the Power Wash you eliminate the major problem foods like wheat, dairy, soy, corn, yeast, eggs and you nourish your body with a specially designed combination of vegetables, fruits, spices, herbs, seeds and teas.

Q: What’s special about the foods in the Power Wash?

A: They’ve been chosen because they support the function of a critical part of your immune system: regulatory T-lymphocytes. We’ll call them T-regs. Their role is to turn off the unwanted immune reactions that create allergies. If you have allergies, you suffer from defective function of T-regs.

You need concentrated nutritional support for T-regs, which comes from natural folates found in leafy greens; carotenoids found in orange and yellow vegetables; the bioflavonoids found in parsley, strawberries and oolong tea; and organic isothiocyanates found in broccoli and other cruciferous vegetables.

Q: Are there other special nutritional needs of people with allergies?

A: Research shows that people with allergies often suffer from nutritional deficiencies and may need nutritional enrichment of protective factors like selenium, magnesium, vitamins C and D, and omega-3 fats. In The Allergy Solution we provide a nutritional approach to overcoming allergy through food and supplements.

How do indoor toxins contribute to allergies?

A: A new chemical comes out of a laboratory somewhere in the world every 2.6 seconds. That’s about a million a year. Over 100,000 of these have made their way into our homes, hidden in cleaning solutions, personal care products, clothing, and furnishings.

Spray cleaners, air fresheners, fragrances, formaldehyde, and disinfectants are proven to increase the risk of developing allergies and asthma. The Allergy Solution contains a program for freeing your home from these toxins. We call it Mission Detoxable.

Q: What’s the role of your gut in creating or defending against allergy?

A: Two-thirds of your immune system is located in your intestinal tract. The gut is like a boot camp for training your immune cells. The drill sergeants are the bacteria living in your intestines. Biodiversity of these bacteria is essential for immune health and protects against allergy.

Antibiotics, pesticides, herbicides, disinfectants and the modern diet all destroy this diversity and contribute to the allergy epidemic. The Allergy Solution contains a program for overcoming allergies by healing your gut. It’s called ARC, for Avoidance, Reflorastation and Cultivation.

Q: How does your book address the environmental challenges facing the world?

A: My son Jonathan and I wrote The Allergy Solution to change how the world thinks about allergy, health, and our relationship to the environment. We reveal the science that says allergies are not just annoying symptoms to be covered over by medications, and the environment is not just a convenient place to put our car exhaust, toss our garbage, and spray our pesticides.   In the chapter “How Did We Get So Sick” we bring to light the astonishing research that connects pollution, global warming and toxins to rising allergies and asthma.

The environment is all around us and within us, inside our digestive tract, respiratory system, and whole body. we have exposed the truth that just as the earth’s environment is out of balance, our bodies have become out of balance.  Now the environment we all depend on is threatened as never before.   

Be Part of the Solution

Could we all work together to turn around air pollution, giving those with asthma—and those without—a better chance to breathe free? Reductions in air pollution could also curb the rising levels of pollen, helping those with hay fever feel more comfortable. Using fewer toxic chemicals would reduce the burden on the environment.  

Your allergies are connected to the food you eat, the air you breathe, and the environment you live in. Stand up for your health and protect nature as if your life depends on it. Join us and be part of the solution. Learn more about natural health by joining our community at www.drgalland.com. Follow Dr. Galland on Facebook and on Twitter and follow Jonathan Galland on Facebook  on Twitter.

The post The Allergy Solution: Unlock the Surprising Hidden Truth Behind Why You’re Sick and How to Get Well appeared first on Dr Frank Lipman.

]]>
http://www.drfranklipman.com/allergy-solution/feed/ 0
The Upgraded Avocado Toast http://www.drfranklipman.com/upgraded-avocado-toast/ http://www.drfranklipman.com/upgraded-avocado-toast/#respond Fri, 13 May 2016 09:00:51 +0000 http://www.drfranklipman.com/?p=26945 We’ve upgraded the ever-popular avocado toast with homemade gluten-free bread and a poached egg, on top, for added protein and nutrients.

We now know that the yolk contains most of the egg’s nutrients, so it’s about time we change your mind about egg yolks (if we haven’t already)! The yolk contains choline, which is essential for the functioning of all cells, especially brain cells. Egg yolks also contain antioxidants; B vitamins, including B12; vitamin A; iron; selenium; biotin; phosphorous, and other various trace nutrients. Egg whites, alone, lack many of the nutrients that are found in the yolk, a nutrition powerhouse.

The post The Upgraded Avocado Toast appeared first on Dr Frank Lipman.

]]>
Avocado Toast

We’ve upgraded the ever-popular avocado toast with homemade gluten-free bread and a poached egg, on top, for added protein and nutrients.

We now know that the yolk contains most of the egg’s nutrients, so it’s about time we change your mind about egg yolks (if we haven’t already)! The yolk contains choline, which is essential for the functioning of all cells, especially brain cells. Egg yolks also contain antioxidants; B vitamins, including B12; vitamin A; iron; selenium; biotin; phosphorous, and other various trace nutrients. Egg whites, alone, lack many of the nutrients that are found in the yolk, a nutrition powerhouse.

We use one of our favorite homemade gluten-free bread recipes from Elana’s Pantry. You can also use a store-bought, gluten-free bread but make sure to check the ingredients to avoid too many additives.

Ingredients:

  • 1 egg
  • ½ Hass avocado
  • 1 slice gluten-free bread
  • salt & pepper
  • chili flakes

Toast bread until dark and firm.
Scoop the avocado into a bowl and mash with a fork.
Spread mashed avocado on toast
Poach egg (or cook sunny-side up).
Place egg on avocado toast and sprinkle with salt, pepper, and chili flakes.
Cut diagonally and allow yolk to ooze over and onto the plate.

The post The Upgraded Avocado Toast appeared first on Dr Frank Lipman.

]]>
http://www.drfranklipman.com/upgraded-avocado-toast/feed/ 0