I’ve got you covered, with the right shake to fit every palate and diet, and the recipe template I’ve perfected for my clients over the past 24 years. It works like a charm to vanquish hunger and cravings, boost your energy and metabolism, and help balance your hormones. In fact, as my clients have enthusiastically confirmed for over 2 decades, having a healthy balanced shake for breakfast is key to staying on track with eating all day long.

But only if you make it right.

What does that mean? The right ingredients, in the right balance, deliver the right metabolic and hormonal information to your body and brain. Change the formula and you’ll be conveying something else entirely, like “store fat”, or “feed me again right NOW”.

Start with a clean, healthy protein powder  In my practice, I rely primarily on either bone broth powders (from free range chicken or grass fed cows), or rice/pea proteins. The bone broth powders are the least allergenic.

By the way, as with all my supplements, I am not loyal to a particular brand. Which means I’m not limited to a particular brand. Instead, I vet a large number of products to come up with a few that are “best in show” for each category, whether that’s protein powders, probiotics, or magnesium. That means you benefit by my investment of time and money, and I’ll select from a range of top quality products, depending on what’s optimally formulated and, if you’re my client, what’s exactly right for you as a biochemically unique individual. All the companies I work with voluntarily work to pharmaceutical standards.

If you’re using your own powder, rather than one I offer, read the label. Here are the 2 most important things to check:

1. 5 grams or less of sugar per serving. Sweeteners like stevia, monkfruit, xylitol and erythritol have no to minimal impact on blood sugar, and are fine. Be careful of added fructose, or any of the innumerable other forms of sugar-in-disguise. And puhlease avoid artificial sweeteners, which not only don’t work to curb appetite or sugar cravings, but are toxic.
2. Around 20 grams of protein, give or take a few grams. More can throw your blood sugar and hormones off and make you hungry too soon. Too little won’t provide the nourishment you need for a meal – and your shake should be a full meal. Of course if you are a body builder or an active 25 year old man, you may need more.

My thoughts about other protein sources

• I tend to avoid whey, because dairy is a relatively common sensitivity, and most people do better keeping it to a minimum, if not avoiding it altogether. That said, some people do fine with dairy, but it still tends to be more inflammatory and risk setting off cravings. If you do use whey, avoid whey isolate, and look for whey from grass fed cows. You can find options on my website like PaleoMeal.
• Soy? That’s a hard NO. Soy is suppressive to the thyroid and estrogenic in ways you probably don’t want.
• Hemp and spirulina. I find most people who consume these regularly develop an intolerance to them, which means you’re not able to absorb the nutrients any longer.
• Egg Whites <sigh> This holdover from the days of low-fat dieting will cause you problems in the long run. Eggs are great for most people, but please don’t skip the yolks. In fact, if you want eggs in your shake, and have a fresh and healthy local source, try popping a yolk or 2 in there. But egg whites by themselves? Nope!

Q: Can I have a shake for lunch and dinner too?

A: Sure, occasionally it’s fine to have 2 in a day, but please don’t make it a habit, or use it as a “diet” to avoid having to eat food. I always want people to learn how to eat real food, to understand how to make the best choices in any and every circumstance. Even though the way I suggest putting your shake together includes plenty of real food ingredients, having shakes instead of real food is no way to live! If you’re doing it to lose weight, you’ll still have to grapple with choices at some point. (If you need help with understanding how to truly nourish yourself, and want support transitioning to happier, healthier eating, with no cravings, please consider my 6 Week Success Program)

Q: Can I use a shake every day? For how long?

A: Sure! I have clients who’ve used them for years, with occasional variations and breaks. Why not? Made the way I recommend, it’s dense nourishment, takes the decision-making out of one meal a day, and helps to keep you focused, satisfied and steady for 4-6 hours. That’s a winning combination!

Q: Are shakes okay for kids?

A: Absolutely! Certainly it’s better than skipping breakfast, or having a bagel, donut or cereal. My kids thrived on them all through middle and high school, when the brief time between waking and leaving for school was generally spent on their appearance, not their plate. But hand them a tasty shake to have while they’re getting ready? Problem solved! And for kids, as long as they’re not overweight, you can include more and sweeter fruits; they’ll burn them up a whole lot faster than you or I would.

There have been several recent research studies indicating what to me is patently obvious: better nutrition is effective in improving academic performance, sports performance, and emotional stability for kids.

Q: What?! No kale or spinach?

A: Nope. I don’t recommend anyone eat them raw, because they’re high in oxalates, which increase inflammation. The best way to eat spinach and kale is to blanch them, dump the water, and then cook them with a healthy fat like pastured butter or ghee.

So – ready for that recipe?

1 serving of your protein shake powder plus 4-6 oz of unsweetened coconut milk (*see below)

with TWO of these options:

• 1/4 cup berries (frozen fine but make it organic, as berries are a heavily sprayed crop)
• 2 tablespoons of chia, sunflower, and/or pumpkin seeds
• 2 tablespoons nuts or nut butter
• 1 Tablespoon of Coconut Oil or MCT Oil
• 1/2 avocado (adds fiber, healthy fat and potassium, and makes your shake extra creamy)

Add water/ice to taste, and blend. Ice will make it thicker. If you are hungry in less than 4 hours, try adding one more option. This is a full meal and should keep you full for 4-6 hours.

*A note about Coconut Milk I like Aroy-D in aseptics because it’s 100% coconut milk, no additives, no cans, or SO Delicious in refrigerated cartons if you’re buying at the supermarket (because they’ve removed the carrageenan). Almond and other nut milks are okay, but without the same nutritional benefits unless you make them fresh.  Rice milk is essentially sugars.

Got questions or comments? Please leave them here!

I am always happy when my clients do well, which means I am happy a lot! But Lyme is  such a complicated, devastating illness, and so many people go through years of pain and frustration before getting well.

The good news is that they CAN and DO get well. I don’t mean just a little better, able to function. I mean fully, wholly, happily healthy. Why not? We are resilient beyond measure. We are designed to heal.

Here are just 3 examples from those clients.

“Jimmy” is a bright and adorable 6 year old. A year and a half ago, they pulled a tick off his groin area, and even though he had a bullseye rash (only about half of people do) the ER said it was a mosquito bite and refused to treat him. His knees were swollen, his legs hurt, he was very pale, with dark purple under his eyes, he couldn’t sleep through the night, and he was tired, forgetful and lethargic, not exactly the norm for a 6 year old boy. He started writing his numbers and letters backwards, although he had good days and bad. He also had a chronic deep cough.

Two months later, he is a different child. His knees don’t hurt, his memory is better, the cough is just about gone. His mood is better and he sleeps through the night. He was chatty, playful, and gregarious, the way he’s meant to be. Onward!

“Bella” is a woman in her 60s who’s been dealing with Lyme since 1989, but had a bad resurgence of symptoms last summer, despite years on antibiotics. Her symptoms never completely went away. She had terrible anxiety, brain fog, night sweats, fatigue, reflux, urinary issues and more, and never felt rested. She had been diagnosed with fibromyalgia as well as Borellia and Babesia.

She came back 6 weeks later and triumphantly shouted “I am BETTER! My head is clearer than it’s been in years. I feel less Lyme in my nervous system. I can stand to be in a room with other people, or a a busy store, without being overwhelmed. If we stopped here, I’d be happy for the rest of my life.”  Of course we aren’t stopping there, because not everything is better yet. Oh, and she lost 8 pounds.

“Carol” was diagnosed with Lyme one year ago, and did rounds of Doxycycline, both orally and IV. She was doing okay until a month before she came in, when she was overwhelmed with aches, pains, head and neck aches and what she called “swishing” in her head. She had serious brain fog and vertigo, enough that it sometimes incapacitated her.

5 weeks later, she announced “The swishing is gone. That’s a lovely thing!” She has no headaches, and she is less tired. She dropped 10 pounds, a “pleasant surprise” since she wasn’t even feeling hungry with her new food plan.

I could go on. There were so many happy clients…

And I know some of you are hoping I’ll tell you exactly what they did to improve, and I wish I could, but it’s not like that. My clients are so successful because everything I do is customized for each of them.

For Lyme, I work with a collection of about 80 possible supplements to come up with exactly the best, right combination for each person, each time. (Those are just the Lyme-specific supplements.  I have hundreds more.) I like to re-evaluate every 4-6 weeks, as things change. I check food sensitivities, which can also change as we heal the gut and address inflammation. I check heavy metals and other toxins. If you’re in my office and know your blood type, I can use the Oligoscan, a medical device that gives accurate, instant readings, through the skin, of heavy metals, minerals, mineral balance ratios, and much more.

Sometimes it’s right to go after the “bugs”. Other times it’s better to build the immune system, or work on drainage and detox via the kidneys, liver, skin, etc. As I said in my interview with Stacy Shuman of Well-Scent a few years back, it’s a dance.

But the bottom line? Healing is possible. We are resilient beyond measure. All you need is the right guidance, information and support. Don’t let anyone tell you otherwise, and don’t settle for anything less.

Lyme is often considered synonymous with Borellia burgdorferi, but that is merely one infection contributing to this complex illness. My medical mentor of many years, Dietrich Klinghardt MD, describes Lyme as “multiple infections against the background of a toxic body.”

So what is Lyme Disease? Usually a combination of bacterial, viral, fungal and parasitic infections, all of which must be addressed. But the holistic approach always goes beyond targeting infections, to making the “terrain” of the body healthier.

This can include looking at heavy metals, food, environmental and chemical sensitivities, electromagnetic fields, cognitive issues, trauma and emotional stress, hormonal imbalances, detox capacity, improving lymphatic drainage (see April’s Holistic Outlook column), anti-inflammatory nutrition, and more.

It means rebuilding the immune system, calming the inflammatory response, opening detox pathways (kidney, liver, bowels, skin, lymph), healing the gut, improving sleep quality, and decreasing overall toxic burden.

Is this more complicated than simply taking an antibiotic? Indeed, but it comprehensively supports and protects health.

Don’t misunderstand: I am not against antibiotics. They have their place, although personally I recovered fully from many years of chronic Lyme without them. Studies from Europe show that those who combined antibiotic and complementary treatment were far more likely to have no symptoms four years after treatment. Another study showed that of those who did antibiotics only, two-thirds were worse three years later.

Based on both research and 20 years of clinical experience with Lyme, I strongly recommend a skillful combination of the best of both worlds: conventional and holistic.

For prevention, be ruled by caution rather than fear. I hate hearing that people are afraid to garden, or walk outside. While there are no guarantees, I recommend a combination of daily cistus tea, using an oil spray (you can find many natural repellent formulas online but consider eucalyptus, geranium, cedarwood, and/or lemongrass essential oils and cold pressed neem oil), knee-high boots, and careful daily inspection.

If you do find a tick, remove it carefully! Leaving part of the head embedded is dangerous. If you have a reaction, such as rash, swelling or flu-like symptoms, it’s a good idea to get doxycycline immediately. Using the herb astragalus both topically and orally also can be helpful. But many people never know when or how they were infected, and I see people regularly who have suffered with Lyme – sometimes for decades – without a definitive diagnosis, or are misdiagnosed with fibromyalgia, chronic fatigue, arthritis or psychiatric disorders. The most common lab tests have a very high false negative rate, making diagnoses even more difficult.

Despite all this bad news, do not despair! We are resilient beyond measure; healing is possible. You can achieve a healthy, pain-free life, with a fully functioning brain and body. Please don’t settle for anything less!

Disclaimer: information is for educational purposes only and is not intended to replace individual consultation with a qualified health practitioner.

Read it here

Did you know you have a second circulatory system, in addition to your blood? In fact, your blood relies on it for cleansing, it’s crucial to immune function, and you’re probably neglecting it!

But no worries! I’m going to explain exactly what it is and 10 simple steps to take to improve this essential component of your health.

read it here

and don’t forget to leave your comments and questions on the site! I love to hear from you.

“I got a blood test to see if I was infected with H. pylori; the test came back negative”

Source: 6 Things I Learned About Ulcers – The New York Times

This makes me so sad, for the writer and everyone reading in good faith. I find a huge proportion of my practice is infected with H. pylori, whether they have a positive blood test or not.

The key? Do they get better when we address it with any of the several herbal formulas I use? Since the answer is almost always yes, then we can assume there’s some fault in the testing, certainly not an usual circumstance.

Antibiotics for gut issues? A bad combo, since they will irritate and degrade the gut further. I’ve seen too many clients experience greater pain, rather than relief. And they’re not necessary! Herbs work well and are healing in multiple ways.

Many infections are low grade, chronic and not detected with lab work. That doesn’t mean they aren’t wreaking havoc on you.

And then… the food issue. I can tell you within a few minutes what foods you can and can’t eat. Then we heal the gut, lower inflammation, and usually, within a few months and assuming compliance, you can put many of those foods back in.

Spring is the season of change. I hope you feel inspired to lose the winter blahs and any lingering holiday pounds before warm weather arrives, and to improve your health and well-being.

But wanting change and making change are two different things.
That’s why I’ve developed simple tools, tips and techniques that give you big pay-offs for small shifts in your routine.

So clear those cobwebs, commit to engage, and let’s get started. You can do it! Here’s how:

Afternoon Slump? Eliminate it for good!

1. If you feel sleepy after lunch, you’re eating something your body can’t assimilate. Try a whole-food lunch of protein (poultry, meat, or fish) and a heaping portion of cooked veggies with healthy fats (pastured butter, coconut oil or olive oil, or avocado). You may find it fills and sustains you better than a sandwich or pizza.
2. Get off the rollercoaster of afternoon carbs and coffee. They spike you and drop you, leaving you more tired and more likely to crave more… carbs and coffee. They sabotage healthy metabolism, hormones, and neurotransmitters. Instead, try green tea, which has health benefits and less caffeine.
3. If you need a snack, don’t have carbs alone. Carbs include not only donuts, cookies and crackers, but fruit. Sure it comes in a natural package, but its sugars still contribute to making you feel tired and less focused an hour or so later. Substitute a handful of nuts or seeds instead.

Hydrate!

I check hydration for clients, and find many between 30 and 45%, instead of over 50%, where they should be – even among those who say “I drink all day long”. Hydration effects focus, mood, digestion, muscle tone, skin, supports your innate detox processes, protects your kidneys, liver, and so much more.

1. Substitute water for coffee, juice and soda. Try it for a week and see if you don’t feel the difference!
2. Drink primarily in-between meals, and keep liquids with meals to a few ounces: don’t dilute precious digestive enzymes. Shoot for half your weight in ounces daily.
3. Hydration isn’t merely how much you drink. It is your ability to absorb it. It shouldn’t run right through you. Try adding a good quality electrolyte (without sweeteners) or a pinch of natural sea salt to improve absorption, or use natural mineral water. My favorites are Pellegrino and Gerolsteiner.

Mental Hygiene

These are stressful times. Study after study shows anxiety and depression on the rise. Here are 3 strategies that may help.

1. Screens: TV, social media, smartphones… we’re bombarded 24/7 and hooked on constant updates. Be more discriminating about what you take in, both quantity and content, especially in the evening, when you need to wind down for restorative sleep.
2. Gratitude Practice: Studies show that taking minutes a day to list what you’re grateful for improves mood and overall happiness. Write by hand, which creates different connections in the brain.
3. Meditate: It can be simple, quick and surprisingly helpful. The list of proven benefits grows daily. Don’t be intimidated! Email me (fran@fransussman.com) for my free gift “Meditation for Busy People” to get started.

Did you know you have a second circulatory system, in addition to your blood? In fact, your blood relies on it for cleansing, it’s crucial to immune function… and you’re probably neglecting it.

But unlike blood, even though it’s twice the volume, this system doesn’t have a pump.

I’m talking about your lymphatic system, comprised of lymph glands, lymph nodes, the spleen, thymus gland, and tonsils.

Do you have any of these symptoms?

• stiffness in the morning
• edema (fingers, hands or feet get swollen with fluid)
• cellulite
• skin issues, including dryness and itching
• “brain fog”
• bloating
• tenderness behind your ears, around your groin, or under your arms

If you do, your lymphatics might be congested.

Fortunately, I can help with some simple solutions. After all, you are designed to heal. All you need is the right information, guidance and support.

So let’s get started.

1. Rebounder. You know that feeling when an elevator lurches up or down? That sensation is a lymphatic flush, and you can mimic it with a mini-trampoline, or rebounder. I recommend starting slowly, or you may detox faster than comfortable. To start, you can even sit on the edge and bounce gently.
2. Inversions. Whether you can ace a headstand, or just put your legs up against the wall, letting gravity reverse itself for a bit each day moves lymph in a productive way. Another of my favorites? an inversion table, which supports and suspends you upside down.
3. Breathe. That’s right, just remembering to breathe deeply each day helps everything flow better, including lymph. Make sure to both inhale and exhale through your nose, not your mouth. Breathing through your mouth raises stress hormones. (Remember this for exercise, too.)
4. Let the girls breathe, too! Tight bras, especially with underwires, constrict flow of blood and lymph, and may increase your risk of cancer. It IS possible to find pretty, comfortable, attractive bras without wires. In fact, avoid tight clothing in general! (I recommend wire-free bras from here)
5. Don’t block sweat! Are you still using anti-perspirant? I hope not, because it not only clogs natural lymphatic drainage in your underarms, but the aluminum in them has been strongly linked to Alzheimer’s. In my practice, I recommend a nighttime detox deodorant, which pulls out toxins while you sleep. Most people find if they use it they no longer need an anti-perspirant during the day.
6. Just move! My February column addressed the importance of movement throughout your day, and simple ways of incorporating it. That’s essential for lymph, too. Walking while vigorously swinging your arms improves lymphatic flow.
7. Yoga squeezes and flushes organs and muscles, wringing out toxins and increasing lymphatic flow. (and see #2)
8. Hydrate. Since lymph depends on fluid, it benefits from good hydration. Each morning, drink a glass of water with a squeeze of fresh lemon, and then drink water constantly throughout the day – but not at meals. Aim for half your weight in ounces daily.
9. Dry Skin Brushing This is a simple process of brushing your skin up towards your heart, i.e. against the normal flow, similar to inversion. Use a soft natural brush – you don’t want to hurt yourself!
10. Massage If you can indulge, massage is a direct physical way to improve  lymphatic flow. You can ask your LMT if they specifically do lymphatic drainage, but any massage will help.

Bonus: High Tech. Got access to an infrared sauna or vibration plate? These are great ways to improve lymphatic flow and overall health. I feel so strongly about it I make mine available at a very reasonable fee. Read more here

Keep it flowing! Your health will thank you!

Disclaimer: information is for educational purposes only and is not intended to take the place of consulting with a qualified health practitioner.

.

“You do have to eat less to maintain that weight if you’ve been heavy,” said Dr. Cho

Source: Is It Harder to Lose Weight When You’re Older? – The New York Times

No NO NO! It’s not about eating less. It’s about eating differently. It’s about learning how to become a fat burner rather than a sugar burner. You can do that successfully at any age.

And yes, hormones can slow us down, as can past yo-yo dieting. But the point is to re-balance hormones and re-vitalize the metabolism, all of which can be done with nutrition.

It’s what I’ve specialized in for almost a quarter century now, and am happy to model myself, at age 63.

Want help? That’s what I’m here for! Schedule an appointment, and let’s get started.

That’s why today, I’m inviting you to the Summit organized by my friend Heather. Three years ago, Heather’s life completely changed, in a matter of weeks. She went from the picture of health – running half marathons, chasing after her kids, and operating a busy chiropractic practice (adjusting hundreds of people each week) – to struggling to walk, hold her children, or work at all. She was in pain 24/7.

Unable to find relief, she took it upon herself to not only get to the root cause of her symptoms, but to heal it. She did exactly that, effectively taking back her life, and she’s spent the last 15+ years helping others do the same.

If you know me, you know that I too, have bounced back from health difficulties (cancer and chronic Lyme Disease) as well as trauma. Healing is Possible. In fact, it is your birthright.

Heather has created a brand new complimentary virtual event, “Take Your Life Back: Your Roadmap Out of Chronic Pain, Fatigue, and Autoimmune Disorders – Without Drugs or Surgery,” which brings together 25 experts (including me!) to share our best tips on how you too can finally feel hope, find answers, and start healing.

Sign up to join from the comfort of your home – or anywhere! – beginning April 3, 2017, here:

There IS Hope – Live Your BEST Life <<< Sign Up Here – It’s FREE

When you go to the link above and attend this powerful interview series, you’ll hear personal, real-life stories about how each of us have transformed our health, going from sick, tired, and in pain to living a life of good health and increased energy!

I’ve been where you are. I know you are resilient beyond measure. It’s in your design. You simply need to access it.

As I always say, all you need is the right information, guidance and support.

Join us, and you’ll:

• Find answers, so you can finally start the healing process, without drugs or surgery.
• Learn powerful techniques you can use RIGHT NOW to begin feeling better.
• Discover how to get to the root cause of your problems – so you can treat it.
• Understand how to ask the right questions, so you become an active participant in your own health and healing journey.
• And more!

Ready to take the first step?

Reserve your spot at Take Your Life Back here, now:

You Don’t Have To Keep Suffering – Start Feeling Better Now! <<< Sign Up Here

I can’t wait for you to join us! See you there!

What if it’s so much higher than you have ever even considered?

Are you ready to find out? And would you share your highest wish that hasn’t yet taken form, to support others?

The upcoming “Her Health and Spirit Summit” is an opportunity to discover where your dreams still elude you and how you can begin to enjoy a life that is utterly breathtaking in its power and impact. And it’s a place to inspire other women to reach their highest wishes also.

During this amazing event, offered at NO cost, you will have access to:

• More than 30 intimate, new conversations with the leaders in spirituality, health and life (including me!) and learn to take your mindset from wherever you are now to a life you love every moment, every day.

• You’ll be encouraged to reply and share YOUR highest and most elusive goals – or the fears that stop you from reaching them. (Go for it – it’s very likely your fears will inspire others – and you may find some powerful inspiration yourself.)

• You will discover the keys to courage and confidence to reach your health and life goals at super sonic speed.

• Specific deeply powerful tools to shift from being stuck or frustrated to enjoying a life that is breathtaking and create real impact in the world.

• Learn new tools to block out negativity and distraction.

You will also have access the most advanced techniques on personal fulfillment, finding massive inner peace, spiritual success and upleveling your health – I am so happy to bring you this event, as my gift to you, at no cost.

CLAIM MY SEAT

PS: Please do not delay. This Event just became available, and there’s a massive opportunity for the first 100 who register. Click here to register.