Category Archives: Blog

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Dr. Collard’s Favorite Recipe- Phu Noodles

phu noodlesPhu Vietnamese Restaurants are some of my favorite healthy eats. I love the fresh vegetables and the lean protein. My wife started making it at home and it is just as good. But here is the best part. Left overs are even better and your food will taste just as fresh by storing your broth, vegetables and garnishes all separate. Then when you are ready for a quick dinner heat up your broth, noodles, meat and add your fresh veggies, dinner or lunch is done. You can heat up one bowl at a time for yourself or the whole pot to serve a crowd.

  1. Take your meat that you have already cooked. This can be baked, BBQ, roasted it does not matter. Chop it up into bite size strips.
  2. Chop up all of your vegetable. You can keep them separate or dump them all together in one big bowl. Get creative and make it colorful. Use your favorite veggies and use up what you have in your fridge. There is no wrong here.
  3. Make your broth using your choice of chicken broth. We use the broth in the carton for convenience. Then we add chopped purple onions, garlic, salt and pepper & ginger. The trick is not to over cook your broth because the flavor will become more bland and loose nutrition value. If you choose to add cabbage or bok choy or mushrooms we add it to the broth and cook it unlike the other veggies.
  4. Cook Rice noodles following directions on the package. If you have never cooked rice noodles before, your going to love how fast they cook and are light and delicious.
  5. Dish up your bowl by adding your freshly chopped veggies, & protein, then add your hot broth (with cabbage) overtop. Garnish with cilantro, green onion and fresh lime. We also like to add a bit of chili sauce like Sriracha.

Ingredients

1 lbs.    lean protein (we like chicken or steak)

1 head    cabbage or bok choy

1 pkg.    rice noodles

10 c.    Chicken Broth

1/2 t.    Salt & Pepper to taste (depends on the broth)

1     onion, purple or white

1 8oz    mushrooms sliced

4 clove    Garlic

1 t.    Ginger

Garnish with green onion lime, cilantro & chili sauce. This recipe can be easily modified. Enjoy!

 


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Cataplex F

_Products_Standard_Process_Cataplex_F_TabletsThis time of year there is an increase in leg cramping at night in my patients. This is caused due to an increase in activity along with the extra sunlight creating a muscular calcium deficiency. The good news it that with proper calcium (diet and supplements) and Cataplex F (to deliver the calcium to the muscles) you will be feeling great. If you have questions about this product or any other supplements Dr. Collard is always happy to help

Stop by our office and grab a bottle.

 

  • Natural source of omega-3 fatty acids from plants.
  • Provides lipids for the formation of eicosanoids
  • Promotes healthy skin and hair
  • Contains iodine for thyroid support
  • Supports the metabolism of fats*

 


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Butter VS. Margarine

Category : Blog , Nutrition

butter margarine

In our home margarine is not found, you will however find real butter. Today we are so obsessed with weight loss that we often throw good nutrition out the window. Recently I read an article in the June 2017 National Geographic titled “Pandora’s Lab”. This article is an excerpt from the book Pandora’s Lab written by medical historian Paul A. Offit, M.D. The Article is one of seven cautionary tales from the book. This one particular tale focuses on the breakthrough invention of margarine with the opening quote from the Author Paul Offit “How does a scientific breakthrough become a scourge of humanity? As easily as margarine supplanted butter—and introduced dangerous trans fats. Even the most promising innovations can have unintended, sometimes lethal, consequences.” I want to share with you this article that answers which is better butter or margarine.

Margarine was first made in 1869 by a French chemist for Napoleon III of France to feed his army because it was cheaper then butter. It was made by taking unsaturated vegetable oil and chemically adding hydrogen a process called hydrogenation. Resulting in a product called “partially hydrogenated vegetable oil” with large quantities of trans fats, not found in nature. I won’t get into the chemistry of the differences between saturated fats, unsaturated fat, trans-unsaturated fats, and cis-unsaturated fats. But I will quickly say both saturated and some unsaturated fats are healthy while trans fats found in partially hydrogenated vegetable oil are dangerous.

In the 1960s there were several people, including doctors and scientist, who argued that the reason Americans were having health issues like atherosclerosis and heart disease had to do with cholesterol and fats. There were many committees with the U.S. federal government that wanted to clarify the scientific data between fat consumption and human health. “The problem was that most of the policies were conceived by political activists with no training or expertise in nutrition … The USDA recommendations were clear, even if the data wasn’t. Restriction of dietary fat became government policy.” says Offit. This led to a margarine boom.

Government agencies in the 1980s started attacking saturated fats (butter, lard, coconut oil, palm oil, dairy, animal fats) as heart unhealthy. Americans were told to replace saturated fats with unsaturated fats. They were told to eat margarine instead of butter because it is heart healthy. Due to the misinformation and many other factors, by the 1980s, partially hydrogenated vegetable oils were popular for baking and frying and saturated fats were vilified. Suddenly margarine, which contains 25 percent trans fats, became the “healthy alternative”. In 1911 the average American ate 19 lbs. of butter to only 1 lb. of margarine per year. By 1957 Americans were eating 8.5 lbs. of margarine a year, about the same as butter. By 1976 margarine consumption had increased to 12 lbs. a year. Despite the switch from butter to margarine, the incidence of heart disease in the U.S. continued to rise. Even though continued studies showed that there was no relationship between dietary fat and heart disease.

In 1981 a group of Welsh researchers published a paper linking trans fats to heart disease. There were many more studies that followed all showing how decreasing trans fat would lessen the risk of heart disease. One Harvard School of Public Health estimated that 250,000 heart attacks and related deaths every year could be prevented by eliminating trans fat from the American diet. Studies during this time were showing that trans fat dramatically increase “bad” VLDP, the worst kind of cholesterol, and decrease “good” HDL, the helpful cholesterol. It is said that trans fats appear to increase the risk of coronary heart disease more than any other macronutrient. It wasn’t until 2006 that the FDA finally implemented its plan that required manufacturers of foods to list the quantity of trans fats on the nutrition label. So what can we take from this article? Many of the guidelines that we have been told, have more to do with ill-guided studies and special interest groups than what is truly good for our bodies. In this example, the American people were told that margarine was the heart–healthy alternative to butter when it was exactly the opposite.

Making even small adjustments to the foods you eat can make big changes to your health. Whole foods, meaning ingredients you can say and know where they come from, are always the simplest answer.

Credit to National Geographic issue June 2017 “Pandora’s Box” as well as to “Pandora’s Lab: Seven Stories of Science Gone Wrong” written by Paul A. Offit, M.D.

 


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Who’s excited for the PyeongChang 2018 Olympics?

1200px-PyeongChang_2018_Winter_Olympics_svgAt my house we are all excited for the Olympics for several reason. One it’s the Olympics and they are awesome. Two I developed a love for the Korean people and culture when I served a church mission in Korea. Last but not least we are excited to watch Shawn White. Do you remember his last run at the 2014? We are excited to watch him come back. Win or loose we can’t wait to cheer on our American Athletes.

I wanted to share with you our newsletter we from 2014. I felt like it still applied.

Tuesday, April 29, 2014

WHY FAILURE IS GOOD FOR SUCCESS

shawn whiteAs my family and I were watching the Olympics together we told our kids “Watch Shawn White. He is the best snowboarder in the world”. Shawn White, on his qualifying runs, out-shined the rest with his usual soaring heights landing him the top rank, living up to our expectations as “the best”. Then the next night, we watched as he had two runs that were sloppy and uncharacteristic. Under intense pressure he finished 4th in the half pipe. My seven-year old son asked why we thought Shawn White was the best if he finished 4th? Henry Ford is quoted as saying “Failure is only the opportunity to begin again only this time more wisely”. What would we do, or try to do, if we were not afraid of failure? What are we not doing in our lives because we are afraid to fail? Shawn White, after his disappointing 4th place finish in front of the world said, “I tried to win… I went for it.”

I read an article titled “Why Failure Is Good for Success” that I want to share. “Society doesn’t reward defeat, and you won’t find many failures documented in history books. The exceptions are those failures that become steppingstones to later success. Such is the case with Thomas Edison, whose most memorable invention was the light bulb, which purportedly took him 1,000 tries before he developed a successful prototype. “How did it feel to fail 1,000 times?” a reporter asked. “I didn’t fail 1,000 times,” Edison responded. “The light bulb was an invention with 1,000 steps.” Unlike Edison, many of us avoid the prospect of failure. In fact, we’re so focused on not failing that we don’t aim for success, settling instead for a life of mediocrity. When we do make missteps, we gloss over them, selectively editing out the miscalculations or mistakes in our life’s resume.”

 

In the hopes of empowering my kids with the mindset that failure is good for success, I have started talking to them about their failures in the most positive way. Failure is crucial to human cognition. It’s how we learn. I enjoy and encourage the opportunities for my kids to fail in safe environments. Helping them to notice their failures that have led to success in their life, encourage them to try something even if they might fail, and ask them what they learned from that specific failure. When I teach, I learn; in turn I am learning to be a better example by not being too hard on myself for my own failures or theirs. My daughter hopped into the car so excited to tell me that she failed today! I said “awesome, tell me about it!” “I took my pretest in spelling and I got 50%” she said so proudly- I gave her a high-five. On the final test she did great!

Do you avoid the prospect of failure? Do you aim for success or do you gloss over missteps or do you learn from them and begin again?

To read “Why Failure is good for success” follow the link below. It is a great article I hope you will take time to read it.

http://www.success.com/article/why-failure-is-good-for-success

do not fear


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Spaghetti Squash Lasagna

spaghetti lasagna

Lasagna is delicious, but it can be a bit heavy with all the white pasta noodles. Here is an alternative that is so easy.

  1. Bake one spaghetti squash in the oven on 400 until soft. I bake mine whole, on a pan, for about an hour and a half. When you take it out cut it in half with a knife. Set aside to cool.
  2. Brown up Italian sausage, ground beef, or turkey. When it is all browned add half of the spaghetti sauce. Set aside.
  3. Combine low-fat ricotta cheese, low-fat cottage cheese, low fat Italian cheese blend and two eggs. Mix well.

In a large 9×13 pan layer half of your browned meat, half of the spaghetti squash, all of the ricotta cheese mixture, the other half of the spaghetti squash. Then the rest of the browned meat, the last of the spaghetti sauce. Cover it with tin foil and put into the oven.

Bake 350 for 30 min. The sides should be bubbly. Top with shredded Italian cheese and put back into the oven uncovered to melt.

Ingredients
1 spaghetti squash
2lbs. Ground Italian sausage
2 eggs
1c. Low-fat Ricotta cheese
1c. Low-fat cottage cheese
1/2c. Low-fat Italian shredded blend
24oz Spaghetti Sauce

Our kids actually like lasagna better with spaghetti squash. Be sure to pair this dish with some delicious greens.

Enjoy!

 


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Total Solar Eclipse 2017

solar eclipse glassesDr. Collard has ISO Solar Viewing Glasses for you. Stop by and get your free pair. NO APPOINTMENT NEEDED!!!!

Tell your friends, neighbors, and family to stop by and pick up a pair for themselves.

 

Why is this solar eclipse such a big deal? Here are some facts to get you excited.

  1. This will be the first total solar eclipse in the continental U.S. in 38 years. The last one occurred February 26, 1979 and due to weather conditions many did not see it.
  2. Everyone in the continental U.S. will see at least a partial eclipse. The moon will cover at least 48% of the Sun’s surface. Here in West Jordan the moon will cover 92% of the sun’s surface. In order to view a total eclipse you would need to be just 3 hours north.
  3. The first phase and start of the eclipse will begin at 10:13 am Monday August 21st. The Max Phase will be at 11:33 am. The end phase will be at 12:59pm.
  4. Watch how the animals behave. The total eclipse may startle an animal and change their behavior thinking that it is night time.
  5. Feel the temperature drop. The eclipse will create a quick temperature drop much like someone standing in front of your heat at a camp fire.
  6. If you miss this solar eclipse on the 21st, the next one will occur April 8th, 2024. If you travel to it’s path between Texas and Maine. The next time the solar eclipse will follow a path for all lower 48 states to view will be in about 1,000 years.
  7. To view the eclipse safely you must have NASA approved glasses with “ISO” icon with reference 12312-2 on the glasses.
  8. This truly may be a once in a life time in our area.

Hopefully this has gotten you as excited as we are.

Check out these links and our sources for more information.

https://eclipse2017.nasa.gov/faq

www.timeanddate.com/eclipse/in/@5784549

hip2save.com/2017/07/27/tips-to-help-you-plan-for-the-total-solar-eclipse/

 


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Let’s Talk About Healthy Aging

CatalynCod Liver Oil HerbaVital

Are you starting to feel your age? Make healthy decisions to feel better and stay stronger as you age. Dr. Collard can recommend the right nutritional supplements from Standard Process. Ask about Catalyn, Cod Liver Oil, and HerbaVital.

Proper nutrition can help support:

  • Healthy eyes and skin
  • Bone and tooth health
  • Vitality and stamina
  • Normal memory function

Catalyn®

  • Supplies multiple vitamins and minerals for complete, complex nutritional supplementation
  • Encourages healthy cell functioning*

Cod Liver Oil

  • Supports healthy eyes and skin
  • Supports bone and tooth health
  • Supports the musculoskeletal system*

HerbaVital

  • Supports and maintains the body as it ages
  • Promotes vitality and stamina in older adults
  • Supports normal memory function*

StandardProcess_LOGO


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Collard Family Photo

Collard Family Photo web

Many have noticed that the family photo in Chad’s office is a little outdated. My poor husband has begged on many occasions for me to print the new family photo. Chad’s mom has asked for new photos of the kids and I’ve never gotten around to it. I realized that I needed to improve when my sister-in-law printed a family photo for my mother-in-law off of Facebook. I really hate scrapbooking and I am afraid that my kids will inherit a hard drive of photos. However today I’m enjoying the small successes. Thanks to my friend and photographer @chariseprestonphotography I have printed photos for both the office and my mother-in-laws house. Next time you are in the office be sure to notice the current family photo.

Our patients feel more like family.

-Missy


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Monday: 9-12, 2:30-6
Tuesday: 2:30-6
Wednesday: 9-12, 2:30-6
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