“YES i’m still watching! Where else would I be???”

STAYING HEALTHYw h i l e b e i n g s o c i a l l y d i s t a n t

Tips for STAYING HEALTHY &STAYING HOME

Healthy & Easy Recipes from E.A.T Marketplace to Boost Your Immune System

New COVID-19 Testing Site in the Temecula Valley

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WHO WE ARELOCATIONS

CONTACT

Since 1942, our group has been dedicated to providing qual ity healthcare to the communit ies of Riverside County and Fal lbrook. Grow-ing from a single cl inic to ten off ices, our providers and staff are com-mitted to del ivering exceptional service and are in a continuous state of education. We recog nize that the medical f ield is rapidly changing and is in a constant state of advancement. We endeavor to f i l l our cl inics with the latest medical knowledge, in order to provide our patients with the best treatment avai lable. We encourage physical activity and regular exercise, as wel l as a healthy bal anced diet. And although medicines are sometimes necessary, we bel ieve they should not be a justif i cation to l ive an unhealthy l i festyle. As a result of this long-standing phi losophy of care, we have part-nered with Regal Medical Group. Regal Medical Group has been a trusted healthcare network for more than 35 years, with a 4.5+ STAR level rating, based on CMS measures for qual ity. With access to hundreds of resources such as hospi tals, special ists, wel lness programs and other services, we are confident that you and your family wil l receive the highest qual ity

CAL OAKS

SINGLE OAK

HOT SPRINGS

MAKENA

FALLBROOK

MENIFEE

URGENT CARE

HEMET

SUN CITY

PEDIATRICS

Main Line

(951) 676-4193

www.RanchoFamilyMed.comwww.YouCanChooseHealth.com

Page of Contents

COVID-19 Updates

NEW COVID-19 Testing Site

About our Medical GroupOur Locations

Squash Soup

Bone Broth

Kale Salad

Handmade Pasta w/ Dr. Sotis

Shephard’s Pie

Groceries & Easy Take-Out

Telemedicine & Onl ine Appointments

Importance of Vitamin D

5 Tips for Your Mental Health

What is the Keto Diet?

Boost Your Immune Sytem (with E.A.T Marketplace)

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Dr. Susuan Behnawa, RFMG

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WE WANT TO HELP KEEP OUR COMMUNITY INFORMED DURING THESE UNCERTAIN TIMES.. .

Our goal is to keep our community safe & educated regarding the COVID-19 virus

In this t ime of need, we have created a COV-ID-19 guide for our community. Our goal is to help inform everyone of the new pol icies and protocols put in place, as wel l as teach best practices for avoiding the virus altogether. We bel ieve, with a col lective effort from everyone, we can help “f latten the curve” and keep our health system prepared and our most vulner-able population healthy.

On our website, you wil l f ind local resources for the Temecula Val ley such as local grocery stores and their del ivery/pickup pol icies, a l ist of fun virtual activit ies your family can do from home, healthy and del icious recipes, and so much more. Please visit our website for up to date information from our doctors.

www.RanchoFamilyMed.com/Covid-19

TEMECULA VALLEYCOVID-19 TESTING CENTER

• Testing is done by appointment only

• Testing requires a video visit with one of OUR Healthcare Pro-viders beforehand.

• Our healthcare providers wil l tr iage patients to determine if testing is recommended.

• Please cal l us at 951-676-4193 or visit our website at www.ranchofamilymed.com

TESTING IS NOW OPENTO THE PUBLIC

COVID-19 UPDATE PAGE

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YOURLOCAL FAMILY PHYSICIANS

FIND A DOCTOR YOU WANT TO SEE IN CLINIC?If you have PPO Insurance:1. Call or go online and schedule an appointment anytime. Our office phone numbers are listed on the next page. Online booking will be brought back after the outbreak.

If you have HMO Insurance 1. Locate your insurance card and call the service number on the back.

2. Ask the representative if your insurance plan is contrated with REGAL MEDICAL GROUP. Regal is our IPA.

3. If your insurace is NOT contracted with REGAL MEDICAL GROUP, call us directly at (951) 225-6807. We can still help!

4. If your insurance IS contracted with Regal, request to change your primary care physician. Give them the name of our physician you want to see. Your insurance will send you a new insurance card in the mail.

5. Call and schedule an appointment. Our office numbers are listed on THE NEXT PAGE.

WWW.RANCHOFAMILYMED.COM951.676.4193

APPROACHINGFAMILYMEDICINEDIFFERENTLY

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CAL OAKS-Murrieta41011 California Oaks Rd.Suite 103Murrieta, CA 92562(951) 225-6287

HOT SPRINGS-Murrieta38860 Sky Canyon Dr.Building AMurrieta, CA 92563(951) 225-6276

MENIFEE30420 Haun Rd.Menifee, CA 92584(951) 723-3800

SUN CITY27190 Sun City Blvd.Menifee, CA 92586(951) 723-3804

PEDIATRICS41238 Margarita Rd.Suite 106Temecula, CA 92591(951) 506-9392

SINGLE OAK-Temecula28780 Single Oak Dr.Suite 160Temecula, CA 92590(951) 252-8650

MAKENA-Temecula31150 Temecula Pkwy.Suite 200Temecula, CA 92592(951) 225-6827

URGENT CARE-Temecula31720 Temecula Pkwy.Suite 100Temecula, CA 92590(951) 225-6838

FALLBROOK521 E. Elder St.Suite 105Fallbrook, CA 92028(760) 728-8344

HEMET3853 W. Stetson Ave.Suite 200Hemet, CA 92545(951) 225-6802

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OUR DOCTORS.WHEREVER YOU NEED THEM

We offer full video visits for our patients, limiting your exposure to any additional illnesses. We are able to see almost every type of appointment by telephone or video. Not currently a patient? Do not worry, we can do your initial appointment as well. Do not let CO-VID-19 prevent you from addressing your other health concerns by avoiding the doctor.All you need is a smart phone (apple or android), an ipad, or computer with a camera to access our Video Visits. We will give you more instructions once you call for an appointment.For more information, call

(951) 676-4193

TELEMEDICINEVideo & Phone Call Visits

SCHEDULEAPPOINTMENTS ONLINEOur online scheduling is currently unavailable be-cause of the COVID-19 virus, however it will be avail-able again after the outbreak.

Dr. Tae Im, Single Oak

Dr. Tae Im, Single OakDr. Brandon Miller, Fallbrook

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Living in California, we traditionally experience a lot of sunshine. Due to our nearly unlimited access, it’s easy to take for granted the benefits of sunshine and its gift of vitamin D. Regulated to our homes in quarantine, we can forget the importance of getting enough fresh air and sunshine, espe-cially when there seems to be so many other life concerns. However, increasing your vita-min D can be an easy way to boost your immune system and help improve your overall men-tal health. Why is it important to get enough Vitamin D, espe-cially during an epidemic? Ac-cording to an article posted by the National Center for Bio-technical Information (NCBI), a study conducted between 1988-1994 with 19,000 sub-jects, showed individuals with lower Vitamin D levels were more likely to self-report an up-per respiratory tract infection. In another double-blind study, the researcher’s data revealed a 42% decrease of influenza in

those who were administered a regular dose of Vitamin D vs. those who were administered a placebo (Aranow, 2011). The possible interactions between Vitamin D and viral infections are still—at large—a mystery, but there seems to be an un-doubtable correlation between the two. While the relationship between Covid-19 and vitamin D is still unresearched, due to its recent origination, some hy-potheses have been formulated. Former CDC director, Tom Frie-den, noted in an article, “there is evidence of seasonality in some respiratory illnesses, in-cluding influenza and tuber-culosis. A leading hypothesis is that seasonality is due to the reduction in Vitamin D be-cause of decreased exposure to sunlight in the winter months” (2020). While there is no guar-antee that Vitamin D will pre-vent COVID-19, it is safe to as-sume we need to be proactive in maintaining our Vitamin D levels—especially coming out of the winter months where we are all at a disadvantage. Taking

measures to maintain these lev-els may increase our immune system’s ability to fight infec-tion. While it’s important to focus on our physical wellbe-ing, it’s just as crucial to attend to our mental health. Disrupted daily routines, isolation from our family & friends, and lim-ited outdoor exposure all have a direct impact on our develop-ment of depression and anxiety. During the winter months spe-cifically, a number of the pop-ulation will develop Seasonal Affective Disorder (SAD). Stud-ies have shown there may be a relationship between the devel-opment of SAD and low vita-min D levels. While the mecha-nisms tying together mood and vitamin D are still a quandary in many respects, results from multiple studies have shown in-dividuals dealing with depres-sive symptoms often share the commonality of low vitamin D. One of these noted research groups used outdoor exposure, 20 minutes of walking, and a multivitamin regimen to im-

prove overall mood. Healthy women ages 19-78, performed this combination for 8 weeks in conjunction with another group of women ages 19-78, who were sedentary. The group of women who performed the outdoor ex-ercises showed a significant im-provement in overall happiness, self-esteem, and wellbeing, in comparison to their counter-parts who did not partake and subsequently, maintained a flatter affect (Penckofer, 2010). We may all have been taught in the past that going outside, exercising, and taking a multivitamin are significant to a better quality of life; but now, more than ever, it is crucial to heed researcher’s advice. If we don’t take steps to keep our mood positive, we may run the risk of diminishing our physical health and more importantly, our immune system. This can leave us susceptible to illness. The National Institutes of Health states, for those between the ages of 14 to 70, the recom-mended daily value of vitamin D is 600 International Units (UI)

Vitamin D is as

important as ever

with our new social

isolation and shel-

ter-in-place proto-

col. Make sure you

are getting your

daily dose!

THE IMPORTANCE OF

V ITAMIN D

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“ . . .approximately 5 – 30 minutes of direct sun exposure is required, at least twice a week”.“...data showed a 42%

decrease of influenza occur-rence in those who were administered a regular dose of Vitamin D vs. those who were administered a placebo”.

or 15 Micrograms (mcg). To obtain this (accord-ing to the National Institutes of Health) approx-imately 5 – 30 minutes of direct sun exposure is required, at least twice a week. Additionally, the optimal time for vitamin D absorption is the height of the day— between the hours of 10:00 am – 3:00 pm. As Californian’s, we know how vital it is to wear sunscreen to prevent skin can-cer; however, sunscreen blocks the UV rays that produce vitamin D. Consequently, it is strongly suggested to meet your daily requirements of vitamin D through food or supplements if you wish to avoid direct sunlight. Some foods that are high in vitamin D are Cod Liver oil,

Swordfish, or Salmon. Some less abundant foods are eggs, yogurt, cheese, or beef. If you still aren’t producing enough vitamin D after trying these foods, it might be time to discuss supplements with your physician. As we transition out of winter and roll into Spring, we have the benefit of warmer weather and increased sunlight headed our way. This is an opportunity to use your backyard, balcony, or open areas around your apartment complex, in an effort to soak up even more vitamin D than you are receiving from your diet. If you are working from home, try taking your lap-top outside and work from there. If you enjoy

gardening or have plants within your outdoor area, use this time to tend them more diligent-ly. If your health allows, do some light exer-cise; in combination with the sunlight, they can be a dynamic duo for the immune system. Additionally, the evenings sun is lingering longer, which means eating dinner outside to get that recommend 5-30 minutes of sunshine is an increasing possibility. The way you ful-fill the recommendation is up to you—whether that be through sunlight or in addition to your diet. The important piece is to be diligent and consistent, for your health as well as those around you.

References: Office of Dietary Supplements - Vitamin D. (2018, November 9). Retrieved from https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/ Aranow C. (2011). Vitamin D and the immune system. Journal of investigative medicine: the official publication of the Ameri-can Federation for Clinical Research, 59(6), 881–886. https://doi.org/10.2310/JIM.0b013e31821b8755 Frieden, T. (2020, March 23). Former CDC Chief Dr. Tom Frieden: Coronavirus infection risk may be reduced by Vitamin D. Retrieved March 23, 2020, from https://www.foxnews.com/opinion/former-cdc-chief-tom-frieden-coronavirus-risk-may-be-reduced-with-vitamin-dPenckofer, S., Kouba, J., Byrn, M., & Estwing Ferrans, C. (2010). Vitamin D and depression: where is all the sunshine?. Issues in mental health nursing, 31(6), 385–393. https://doi.org/10.3109/01612840903437657

Dr. Timothy Elfelt, Single Oak

Dr. James Sotis, Murrieta Hot Springs

FNP-C, Ana Diaz, Hemet

FNP-C, Michelle Etesami, Sun City

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What is theKETO DIET?Learn al l about Keto and how it works. Our very own physician, Dr. Er ic Madrid shares his personal success with the diet plan.

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Dr. Eric Madrid has been following the Keto diet for over 2 years.

Ipersonally went on the keto diet back in the summer of 2017. I

was inspired by Dr. Jason Fung’s book, The Obesity Code. At that point, I had reached my peak weight of 247 pounds. Although I am 6 feet 3 inches tall, clothes were not fitting right and sleep was not re-freshing.

rest the body can utilize when sugar intake is reduced. Use of ketones for fuel, as opposed to sugar, also results in less oxida-tive damage to one’s body. Ketosis can mean a lot of things to a lot of people. The ketosis diet which I recom-mend is rich in servings of green leafy vegetables. It also includes healthy fats, seafood, meat, chicken, eggs, cheese, nuts and seeds. Moderation is key! What is typically avoided are sweets, sugars, bread, rice, tortillas, po-tatoes, beans and other processed foods. While I recognize a keto-genic diet may not be for every-body, it can be a great alternative for those who have not succeeded in controlling their weight or dia-betes using other low-calorie di-ets. Many who are carbohydrate sensitive (or insulin resistant) and have trouble controlling their blood sugar levels, have also seen significant benefits when go-ing on a low carbohydrate, high healthy fat diet. I personally went on the keto diet back in the summer of 2017. I was inspired by Dr. Jason Fung’s book, The Obesity Code. At that point, I had reached my peak weight of 247 pounds. Al-though I am 6 feet 3 inches tall, clothes were not fitting right and sleep was not refreshing. In ad-dition, my knees and back were hurting, despite never having a history of an injury. After 90 days, 100 % committed to a low-carb lifestyle, I found myself down 30 pounds (14 kg). I was able to accomplish all this without rigor-ous exercise, but only maintain-ing my usual 30 minute walk, 3 to 5 days per week. The low-carb approach allowed me to lose the weight that I had been trying to get rid of for more than 10 years. As a result of my success, many patients inquired as to what I was doing, so I shared with them my strategy.

There are two sources of fuel for the human body. The first and most common is sugar. 200 years ago, the average American consumed 7 pounds (3.2 kg) or sugar per year. Now in 2020, that number is close to 120 pounds (55 kg) per year. This fact may likely explain the increase in obesity, high cho-lesterol, diabetes and possibly even cancer in our society (a cancer cell’s primary source of fuel is sugar). Prior to the advent of anti-seizure and diabetic medi-cations, a low carbohydrate diet was the approach doctors used with patients to not only pre-vent seizures, but also to con-trol diabetes (which was rare 100 years ago). Few people re-alize that simple carbohydrates such as rice, bread, pasta and tortillas break down into sugar once consumed and digested. When the intake of simple car-bohydrates and /or sugar is re-duced to less than 50 grams per day for more than a few days, the body will need to start burn-ing fat for energy. This is how weight loss occurs and ketosis can begin. Traditionally, the keto diet is defined as a diet where 60-70% of the total calories are from fat (such as avocado, fish, nuts, cheese, MCT oil, etc.), 20-25% from protein (meat, fish, chicken, nuts, green leafy vegetables) and 5% from car-bohydrates (strawberries, blue-berries, etc.). Ketosis occurs when fat tissue is broken down into free fatty acids. These fatty acids are then transported to the liver where the liver will con-vert them to ketones, molecules which act as an alternative fuel source. I frequently explain to patients that ketones are like “high octane fuel” for the body. They are a “cleaner burning fuel” that both the brain and the

A year and a half later, I’ve had doz-ens of patients significantly improve their blood pressure, lose weight and sleep better. Several patients have reversed their sleep apnea. I have also had nine patients with type two diabetes—but requiring insulin—get off of their insulin. In addition, I’ve had another dozen or more type 2 diabetic patients who have been able to stop their diabetic medications al-together, or significantly reduce the number of medications they are tak-ing. (NOTE: It is important never stop a medication without first con-sulting with your physician). Lastly, a big part of this food plan includes what is referred to as intermittent fasting. Intermit-tent fasting (IF) is the concept that one should fast, or not eat, during a fixed time window. Many start with a 12:12 program, which means fast-ing for 12 hours, then eating a keto diet during the next 12 hour window. For example, eat between 7 AM and 7 PM, fast from 7 PM to 7 AM. No snacking after 7 PM! Many also will fast in 16:8 intervals. This involves fasting for 16 hours, then eating a keto diet during an 8-hour time win-dow. During the fasting window, water, coffee and unsweetened bev-erages are allowed. Overall, fasting helps improve the one’s metabolism, assists with weight loss and gives the gut time to heal

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My name is Sandra Day and I am 76 years old and living in Hemet, CA. My husband, Steve and I have lived in the valley for 5 years. We first joined Rancho Fam-ily Medical Group when the new Hemet office opened in March of 2018, after meeting one of the doctors at a Doc-Talk. My husband and I stayed after the lecture to talk with the physician and I mentioned the issues I was hav-ing with my sleep patterns. After discussing what some of the causes could be, we scheduled an appointment to see

him at the Rancho Family office in Hemet. The facility was brand new and absolutely beautiful! Once seen in the office, the physician reviewed my previous test results and immediately knew what was wrong. He then took it a step further and personally called the clinic in San Diego that had the equipment I needed. He came back in the exam room and let us know the ma-chine was not only accessible, it was available for a same day pick-up! We were so impressed that the doctor him-

self personally took the time to make sure we had what we needed. Since then, my sleep has improved drastically! With my sleep under control, I felt like I was able to tackle other health concerns I had. As we age, it becomes more about managing different symptoms we are experiencing at a given time. Many seniors are trying to manage multiple diagnosis or problems at once, such as weight issues, back pain, arthritis, diabetes, recovering from a surgery and even hearing loss. For me, I knew I needed to address my weight. For years, I was frustrated with my attempts to lose weight. I tried protein shakes as meal replacements, pre-cooked meals and other standard diet trends that didn’t seem to help at all. I attended another DocTalk at the Rancho Family Medical Group’s senior center in Hemet, where Dr. Eric Madrid did a presentation on the KETO diet and Intermittent fasting. While I admit I was skeptical at first, Dr. Madrid began his lecture and things made so much sense. He talked about fasting and how it has been a part of man-kind since the very beginning; he intertwined science with his own personal experience and I was convinced. Dr. Madrid himself had lost over 50 pounds and was looking amazing! I took his teaching and directly applied it to my lifestyle. I quickly realized that fasting was not as difficult as I expected. My husband and I were hesitant because for years, we had a set routine: wake up early, drink a protein shake, then around 11 we would fix lunch, then have dinner in the evening—like clockwork. However now, we wake up early and start our day without eating until noon. We have also been following the KETO diet and in partnership with the fasting, it is working tre-mendously. In previous years, I hadn’t been able to lose more than a pound or two. Now, I am down 35 pounds in a matter of months and I am feeling bet-ter than I ever have. I have considerably more en-ergy, and I wake up every day feeling good. I am so thankful to not only Dr. Madrid, but entire staff at the Rancho Family Medical group Hemet office. We are always welcomed with a smile and we can always count on receiving great care.

THE DIET THAT WORKEDHOW RANCHO FAMILY MEDICAL GROUP HELPED A PATIENT

LOSE WEIGHT AND FEEL BETTER

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The official California state man-dated quarantine began on Thurs-day, March 19th, five days ago. For some, five days at home alone has felt like a blessing. For others, five days might as well be five years. No matter which personality type you fall under, eventually this much isolation will catch up to everyone. It’s important during times of un-certainty that we sit back and take the reins on some pieces of our life that we can control, for the sake of our mental health. We know that it’s strongly encouraged to remain at home as much as possible so get-ting comfortable with much less socialization is a necessity. Since being communal is ingrained in our

human nature, there is bound to be some deficits created when abiding by that recommendation. Luckily, there are other ways to counteract the possible toll that quarantine can cause. Here are five tips to follow!

1. Avoid sitting on the couch watching TV all day.As tempting as it is to binge watch all of the TV shows you’ve been meaning to get to, it is recommend you avoid making that a habitual event. An article posted by CBS News cited a study of 316 people, between the ages of 18 and 29, who asked a series of questions pertain-ing to how often they experience feelings of depression and loneli-ness. The study found those who experienced more depression, tend-ed to watch TV more often (Frie-den, 2015). Although the study does not intend to cite TV as the cause of depression—nor that depression can lead you to watch more TV—It does draw a correlation between over indulgent viewership and neg-ative feelings. Additionally, binge

watching shows can be linked to obsessive and addictive behavior. There is no need to take watch-ing TV out of your options, but be considerate of your time spent as a view and try setting a time limit of a couple hours in a day.

2. Keep in contact with fam-ily and friends through phone calls, text messaging, and video chat. It is times like these we are most thankful for the technological ad-vancements we have made. Be sure to reach out to your loved ones, preferably by phone call or video chat. Even though we are limiting physical contact, it’s still important to stay connected in any way pos-sible. Plan a gathering via Facetime or Skype. Try coordinating an ac-tivity that’s possible virtually like a karaoke night, or a board game that doesn’t require the other per-son to be in the room like battle-ship (if you both have a set). Don’t completely forgo social media, but use it wisely. In times of crisis, a lot of negative or distressing content

5 Tips To Protect your

mental health

starts to float around. Focus instead on getting in touch with friends that are far away. Be purposeful in look-ing at positive stories and videos, or share encouraging content for other people to see. Whatever platform you choose to use, just be sure that it’s bringing you pleasure rather than causing you distress.

3. Keep a schedule. It’s easy when your stuck at home to get trapped in a vortex of procras-tination. It feels as if you have all the time in the world so projects and chores don’t seem as urgent. Try ev-eryday to keep a certain amount of routine. The less uncertainty there is in your day the less likely there will be stress and anxiety. Start small by consistently getting into bed and waking up at the same hours. Once that starts to feel comfortable, maybe add in a morning or evening walk into the routine. If you don’t like to walk, start by journaling two tasks you would like to get accom-plished that day or write down what you did accomplish at the end of the day. Dr. Ann Webster, a health psychologist at the Benson-Henry Institute for Mind Body Medicine at Harvard-affiliated Massachusetts General Hospital, states “when peo-ple set goals for themselves, they have a positive sense of commit-ment, feel they’re in control, and are optimistic” (2015). Now more than ever, having a sense of control and optimism is vital in maintaining a healthy attitude through quarantine.

4. Consistent Exercise. If you’re used to working out at a gym or exercising in a group set-ting with an instructor, transition-ing to exercising at home may take some creativity. Online, there are multiple free exercise videos rang-ing from yoga, Zumba, circuit, and strength training. Instead of worry-ing where to start or what exercises to do, focus on finding a reputable online instructor. Most of these pro-

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grams don’t require equipment to follow along, but if you are looking for more of a challenge, then look to use supplies around your house in lieu of weights. For example, water jugs or a bag of flour would offer more than enough weight. An even less in-volved exercise would be to get outside for a walk or run. It’s been proven in countless studies, “ex-ercise improves mental health by reducing anxiety, depression, and negative mood and by increasing self-esteem and cognitive func-tion” (Sharma, 2006). When your day consist of mostly sitting, it’s crucial to make sure you get up and move for at least 30 minutes a day.

5. Learn something new. Have you ever wanted to take a class on Art History? Maybe you have an interest in Economics, but never felt like you had the time to take a class? Although most col-leges and educational courses are closed to attending classes in person, there are many online courses still available. Maybe you aren’t interested in a course, but have always wanted to learn a new language? There are multiple apps and computer programs you can download that will help you to work towards becoming bi-lingual. Whatever information it might be, learning anything new and complex will help produce brains cells and keep the overall structure of the brain healthy. It’s also a large confidence booster and even opens up a new ave-nue of social interaction. Online classes usually require online vid-eo lectures and discussions with the professors and classmates.

References: • Frieden, T. (2015, January 15). For-

mer CDC Chief Dr. Tom Frieden: Coronavirus infection risk may be reduced by Vitamin D. Retrieved March 23, 2020, from https://www.foxnews.com/opinion/former-cdc-chief-tom-frieden-coronavirus-risk-may-be-reduced-with-vitamin-d

• Firger, J. (2015, January 29). De-pression, loneliness linked to binge-watching TV. Retrieved March 23, 2020, from https://www.cbsnews.com/news/depression-loneliness-linked-to-binge-watching-televi-sion/

• Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary care companion to the Journal of clinical psychiatry, 8(2), 106. https://doi.org/10.4088/pcc.v08n0208a

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BOOST YOURIMMUNE SYSTEM

As a chef, I tend to work 6-7-day weeks and 14-16-hour days. That’s not a perfect recipe for your health, so eating clean for my body type is essential to bolster my immune system and keep me feeling GOOD! Being consistent with your food regime fills your body with essential vi-tamins, minerals, quality+vital protein and healthy fats that all work together to keep the body running in optimal condition. The amazing thing about good-clean foods, is all it does for your heart, brain-health, energy levels, strengthens your immuni-ty and helps weight management. I hear from people EV-ERY day who suffer from chronic illness and autoimmune disease, having no idea what to do, where to turn or how to eat. Nearly 20 years ago I over-hauled the way I ate because I was consistently fatigued, overweight and told I was pre-diabetic with high cho-lesterol. I have tried every eating regime out there, taking 2 years to dial in what worked for me and really what my body responded to! As a chef, I find so much joy in seeing others respond to good food, so I made a decision back then to not only cook, but edu-cate our customers/friends on the benefits of eating clean, adopting the tenants of Good, Clean and

Fair. I became obsessed with foraging foods from sustainable and ethical sources and worked tirelessly for many years to ed-ucate myself as a nutritionist would, re-creating our menu to accommodate and feed ALL eat-ers clean recipes that truly fuel the body. I’ve chosen a path that is not always easy, but I feel blessed and honored to serve in the posi-tion God has placed me in.

Its Easier than you think:A few pointers-One- You do not have to go with-out! There are many recipes for gluten/grainfree/no carbs breads, cookies, donuts, tortillas, etc., that I will personally share with you (see link for our cooking segments).Two- Understand your body type. Talk to your doctor and learn your body type so you understand what diet trend you’ll respond to best! WHY you may ask: Some do not respond to keto, others do not respond to a plant-based diet and desperately need animal pro-teins. So please do not jump in feet first. Take the time to under-stand your body/blood type, and/or consult with your doctor!Three- Know what is in your food & where it is from! There is pow-

er in knowing where your dollars go! Purchasing from Good Ven-dors who feel a responsibility for your health goes a long way. If there are ingredients you can not pronounce, color additives, corn-fed diet, fillers.. you will want to stay away! Remember you are what you eat!We call our vendors “Cultivating Good” partners. Because we’ve vet-ted them and know they care deeply about keeping our soil regenerative, are consistent with quality, non-gmo ingredients, are ethical in their workplace environment, practice kind husbandry skills and over-all feel an OBLIGATION to what they are serving you! So when you pur-chase marketplace items from EAT, you know the companies/brands we work with- from Roast House Cof-fee to Mi Rancho Tortillas to Beel-ers Pork, Ecoculture Farms and Sage Mountain are families doing it right, that care about you!

Four- Know your dirty and clean dozen, so when shopping fruits and vegetables, you understand which ones to absolutely pur-chase organic! Five- Eat with balance- fruits, veggies, clean meats, nuts, seeds, keeping processed and fast foods out of your diet, will help strengthen your immunity.

HEALTHY & EASY MEALS FROM CHEF LEAH OF E.A.T MARKETPLACE

SQUASH SOUP

INGREDIENTS

CHEF NOTES

DIRECTIONS

1. Using a sharp knife- cut the top and bottom from all squash2. Cut the squash in half lengthwise.3. Scoop out the seeds and stringy bits from each half and dis-

card seeds (or save for roasting).4. Brush all squash and apples with olive oil and butter, season

with salt and pepper. 5. Transfer apples and squash to a lined baking sheet and roast

in the oven for approximately 25-35 minutes, or until fork-ten-der. Apples will need to be removed 15 minutes into baking or until fork tender.

1. Heat 4 tablespoons oil in a heavy large pot over medium-low heat.

2. Add onions and apples and sauté on medium-low heat until tender but not brown, about 10-15 minutes.

3. Add turmeric stirring for 1 minute, allowing to slightly brown, then add garlic and ginger, stir for 30 seconds then add 4 cups stock; bring to boil then reduce heat to simmer.

4. Once Squash is done roasting, allow to cook for 10-15 minutes or cool enough to handle.

5. Scoop out squash flesh and add to the pot.6. Stir ingredients together- then working in batches puree mix-

ture in the blender.7. Once you’ve blended all ingredients into a dreamy puree, pour

the soup back into your soup pot, to warm it back up to enjoy!8. Add toasted hemp seeds, fried sage leaves and oil drizzle for

garnish, yummo!

STEP 1: SQUASH

STEP 2

1 medium butternut squash1 medium red Kuri squash1 small pumpkin1 can Coconut milk 2 apples, peeled & chopped1 medium sweet onion- chopped3 cloves garlic-finely chopped 1 Tsp grated fresh ginger root1 Tbls grated fresh turmeric root2-4 cups Vegetable or Bone Broth salt to tasteGARNISH: Hemp seeds, Sage & good oil!

• Roasted squash has much more flavor than steamed/ boiled squash.

• If you’re not going Vegan on this, 1 tab of butter & 2oz. cream cheese blended in is amazing!

• Vegan- use Miyoko plant-based butter for a DELICIOUS soup- by blending in.

• You can double up on your squash- and then reserve the flesh for mash squash; shepherd’s pie; breakfast hash or use in your chaffle & pumpkin puree recipe!

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You can watch this cooking show episode online at YouCanChooseHealth.com/fall-squash-soup

BONE BROTHWHAT IS BONE BROTH

benefits of bone broth

Bone broth is full of amino ac-ids, collagen, trace minerals and dozens of other nutrients. Low in calories and high in nutrients, specifically minerals and oth-er nutritional compounds that modern diets lack due to soil depletion. Most people do not know that without minerals, vi-tamins cannot be utilized by the body and are rendered useless. Bone broth is known to strength-en every part and system in the body from the stomach to brain, from muscle to ligaments and tendons. Bone broth is one of the most ancient food substances on earth that has been used in almost every culture throughout history to improve health and support a healthy immune sys-tem.

Supports the immune systemstrengthens digestion and re-pairs stomachmaintains healthy skin, elasticityprotects the jointsencourages detoxificationimproves metabolism. DID YOU KNOW?

This bone broth is available to purchase from E.A.T Market-place in Old Town Temecula. They offer delivery as well as curbside pickup

INGREDIENTS

DIRECTIONS1. Preheat oven to 450°F. Place chicken parts, carrots, leek, onion, and garlic on a roasting pan or rimmed baking sheet and roast for 20 minutes. 2. Toss the contents of the pan and continue to roast until browned, about 20 minutes (or pull if nice and brown). 3. Fill a large (at least 6-quart) stockpot with 12 cups of water (preferably filtered) . 4. Add celery, bay leaves, peppercorns, and vinegar. 5. Scrape the roasted bones and vegetables into the pot along with any juices. 6. Add more water if necessary, to cover bones and vegetables.7. Cover the pot and bring to a gentle boil. Reduce heat to a very low simmer and cook with lid slightly ajar, skimming foam and ex-cess fat occasionally, for at least 8 hours! If you can, let it go up to 12 hours (Do not leave on stovetop unattended!!)8. The longer you simmer, the better your broth will be. Add more water if necessary, to ensure bones and vegetables are fully sub-merged. Alternately, you can cook the broth in a slow cooker on low for the same amount of time9. Remove the pot from the heat and let cool slightly. 10. Strain broth using a fine-mesh sieve and discard bones and vegetables. 11. Let continue to cool until barely warm, then refrigerate in smaller containers overnight. 12. Remove solidified fat from the top of the chilled broth!

• 3 lbs chicken bones or 1 whole roasting bird or chicken parts (legs, breasts, prefer-able bone in), thighs, etc. • Just enough water to cover the bones by 2 inches (about 3 quarts)• 1 medium onion, cut into large chunks• 1 Tbsp apple cider vinegar• 1 Tbsp minced garlic• 1 Tbsp sea salt• 4 bay leaves• 2 tsp herbs (basil/oregano)

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KALE SALAD

How It WorksEating seasonally is something you can eas-ily do to support your overall health. When you include foods in your diet that are grown at the same time of year you will be eating them, it’s easier to get fresh produce that still has an abundance of vitamins and minerals available to your body for adequate absorp-tion. If you’re not sure, visit your local farmers market, or track down your nearest local farm and ask. But generally, if you have to buy fruits or vegetables out of season, it’s best to buy them frozen.

INGREDIENTS

DIRECTIONS

Make Vinaigrette, set aside *holds for up to 1 week in refrigerator. Toast Hemp Seeds *hold up to 3-4 months. Keep in the freezer for up to 1 year. Course chop cleaned and de-stemmed kale. Toss with blood orange vin-aigrette (massaging into kale). Add roasted carrots, and toss again, crumble chevre on top, then sprinkle a good amount of toasted hemp seeds, then you’re ready to go!

Vinaigrette: can be made in a blender 1/3 cup blood orange juice1 tablespoon smashed-minced garlic2 tablespoons honey1 tablespoon olive oil1 teaspoon Dijon mustard1/8 teaspoon salt1/8 teaspoon freshly ground black pepper

STEP 1 STEP 2

1-2 heads kale, de-stemmed/ course chopRoasted Farm CarrotsHemp seedsGoat Cheese

Dressing Components:Blood orangesOlive or avocado oilSea saltHoney or agaveSea saltDijon (or good-smooth) mustard

You can watch this cooking show episode online at YouCanChooseHealth.com/russian-kale-salad/

• 2 cups fine almond flour• 2 cups tapioca flour/ a bit more for

kneading• 2 large organic farm eggs (you want

a fresh egg, as that rich yolk makes this pasta)

• 1/4 cup water

INGREDIENTS: GRAIN FREE PASTA

HandmadePasta WITH DR.SOTISGather the family and have fun creating a meal together that’s healthy and wholesome. Whether you want to knead and cut the dough by hand, or use a kitchen aid to mix, we are sharing 2 pasta recipes your family is sure to love!

1 1/2 cups Semolina Pasta Flour1 1/2 cups all-purpose flour4 eggs room temperature and slightly beaten4 tablespoons Olive Oil4 tablespoons Water1 teaspoon salt

1. Homemade pasta can either be made by hand or in a stand mixer.2. If making by hand: Combine semolina, flour, beaten eggs, water, oil,

and salt. Mix to make a stiff dough. Knead 10 minutes by hand.3. If using a stand mixer: combine semolina, flour, beaten eggs, water, salt

and oil in stand mixer bowl. Knead on medium speed with a dough hook.

4. Working with small pieces of well-floured dough, send through the pasta roller on the widest setting. Fold the dough into thirds and send it back through with the folded ends on the sides. Do this one more time and send it through the widest setting.

5. Continue to work the dough through the roller, rotating the dial each time to make the pasta sheet thinner and thinner. Ensure your dough always has enough flour so that it doesn’t stick to your roller!!

6. It’s up to you, how thick you would like your pasta- utilizing the dial set-ting, choose which works for you- the higher the number the thicker the pasta. We like 4-5, but that’s us.

7. Once you have your sheet of pasta, you can send it through the cut-ting side to make spaghetti or Fettucine (depending on your pasta machine). You can also hand cut your noodles into any shape you like.

8. Ensure your noodles are well floured so they don’t stick. Don’t worry about the extra flour, as it will come off in the water!

INGREDIENTS: TRADITIONAL PASTA

PROCESS: TRADITIONAL PASTA

PROCESS: GRAIN FREE PASTA

1. Incorporate the almond flour and tapi-oca flour/starch – either in a cuisine art mixer with blade attachment, or in a large bowl to make on your counter top (same as above method). I highly suggest this is done in the mixer, as it is a much wetter dough, and not as easy to work with.

2. Once the flours are combined (just 3-4 pulses) add the eggs and half the wa-ter, pulsing 5-6 times. Scrap all your sides down and pulse until combined,

adding more of your measured out wa-ter if needed.

3. You want this dough to feel and resem-ble play-dough.

4. Transfer dough the dough to a large counter top work area, dusted with ample tapioca flour. If dough is sticky, use more tapioca!

5. See above method to prepare the dough for cutting, cooking, and stor-age.

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SHEPHARD’S PIEINGREDIENTSMashed Butternut Squash and Yam Topping:

• 1 butternut squash, cut in half and seeded

• ½ Tbs olive oil• ½ tsp salt, plus an extra pinch for

the squash• Pinch white pepper, plus an extra

pinch for the squash• ½ tsp chopped thyme, plus an ex-

tra pinch for the squash• ½ tsp chiffonade fresh sage, plus

an extra pinch for the squash• 3 lbs gold potatoes, sliced into 1

inch thick pieces• ¼ cup coconut cream • 1 tsp garlic powder• ½ tsp onion powder

Meat filling ingredients:

• 2 tsp olive oil• 2 cups small dice carrots • 1 cup small dice celery • 1 medium onion small dice • 3 cloves garlic, smashed and

chopped fine• 1 lb ground organic beef (not lean)• 1 lb ground organic turkey (not

lean)• ¾ tsp white pepper• 1 tsp salt• 1 tsp dried thyme• 1 Tbs GF flour or arrow root for

thickening • 4 Tbs tomato past Bionaturae• 1 Tbs apple cider Vinegar• 1 tsp onion powder• 1 tsp chili powder• 1 ½ cups chopped tomatoes or

use Bionaturae chopped toma-toes in a can- my personal favorite

• 1 ½ cups chicken stock

DIRECTIONSStart by making the mashed butternut squash topping:

1. Preheat your oven to 400 degrees.2. Cover baking sheet with parchment or foil.3. Cut butternut squash in half, rub on olive oil,

sprinkle with good salt, white pepper, dried thyme (crumble as you go), and sage. Rub mix-ture into the squash.

4. Place the squash, cut sides down, onto baking sheet, roasting for 45 minutes, until soft and you can easily pierce with a fork. Set aside once done.

5. Cut 4 yams or sweet potatoes in half- pierce with a fork, rub with butter, sprinkle with good salt.

6. Place on baking sheet (covered with parchment or foil) cut side down, and roast until you can easily stab the potatoes with a fork- 20-25 min-utes.

7. Once squash and tubers are done- scoop flesh out of shell/skin into a mixing bowl to mash.

8. You should have roughly 1.5 quarts of product to mash with ¼-1/2 cup whole coconut cream, 1 tsp garlic powder, ½ tsp onion powder, ½ tsp salt, wee pinch ground white pepper, and mash. Set aside. (whole fat diets- use cream cheese and whole cream with butter)

Shepherd’s pie meat filling:1. Put 2 tsp of olive oil in your medium-sized heavy

bottom pot or dutch oven, medium-high flame- add carrots. Sauté carrots for 1 minute, adding diced onions, celery and garlic, mix and sauté for 1 minute (do not over cook– you want a nice texture, keeping veg aldente is lovely).

2. Reduce the heat to medium, add the ground beef and turkey to the pot and mix breaking it up into smaller pieces. Top the meat with ¾ tsp pepper, 1 tsp of salt, and 1 tsp of dried thyme. Mix and cook until the meat is browned, about 5 minutes.

3. Add 1 Tbs of flour or ½ tspn arrow root to meat and mix well.

4. ADD ALL of the following ingredients together- 4 Tbs of tomato paste, 1 Tbs of apple cider vin-egar, 1 tsp of onion powder, a pinch of salt and mix well. Add 1.5 cup of chopped tomatoes, to this, stirring to combine all ingredients (if you need to add a little of your chicken stock to this, you can. Then add this mixture to your meat, siring to incorporate.

5. Then add 1.5 cups of chicken stock broth and simmer until the sauce reduces to a gravy, about 5-7 minutes.

6. Pour the shepherd’s pie filling into a large pan, 9 in x 13 in. and top with mashed butternut squash topping, using a spatula to evenly spread it out.

7. Bake for 20-25 minutes.

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READY TO EAT(one pan dish)

ENCHILADA CASSEROLE SHEPHARD’S PIECheeseOrganic Corn Tortilla, sonora sauce, cheese, black beanCilantro ChickenOrganic Corn Tortilla, sonora sauce, cheese, black bean, cilantro shredded chickenVegan VegOrganic Corn Tortilla, sonora sauce, vegan cheese, cashew crema, black bean, cilantro roasted veggies KetoCoconut Tortilla, Sonora sauce, cheese, cre-ma, cilantro shredded chicken, avocado

Yam crust keto, paleo gf, grain free•Served with, Organic Salad Greens choose your fav dressing•Add Artisan Multi Grain Batard+5

SERVES: FOUR $38 | TWO $19KETO OR VENGAN SERVES: FOUR $42 | TWO $23** WE NEED 24 HOUR PREORDER**

•Organic Turkey Chorizo•Cuban Black Beans + Mex Rice•Organic Corn Tortillas or Coconut Tortillas •Organic cabbage, carrot, kale mix up•House-made Crema or sub Lime Cilantro •Shredded Cheese•SalsaAdd Avo+ 8.25 (half pint)Add Salsa +4 (half pint)

TAKE & MAKE KITS

FLATBREAD PIZA KITCheese:Flat bread crust, white sauce and cheese -$8.95ADDChicken Pesto +2Organic Farm Veggie: Red Sauce, Pecorino Cheese +2Vegan Chorizo: Eggplant, Tomato, Vegan Cheese +4Mario: Aged Italien Meats, Basil Pesto, Bacon, Tomato +4

TACO KIT

PASTA KIT

•Penne Pasta•House-made Marinara•Pecorino Cheese•Organic Salad with Dressing•Baguette

Sub Gluten Free Pasta +4Sub Pesto +4

WHAT IT ISThese kits have been pre-built at E.A.T and come with everything you need to make the recipe at home. Get the whole family together and follow the simple instruc-tions and in no time you will be enjoying healthy and tasty meals from home.

Serves 3-5 $34

Serves: Two $19 / Serves Four $38Keto or Vegan serves Two $23 / Four $42

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