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Introduction

Here we are again, at the end of 2016, full on in the Holiday Season and looking forward to A Very Healthy 2017!  

Below are some tips and tricks for getting through the holiday season in a reasonable fashion, and then recovering right after! 

I wish you all the very best over these holidays and an even healthier 2017.


Dr. Dale's 2017 Schedule Change

Beginning Monday, January 9th, I will adjust my schedule and will be seeing patients all day on Monday and will be out of the clinic on Tuesdays.


Dr. Dale's Recovery and Rejuvenation Program

This program is primarily for patients who have been on a nutritional and/or weight loss program with me in the past.  If you have been on a Dr. Dale program, and you now feel the need to Recover and Rejuvenate after a period of excess eating, and maybe a 3 – 10+ pound weight gain (i.e., following the holidays, or just a period of frequent "slip ups"), this is a simple, very specific, healthy way to quickly drop those extra pounds, replace some less-than-ideal habits and recover your well-being and vitality.  I have done this with over a thousand patients and the results are predictable: you feel better and you get healthier.

The daily routine described on the back of this sheet can be done for one to three weeks, and if you follow it properly you should lose anywhere from 2 – 7 pounds the first week and 1 – 3 pounds each week thereafter!  It is simple and timesaving for most people.  You will most likely feel noticeably healthier within the first 3 – 5 days, and the cost of your rejuvenation product is usually no more—and quite possibly less than—the two meals you would normally be buying each day!

Some keys to getting the greatest benefits from your R+R Program: 

Stick as closely to the program as possible.  Before making any changes to the program, please check with me.  Ideally you should make an appointment with me before starting the program.  This will allow us to clarify how you are feeling, what your weight is, any specific symptom changes you seek or goals you have and how long you plan to be on the program.  I will also review your current supplement program and usually decrease what you are taking during the R+R program.  You may want to have a body composition analysis prior to starting.

You should make another appointment just before you reach the end of your program so I can interpret the results.  This can be critical to maintaining the majority of your improvements for the long term.  I will let you know how to reintroduce foods into your diet and what to watch for.
DAILY ROUTINE

Upon Arising:  Drink at least 12 ounces of water very first thing in the morning.  Drink lots of water throughout the day, approximately ½ oz. per pound of body weight.

Breakfast:  Drink one serving (2 scoops) of BioCleanse Plus or OptiCleanse GHI, plus one scoop of nanogreens (not necessary with OptiCleanse) mixed in 10-12 ounces of water.  Shake it up and drink.  See me to determine which product is best for you.

Between Breakfast and Lunch:  Drink plenty of water, and if needed snack on either raw fruit or raw vegetables.  If eating fruit, choose apples, pears, melons, citrus or berries.  Organic fruits and vegetables are preferred.  Your healthiest snack choice is a scoop of nanogreens in 8-10 ounces of water.  This will fill you up and enhance the overall results of your program.

Lunch:  The same as breakfast.

Between Lunch and Dinner:  The same as between breakfast and lunch. 

Dinner:  Oh boy!!!  You get to eat as large a meal as you want!  This meal should consist of protein and veggies, lots of veggies.  Your best choices are large salad, a large bowl of soup (see recipe), or steamed veggies with protein.  Additionally, you should use olive or walnut oil on your veggies, or an olive oil-based salad dressing.  Your vegetables can be eaten either raw or steamed, and you can eat as much as you like. 

After Dinner:  Drink more water.  If you need a snack you can have another serving of fresh fruit.  However, this should be at least 2 hours after your dinner.

Alternate Option:  You do have the option of eating lunch instead of dinner and having your second shake at dinnertime.

Other Liquids:  Lemon in water is fine anytime.  Re: caffeine, continue to have green tea, black tea or coffee without milk or cream.  You can have as much herb tea as you wish.  Stevia is your best sweetener, or a tiny bit of honey.

If you experience any unusual symptoms while on this program, email me, call the office to speak with me, or come in as soon as possible.  On very rare occasions we may have to make some modifications to your program.

Congratulations on taking such an important step in creating a healthier life!!!

If you have any questions, either send me an email or give us a call.


Dr. Dale's Rejuvenation Soup

This soup and its variations are designed to help you recover and rejuvenate.  They are not necessarily a gourmet meal, but you will find them refreshing, tasty, and very rich in alkalinizing minerals.  They are also apt to have some diuretic effect, which is a good thing.  

The quantity below is enough for one person for a number of meals; it makes approximately 5 quarts.  Once done, it is very convenient because your next several meals are ready in no time!  

Ingredients: 
1.5 lbs. carrots, roughly chopped into ½” – 1” chunks
3 lbs. leeks, white & light green parts only, sliced into ¼” – ½” rings (can also use onions, cut into ½” – 1” chunks, or mix leeks & onions)
2 lbs. green cabbage, cored and sliced into ¼” wide slices
3 quarts + 2 cups filtered water
Olive oil, a drizzle

Note: when buying leeks, choose those that have the most white.

Cooking Directions: 
Lightly cover the bottom of a large soup pot with some olive oil.  Add the carrots, leeks and/or onions to the pot and sauté lightly until the onions become translucent. Add the filtered water to the pot.  Bring the water to a boil, then reduce to a simmer for 20 minutes.  Add the cabbage and simmer for another 20 minutes.  

Flavor Options:
You can use chicken stock as part of your liquid (up to half of the liquid).  This will provide more body and flavor to the soup.  I would only recommend using either homemade chicken stock or “Stock Options” frozen chicken stock (available at Gelson’s).  This is the commercial version that does not have a lot of added salt or lots of other added ingredients. 

If you want to add some tomatoes to this soup, which also makes for a more substantial flavor, you can use a can of “No Salt Added” whole or crushed tomatoes.  They are likely to be best either blended or put through a food mill.  Alternatively, you could use 2 – 4 cups of a good quality jarred tomato purée.  I recommend bionaturæ® Organic Strained Tomatoes.  Gelson’s and Whole Foods carry this brand.  It is very clean, with no salt or preservatives added.  
 
Seasonings & Toppings:
If you feel you have to have some salt with this—and you have not already added sodium-containing stock or tomatoes—use only a good quality sea salt and use as little as possible.  You should also drizzle up to a tablespoon of Extra Virgin Olive Oil into each large bowl of soup.  Additional toppings to add some flavor or freshen up this soup (use any or all): chopped cilantro, parsley, basil, raw onion, garlic or red pepper flakes to add some spice.  Any fresh herbs added to this are fine, as well as red or green salsa.

Protein:
You can choose any one of the following proteins: salmon, halibut, snapper, chicken or turkey (breast, leg or thigh).  Cook these separately and then add to your soup for that meal.  Cooking them separately will allow you to use the same pot of soup over several days, varying the protein source from day to day so you don’t get bored.

You can broil, roast, poach or steam your fish or poultry proteins.  One option is to take some of the broth from the soup and use that to poach or steam your protein.   3 – 5 ounces of protein should be sufficient for one meal.  

You can also use eggs as your protein source.  Here’s how: Hard-boil some eggs, and for each meal chop up two eggs and sprinkle them on top of your soup.  Another method is to beat two eggs, and while your serving of soup is simmering, slowly pour the eggs into the soup while stirring; this gives you a version of egg drop soup. The hard-boiled egg version is the French way and very convenient.  You can hard-boil 6 or more eggs at one time and have them ready whenever you need them.


January Product of the Month and Last Chance for December's!

To help you with the restore and rejuvenation program, Opti-cleanse and Bio-cleanse plus will be on sale through January 31st!
Buy one you get a 10% savings. 
Buy 2 or more and you get a 15% savings!  

Additionally, don't forget to take advantage of our current product special, ProbioMax 350, which ends Dec. 31st.


A Reminder: Dr. Dale's Holiday Eating Tips and Tricks!

Here we are approaching the finish line of holiday eating.  Below are some tips and tricks to help you either avoid altogether or at least minimize the damage from these special meals.

Here is a simple solution that allows you to have your cake or pie, and eat it too. The keys to surviving Christmas, Hanukah, and New Years, without feeling like a one of the Rose Bowl Blimps, and without gaining any significant amount of fat! Follow the link below and enjoy!

1. Make sure the meal has lots of different tasty veggies that you love.  I like to do variations on the traditional themes.  For instance, I often make a mix of roasted onions with a balsamic glaze instead of the usual creamed onions.

2. If you are having wine or other alcohol on this day, wait to have some of your meal before starting in on your "drink of choice," or at least have an appetizer first. Drinking before you start eating will go right to your head, which will greatly increase your odds of losing all dietary control.  A little food in your stomach first, plus some self control regarding how much you drink, and you are much more likely to stay "un-sauced and un-stuffed."  Another valuable tip if imbibing is to drink a glass of water after every glass of alcohol.

Read More Tips and Tricks


Quote of the Month

"Life starts from here. From now on is the good part. From now on you've got to have fun. You and me both."    -Masa Takayama


In Closing

Thank you for another wonderful year.  Enjoy the rest of your holidays with family and friends, new and old!

Be Well, Dr. Dale

Sign up using the form or call 805-687-0533 to make your appointment.

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Office Hours

Dr. Dale

Day
Monday8:00am - 12:00pm2:00pm - 6:00pm
TuesdayClosedClosed
Wednesday8:00am1:00pm
Thursday2:00pm6:00pm
Friday8:00am1:00pm
SaturdayClosedClosed
SundayClosedClosed
Day
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8:00am - 12:00pm Closed 8:00am 2:00pm 8:00am Closed Closed
2:00pm - 6:00pm Closed 1:00pm 6:00pm 1:00pm Closed Closed

Dr. Mark

Day
Monday 2:00pm 6:00pm
Tuesday 10:00am - 12:30pm 2:30pm - 5:45pm
Wednesday 2:00pm 6:00pm
Thursday 10:00am - 12:30pm 2:30pm - 5:45pm 
Friday 2:00pm 5:00pm
Saturday Closed Closed
Sunday Closed Closed

Dr. Mark

Day
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2:00pm 10:00am - 12:30pm 2:00pm 10:00am - 12:30pm 2:00pm Closed Closed
6:00pm 2:30pm - 5:45pm 6:00pm 2:30pm - 5:45pm 5:00pm Closed Closed

Dr. Hall

Day
Monday Closed Closed
Tuesday 10:00am - 1:00 pm 2:00pm - 6:00pm
Wednesday 2:00pm 6:00pm
Thursday 10:00am 1:00pm
Friday 2:00pm 5:00pm
Saturday Closed Closed
Sunday Closed Closed

Dr. Hall

Day
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Closed

10:00am - 1:00pm

2:00pm 10:00am 2:00pm Closed Closed
Closed 2:00pm - 6:00pm 6:00pm 1:00pm 5:00pm Closed Closed