• butter or ghee (grass-fed preferably)
  • olive oil (extra virgin)
  • avocado oil (preferable for cooking over olive oil)
  • coconut oil
  • hemp oil
  • flaxseed oil (do not heat!)


  • almonds
  • cashews
  • pumpkin seeds
  • flax seed (ground)
  • hemp seeds
  • sunflower seeds


1. Position racks in the upper and lower thirds of oven; preheat to 250°F.
2. Whisk oil of choice and seasoning in a large bowl. Add nuts; toss to coat. Divide among 2 large rimmed baking sheets; spread in an even layer. 3. Bake, stirring every 15 minutes, until dry, about 45 minutes. Let cool completely.


Pre-heat oven to 425F. Cube your favorite vegetables in to roughly three-quarter inch cubes. Line a sheet tray with parchment paper or a sill pat. Spread vegetables evenly in one layer across the tray. Place 1/2 teaspoon sized dabs of coconut oil evenly across top of vegetables (6 or so). Season with sea salt, fresh cracked pepper, garlic power and smoked paprika.

Possible vegetable options:

  • brussel spouts
  • broccoli
  • cauliflower
  • red onion or sweet onion
  • carrots
  • garlic cloves

Roast for 20-30 minutes, checking and flipping with a spatula when necessary. Check every 5 minutes or so, and roast until golden brown and delicious.

Plate and sprinkle with fresh herbs (thyme, chives & dill are some options). Drizzle with extra virgin olive oil. Serve and enjoy!


Fats, Oils, Nuts & Seeds

As you know, at Discover Chiropractic, we strongly advocate and emphasize a diet rich in healthy fats and low in carbohydrates. Many of my patients however, initially comment, “I ‘need’ to eat low-fat”, or “I’m counting my calories”, or worse yet, “I only need to eat two meal replacement shakes a day, and I’m good to go.” Unfortunately, as a society, we have been convinced that a Low-Fat diet is the healthiest way to eat and we have become fat-phobic. Now please do not get me wrong, not all fats are created equal, some have amazing health benefits, while others should be avoided at all costs.

So why FAT? Healthy fats provide essential fatty acids that nourish the brain, improve cell membrane health, assist in digestion and elimination, and provided essential building blocks for hormone production. I know what you are thinking, “but Doc won’t all of this fat make me, FAT?” The answer to that, interestingly enough, is no. Over the past 10 years or so, nutrition science has come a long way. There is now solid evidence that the intake of healthy fats over time, will actually ASSIST in the loss and maintenance of healthy weight.

So which FATS? I recommend a mixture of healthy saturated and unsaturated fats, but stay clear of TRANS fats, these are man- made and the body does not know how to process them (avoid anything HYDROGENATED, or partially hydrogenated). Look for oils that are unrefined, cold-pressed and virgin or extra virgin when possible. For saturated fats such as butter, ghee and meats I strongly urge you to invest in grass-fed when possible.

Nuts and seeds can be a great source of healthy fats. Avoid roasted and salted, and make sure to read the label for additives, dyes or MSG. Choose raw, if available, as you can always add your own healthy seasonings (see recipe on side). Make sure you limit yourself to 1-2 handfuls per day, they are very calorically dense.

Maintain or Repair

If you take a look around, you’ll find countless examples of where maintenance can easily prevent costly repairs. Your car and teeth are great examples. We all know you should get an oil change every 3000k miles and perform major service intervals as well, to prevent break-downs. You should get a dental check-up every 6 months to prevent decay. When you compare the cost of repairing with the nominal fee of maintaining them, you can see maintaining them clearly makes the most financial sense.

Our practice offers patients Protection Plans. We don’t force them down your throat, rather – we appeal to your sense of reason. If you’ve corrected a problem, then it just makes sense to protect your investment. And if you don’t have any apparent symptoms, ask yourself this; “wouldn’t it be better to prevent than correct?” To say, “Why fix it if it ‘aint broken?” is like saying, “Since I haven’t had a heart attack yet, why bother having my heart checked.”


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