Holiday Pain Free Diet

Posted in Weight Loss Health Natural Medicine on Nov 21, 2022

Pain FREE Diet Guide

‘Tis the season to be jolly, and I’m no Grinch. I’m not Santa either, packing on the pounds to make it through the cold winter night. Our Holiday traditions once served us, from the Thanksgiving harvest festival and binging straight through the Christmas winter solstice to survive the leaner winter months.

But our world is very different now. Most of us have access to food on demand. So, gluttony through the holidays no longer serves as a positive survival practice. And repeating the same 20 pound weight loss resolution every year gets old.

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So, most of us over 40 just keep gaining weight every year, still believing in Santa’s magic weight loss pill.

And it doesn’t have to be like that.

Food is the most abused drug in America, and most of us pick the worst foods for us when we are stressed.

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Holidays are stressful, just add alcohol and it’s a perfect formula for packing on the pounds while we “cheer” through the holiday get togethers loaded with more than usual carbs, fat and alcohol.

Just because it's the holidays doesn't mean we must throw health out the window, until New Year’s…

Indulging in sugary, processed foods, cheese and alcohol often leads to pain flare-ups, bloating, and weight gain. There are plenty of ways to enjoy the holidays without completely disrupting our metabolism.

So here are some early presents.

To Your Health

Blackberry Mocktail

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For medicinal purposes ;)

Blackberry plants can be used to treat various diseases and ailments such as cancer, dysentery, diarrhea, whopping cough, colitis, toothache, anemia, psoriasis sore throat mouth ulcer and hemorrhoids.

• 1 cup blackberries

- Keep best looking ones for garnish

• 1 tablespoon honey

• Juice 1/2 lemon

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- Keep other half of lemon and lime to slice for garnish

• Juice 1/2 lime

• 1 can blackberry flavored seltzer

• Mint leaves for garnish

- Muddle fresh blackberries add honey and lemon juice to taste

- Put 1 tablespoon blackberry mash into glass

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- Add lime juice

- Add blackberry seltzer

- Garnish with berries, mint, lime, lemon slices

Crudité Platter (crew-d-tay)

Crudité comes from the French word for "raw." It generally refers to raw vegetables that are served with a dip as an appetizer. A Crudité Platter can include vegetables like:

Asparagus – helps protect against blood sugar, blood pressure, cancer, inflammation

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• Baby Carrots - helps protect against blood sugar, bone loss, oxidative stress

Broccoli - helps protect against blood sugar, cancer, hormone imbalance, inflammation, oxidative stress

Cauliflower-helps protect against blood sugar, cancer, heart disease, hormone imbalance, infection, inflammation, oxidative stress

Celery - helps protect against cancer, heart disease, inflammation, obesity, oxidative stress, urinary tract infection

• Cherry Tomatoes - helps protect against cancer, heart disease, inflammation, obesity, oxidative stress

Cucumber - helps protect against constipation, heart disease, inflammation, diabetes, impotence, obesity, oxidative stress, stroke

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Endive (chicory) - helps protect against blood pressure, cholesterol, diabetes, dysbiosis, heart disease, infection, inflammation, oxidative stress

Green Beans - helps protect against arthritis, cancer, depression, fracture, heart disease, inflammation, obesity, oxidative stress, stroke

Green Onions - helps protect against blood sugar, cancer, cholesterol, chronic disease, dysbiosis, heart disease, infection, inflammation, oxidative stress

• Mini Bell Peppers - helps protect against blood pressure, cancer, cholesterol, heart disease, infection, inflammation, oxidative stress

Radishes - helps protect against blood pressure, cancer, chronic disease, dysbiosis, heart disease, infection, inflammation, oxidative stress

Shishito Peppers - helps protect against blood sugar, cholesterol, constipation, fatty liver, heart disease, inflammation, diabetes, obesity, oxidative stress

Snap Peas - helps protect against acid reflux, arthritis, blood sugar, cholesterol, inflammation, osteoporosis, oxidative stress

Yellow/Baby Squash - helps protect against cholesterol, heart disease, inflammation, insomnia, osteoporosis, oxidative stress

Zucchini - helps protect against blood sugar, constipation, heart disease, inflammation, obesity, oxidative stress

The Dip

Hummus -There are many reasons to love hummus and add it into your diet. It is traditionally made by blending chickpeas (garbanzo beans), tahini (ground sesame seeds), olive oil, lemon juice and garlic in a food processor. But that's not all! Not only is hummus delicious, but it is also versatile and packed with nutrients like protein, fiber, and healthy fats. Additionally, research has linked eating hummus to many impressive health benefits including improved blood sugar control and a reduced risk of heart disease.

You can get 8 grams of plant-based protein from just one 4 ounce serving of hummus!

Plant Based Entrée

Not a Fan of Tofu?

Plant Based meat substitutes have come a long way in the past few years. Some are better than others and of course it comes down to personal preferences and food sensitivities.

My gut is irreparably damaged from years of anti-inflammatory medications and antibiotics as a child.

The good news is that most of the time, thanks to Functional Medicine, I don’t even know I have a problem.

But my gut damage makes me super sensitive to some things and at times I consider it a blessing.

I don’t do well with grains, dairy, or overly processed foods.

So even within some of my favorite plant-based brands, some products cause me distress.

When it comes to holiday main courses, I recommend Quorn Meatless Roast.

What’s Quorn?

Mycoprotein (60%), Egg White, Onion, Milk Proteins, Canola Oil, Yeast Extract. Contains 2% or less of Calcium Chloride, Calcium Acetate, Natural Flavor, Onion Powder, Sage, Potato Maltodextrin, Sugar, Salt, Tapioca Dextrin.

Quorn mycoprotein is a fiber-rich, low-saturated fat protein source that comes from Fusarium venenatum, a naturally occurring fungus. They grow Quorn mycoprotein with the same process used for bread, beer, and yogurt.

Even with the milk protein, canola oil and MSG, surprisingly this plant-based meat substitute does not trigger a migraine for my wife or gut inflammation for me.

I simmer the roast in vegetable stock with some diced onions, soy sauce and orange juice, in an oven safe glass baking pan. I slice the roast in half, long ways, before cooking and again cut the slices long ways too. That makes it hard for my carnivorous guests to tell the difference.

Typical values 1/4 Roast (113.5g)

Calories 140

Total Fat 7g

Saturated Fat 0.5g

Trans Fat 0g

Cholesterol 9mg

Sodium 460mg

Total carbohydrate 7g

Dietary fiber 7g

Sugar <1g

Protein 15g


Love it or Hate it, Pumpkin Pie Spice Is Powerful Medicine

I LOVE IT! And use this powerful medicine every day year-round in my morning coffee.

Why is Pumpkin Pie Spice not just for Thanksgiving anymore?

Allspice can be used for a variety of ailments such as dyspepsia, intestinal gas, abdominal pain, heavy menstrual periods, vomiting, diarrhea, fever, colds and even obesity. It is also an effective way to cleanse your bowels.

Cinnamon is an antioxidant and anti-inflammatory, it has also been proven to lower blood sugar levels, fight off infection, and even reduce the risk of some cancers. Additionally, studies have shown that cinnamon may help improve symptoms of neurological disorders such as Parkinson's and Alzheimer's diseases.

Cloves have a long tradition of being used to help with digestive trouble and pain, as well as respiratory issues. Recently, however, studies have found that clove oil may also be good for dental health, fighting infection topically, relieving pain and even fighting cancerous cells.

Ginger is best known for acting as an anti-nausea agent, ginger also provides antioxidant, anti-inflammatory properties reducing cholesterol, improving lipid metabolism, decreasing the risk of cancer, cardiovascular disease, and diabetes.

Nutmeg has numerous health benefits, including pain relief, indigestion relief, cognitive function enhancement, detoxification of the body, improvement of skin health, alleviation of oral conditions, reduction of insomnia symptoms, immune system boosting. Additionally, nutmeg can improve blood circulation.

Easy as Pie

So instead of a slice of pumpkin pie, 323 calories, 46 grams of carbohydrates, 2.4 grams of fiber, 13 grams of fat, 2.6 grams of saturated fat, 5.2 grams of protein, 450 milligrams of sodium and 35 milligrams of cholesterol… Try a pumpkin pie spice smoothie for dessert.

• 1 cup pumpkin purée

• 1 large banana

• 1 cup unsweetened soy or coconut milk

• 1 tablespoon honey

• 1/2 teaspoon vanilla extract

• 1 1/2 teaspoon pumpkin pie spice

Approximately 160 calories 33g carbohydrates (4g dietary fiber, 19g sugar) 2.5g total fat, 0g saturated fat, 5g protein, 0mg cholesterol, 65mg sodium.

Or just add a ¼ teaspoon of Pumpkin Pie Spice to your coffee with ¼ teaspoon MCT powder and ¼ teaspoon of your favorite all-natural no calorie sweetener.

MCT stands for Medium Chain Triglycerides refined from coconut oil.

MCT can help with athletic performance, digestion, energy,  heart health, immune, inflammation, mood, weight loss...

Approximately 27 calories 4g carbs and 1 g fat.

Minty Fresh

Peppermint, people have used peppermint for medicinal purposes throughout history. Ancient Greeks, Romans, and Egyptians all made records showing that it was effective in treating digestive disorders and other conditions.

In present day, we continue to use peppermint oil to aid with IBS symptoms as well as other stomach issues digestion problems, the common cold & sinus infections, headaches grounding & reducing stressors.

Peppermint tea has no caffeine and no calories making it a soothing evening alternative to coffee or tea.

You can savor the holidays in a healthy way if you want to.

Every choice we make, adds or subtracts from our health. We all make mistkes, I’ve made more than my share, and it took a lot to figure out my why. I believe it’s so I can share the work-around life-hacks for those mistakes or better yet, lead by example on how to avoid the most common health blunders.

The Holidays are a time of Gratitude and Sharing. I’m Happy to Share my favorite Holiday Pain Free Diet Tips. There is no one size fits all answer to Rest, Exercise, Stress Management, or Nutrition. But success does leave clues and if you are willing to pay attention to your results, you can figure out what’s right for you. My life experience taught me that while there’s comfort in the crowd, the masters rarely behave like the masses.


Just this year I learned the word bespoke. /bəˈspōk/ It’s very British and means made for a particular customer or user, especially by high end tailors.

Unfortunately, conventional medicine science is the opposite of bespoke. Crunching numbers to placate the masses and only the masters can afford bespoke healthcare. I believe we all need bespoke healthcare. My mission is to bring as much bespoke health concepts and practices to the masses as possible.

If that’s the kind of doctor you want,

Request an Appointment Now.

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