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Patient Resource Library

“If there is the slightest chance that a patient can be educated in the methods that enable him to reduce his own pain and disability using his own understanding and resources, he should receive that education. Every patient is entitled to the information, and every doctor should be obliged to provide it”.

Robin McKenzie, CNZM, O.B.E., FCSP (Hon), FNZSP (Hon), NZCP (HLM), Dip. MT, Dip.MDT

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Smoothie Recipe

The following smoothie recipe is an anti-inflammatory, health-promoting meal. It takes less than 5 minutes to prepare and can be eaten “on-the-go”. It will stay cool and fresh for several hours if you store it in the fridge or use a BPA-free insulated thermos and/or an insulated cooler bag (we recommend PackIt).

This particular smoothie recipe will provide you with a well-balanced meal with a low glycemic index, so it will give you long-lasting energy without promoting weight gain. The exact ingredients and proportions can be modified to suit your tastes. We recommend fresh, organic ingredients whenever possible, although frozen fruit can be substituted for fresh if you happen to run out. Combine the ingredients (ideally in the following order) in a blender, and blend on low or ice crush for a bit and then on high until smooth.

  • 4 ice cubes
  • Coconut water as a healthy source of electrolytes and to provide desired consistency of the drink
  • Enough water or coconut water to more or less cover the ice cubes
  • About 3 tablespoons of “Dr. Rick’s Mix”. (see recipe below)*
  • Optional: extra nuts and/or seeds or nut butters (peanut, almond, cashew, etc.) to suit your taste or if you prefer a heartier, more filling smoothie.
  • Optional: 1 raw egg to provide additional protein and energy. Be sure the egg is fresh and the shell is thoroughly washed before cracking.
  • About 1 handful of freshly cut fruit. Choose a variety of fruits and combinations that you enjoy. Healthy options include berries as they have a relatively low glycemic index and contain lots of antioxidants. Other healthy options include banana, pineapple, mango, papaya, peaches, plums, nectarines, watermelon, or anything in season.
  • About 3-5 tablespoons of yogurt, kefir, (for healthy probiotic cultures) or coconut milk for health-promoting essential fatty acids and long-lasting energy.
  • Just a few leaves or even a handful of fresh leafy green vegetables such as spinach or kale. Use just a little and you won’t even taste it. Use more if you like the taste and want the extra health-promoting benefits of greens.
  • It’s best not to add any additional sugar, but a teaspoon of raw, unfiltered honey or a few grapes helps make the smoothie more palatable to some.

*To make “Dr. Rick’s Mix”, combine the following ingredients in an airtight container for optimal storage: roughly equal parts raw organic pumpkin seeds, flax seeds, hemp seeds, and whey protein powder. We recommend BioPure Protein by Metagenics (available at our office) because it is a bioactive, pure product containing naturally occurring immunoglobulins. It is not a protein isolate and is minimally processed, so it contains more active (and less denatured/inactive) proteins. Vegans may choose a suitable vegan substitute. Note that combining pineapple with protein powder will denature the protein to some degree, so we recommend only using pineapple occasionally for this recipe. You may also choose to add some traditional steel cut oatmeal (not instant) if you prefer the taste and texture and desire some additional fiber.

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