Atlas Health Care Center | Wellness Blog

Ideal Protein Creamed Spinach

Date: March 21, 2016 | Time: 3:12pm | Posted By: Atlas Health Care Center Encino

Tita's Creamed Spinach


Serves 1

1 cup spinach (fresh or frozen)
1 Ideal Protein Potato Puree Mix
2 - 3.4 oz very hot water
1 clove garlic, minced
Extra Virgin Olive Oil
Sea salt and pepper

Saute spinach and garlic over medium-low heat with olive oil. While the spinach is cooking, add 1 packet of Potato Puree to a bowl with 2 oz hot water. Mix water and potato mix gently, and add up to 1.4 oz more water until desired consistency is reached. When the spinach is dark green and wilted, remove from heat, add to the potato mix and season with salt and pepper to taste.

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St. Patrick's Day Recipe

Date: March 16, 2016 | Time: 4:37pm | Posted By: Atlas Health Care Center Encino

Chef Verati's Stuffed Pepper


Serves 1

7 oz lean ground beef
1 large green pepper, stem removed, and seeds hollowed out
1/4 cup leek, chopped fine
3/4 cup tomatoes, crushed
1/4 tsp cinnamon
1/4 tsp thyme
1/4 cup water
sea salt & pepper, to taste

Preheat oven to 375 degrees. Saut'e the ground beef and leeks over medium heat until meat changes color but is not fully cooked. Meanwhile, remove the seeds and pits from the pepper. Once the meat is done, add the tomatoes, cinnamon and thyme. Let the meat and tomato mixture cook for one minute and remove from heat. Stuff the hollowed pepper with meat mixture; compact well and place on a baking sheet and bake for 15 minutes or until beef is fully cooked. <view entire article>

Ideal Protein Pizza

Date: March 7, 2016 | Time: 6:30pm | Posted By: Atlas Health Care Center Encino

Vegetable Pizza


Yes! You CAN Have pizza!

Serves 2, each portion is the equivalent of 1 Ideal Protein food

1 Packet Ideal Protein Maple Oatmeal
1 Packet Ideal Protein Vegetable Chili (*Restricted)
1/4 Tsp Baking Powder
3 Small Pinches of Baking Soda
4 oz Hot Water
8 drops Extra Virgin Olive Oil
1/4 Tsp Dried Italian Herbs (basic, oregano, marjoram, hot peppers, garlic)
Select vegetables, sliced thin

Preheat the oven to 350o F. Place the IP oatmeal and chili packets, and baking powder, baking soda, water, herbs and olive oil in a bowl and mix well until the water is absorbed. This is your dough! Portion into 2 pizza rounds (or anything you like to use for baking), and bake at 350o F for 15 minutes. Remove from the oven and top with your favorite select or occasional veggies (mushrooms, eggplant, peppers, etc). Return to the oven just long enough to roast the veggies, remove and enjoy! <view entire article>

Ideal Protein Steak and Mushroom

Date: February 29, 2016 | Time: 7:51pm | Posted By: Atlas Health Care Center Encino

Chef Verati's Flank Steak

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Serves one person

1 Large Portobello mushroom
7 oz grass-fed flank steak, thinly sliced
1 cup kale, chopped
1/4 cup green onion, thinly sliced
1 garlic clove, minced
2 tsp ginger
3 TBS soy sauce
1/4 tsp grape seed oil
Sea salt and pepper to taste

Preheat oven to 375^0F. Place the Portobello mushroom on an ungreased baking pan and bake for approximately 15 minutes; set aside. In a hot non-stick pan with grape seed oil, add flank steak; let sear. When the steak is half way cooked, add garlic and ginger; let cook. Then add kale and onions; let cook. Once everything is almost cooked to your desired doneness, pour in soy sauce; let simmer for a couple of minutes. Serve by placing steak mix on top of the Portobello mushroom.
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Baked Salmon

Date: February 22, 2016 | Time: 7:51pm | Posted By: Atlas Health Care Center Encino

Janeva's Perfect Salmon


Serves one person

8oz salmon, preferably wild-caught
Olive oil
Garlic powder, to taste
Cajun seasoning, to taste
Sea salt and pepper, to taste

Lightly drizzle the salmon filet with olive oil, and season to taste. Place the salmon skin side down on a pre-oiled baking sheet in a cold oven. Turn the oven on to 400, bake for 25 minutes, and enjoy your flaky, tender and deliciously moist salmon.

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Ideal Protein Chocolate Chip Muffins

Date: February 15, 2016 | Time: 11:00am | Posted By: Atlas Health Care Center Encino

Sylvia's Chocolate Chip Muffins

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Serving Size: 2 Muffins (equal to 1 Ideal Protein Food)
Makes: 3 servings

1 packet Ideal Protein Dark Chocolate Pudding Mix

1 packet Ideal Protein Chocolate Drink Mix

1 packet Ideal Protein Chocolate Chip Pancake Mix

2 egg whites

2 tsp baking powder

1/2-3/4 c of water

Optional: Use Ideal Protein Plain Pancake Mix instead of the Chocolate Chip Mix
1-2 packets of Stevia

Mix the first five ingredients and add water until the consistency is similar to brownie batter. Bake in muffin trays sprayed with cooking spray (no liners) at 350 for 12-15 minutes.

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Ideal Protein Spaghetti and Meatballs

Date: February 8, 2016 | Time: 8:15pm | Posted By: Atlas Health Care Center Encino

Chef Verati's Spaghetti and Meatballs

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Serves one person

7 oz. ground beef
1 egg, lightly beaten
1/2 cup mushrooms, thinly chopped
1 cup zucchini, julienned
1 garlic clove, chopped
1/2 cup green onions, chopped
1 tsp. parsley, chopped
1 tsp. basil, chopped
1 celery stalk, chopped
1/2 tsp. red pepper flakes
1/2 cup vegetable coulis
1/4 tsp. grapeseed oil
Sea salt & pepper to taste

In a medium sized bowl, mix together beef, egg, mushrooms, garlic, green onions, celery, parsley, basil and red pepper flakes; make small sized meatballs. In a hot non-stick pan with grapeseed oil, add meatballs; let cook. When the meatballs are almost cooked, reduce heat to medium and pour in the vegetable coulis; let simmer. In another hot non-stick pan, add zucchini; let cook.

Ready to serve!
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The Spine Of It All

Date: January 31, 2015 | Time: 4:56pm | Posted By: Atlas Health Care Center Encino

5 Tips to Improve Posture & Prevent Back Pain


Photo: Vanessa Hong, The Haute Pursuit

Our generation has a certain kind of lean - and no, we're not talking about swag - we're talking about our spine. The epicenter of our bodies, the core of our balance and the center of our nervous system.
Our posture is a reflection of our lifestyle - for our generation, this translates into hours a day spent staring down at our phones and hunching over computer screens (yes, that means you reading this, too). And let's be frank - it's just a fact of life. While we may not have the power to convince our bosses to buy everyone in the office ergonomic desk chairs and adjustable computer monitors, we can seek treatment for "text neck" and make small adjustments to our daily routine to prevent a future full of slouching and sore muscles.
We sought some straightening from Atlas Healthcare Center's founder and Doctor of Chiropractic (D.C), Dr. Shahram Ardalan, who gave us some great tips on how to prevent back pain and primp our poor posture. Kiss those slouchy shoulders goodbye!

1. Ditch The laptop

First of all, it's important to look at the today's back pain versus yesterday's back pain - that is, the root of why patients today are suffering. Atlas Healthcare Center's Dr. Shahram Ardalan (D.C.) makes an enlightening statement - previously, the idea of 'work' involved heavy labor, mechanical use of the body, and physical endurance that often resulted in on-site injuries. Today's back pain is more commonly stationary pain - injury caused (ironically), from a lack of movement. Dr. Ardalan (D.C.) refers to this dichotomy as macrotrauma vs microtrauma.

While we know we can't ditch our computers altogether, we can adjust the way that we use them by perfecting our stationary technique.

First of all, invest in a separate monitor, keyboard and mouse, even if you have a laptop. If you're staring down at your screen with your neck forward-hanging and tilted, you're doing it wrong. The screen of your computer should be at eye level or slightly below so that your neck is not straining to hold your head. Next, your keyboard and mouse should be located at your navel - your inner elbows stationed at 90-100 degrees (or so that your elbows are always higher than your wrists).


2. Strengthen Your Back Muscles

Because much of what we do, naturally, happens in front of us, our pecs (pectoral muscles) tend to build up a lot of unnecessary tension and as a result, tighten, creating a forward shoulder roll. Therefore, it's important to build up the rhomboids (the shoulder blade area) to counteract this habit and prevent rounded shoulders and slouching.

Additionally, the levator scapulae (the muscles that run from midd neck to shoulder blade area) can also become hunched or cinched upwards. Dr. Ardalan (D.C.) says, "imagine your shoulders squinting - this is a very tense position." This tension in the legator scapulae can often cause upper back pain, so it's important to stretch the sides of your neck.

Some exercises can be found here, here and here.

3. Sit Up Straight

We know, you've heard it before. While the textbook definition directs us to sit with our feet flat on the ground, Dr. Ardalan (D.C.) acknowledges that this is highly unrealistic - "Your butt and back should touch the very back of the chair so you feel the support with no weight on your legs. If you lean forward just a bit on your chair you can feel the difference in pressure. Your elbows should always be higher than your wrists when sitting relaxed" (i.e. see #1, when you're typing or moving a mouse).

4. Sleep Right

The ideal sleeping position is to lay flat on your back with a pillow underneath your knees to relax your hamstrings and take pressure off your lower back. If you're a committed side sleeper, place a pillow between your knees to take the pressure off the lower back. This can be particularly beneficial and relaxing for women, because females have wider hips.

5. Know When To See A Specialist

Pain is like the alarm system of the body, and it's generally a good sign that it's time to take action. However, you should not always wait for pain to signal a trip to the chiropractor - proper maintenance is required to prevent chronic illness, pain and tension later on.

Dr. Ardalan poses this food for thought -

"Do you take your car to be serviced? An oil change? Brakes serviced? (The answer is always, or should be, 'Yes'.) So what are you doing to 'service' your spine? It's one of the most commonly ignored parts of the body, yet it houses your nervous system, your source, and your engine for the body."

Atlas Healthcare Center
17200 Ventura Blvd Suite 212
Encino, CA 91316
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Taking the First Step

Date: December 22, 2014 | Time: 5:41pm | Posted By: Atlas Health Care Center Encino

Everyone's weight loss journey is different, but not one is less significant than the other.

Whether you're suffering from high blood pressure, diabetes, high cholesterol, or just have a few extra pounds that you need to shed we're pleased to know that you're taking your health seriously and beginning your journey.

Weight loss can be difficult, at any age, and at any stage. And there are many myths about what you should or shouldn't be eating. If you're considering starting your own weight loss program, but have yet to make a firm effort, why not start with small steps to begin your transition to a healthier you!

We thought we would start with some initial starter tips from our clinical nutritionist, Lindsea Burns to get you on the right track.

Below are her three go-to suggestions for breaking poor diet and lifestyle habits, and allowing your body to feel good, inside and out.

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1.Manage Insulin -The first step to weight loss is managing your bodies insulin. This means you need to cut out (if you can do it cold turkey, great!), or at least cut back on refined sugars. Starch's like carbohydrates and poor choice snacking foods like chips and crackers. If you have a serious diet of heavy carbohydrates every day the initial change might disrupt your body. You may experience migraines, but they will only last a few days. Soon enough your bodies dependencies on those sugars will fade, and you will be able to have a meal without sugar cravings.

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2. Hormonal Balance - When you eat a lot of processed and chemically treated foods it can affect your hormone levels and thus, affect your mood. When you feed your body the right nutrients it rewards in a number of magical ways. Not only will your body start feeling better, but your mood will improve with it. The healthier the food is that you eat, the more healthy hormones your body will produce. Eating the right foods will allow your body to function the way it was meant to. Without having to fight off harsh chemicals from preservatives, your body will start to realize it's ingesting fresh, untreated foods that will be able to not only metabolize in your body quicker, but will help to feed your body the nutrients it needs. The strength and quality of your skin, hair and nails will all start to change, generating a more well preserved you.


3. Detoxing and Eliminating Toxins - Thankfully, the days of healthy alternatives being unappealing and lacking in taste are behind us. There are many resources you can access by foot, or by web that will make losing weight an easy lifestyle transition.

Weight loss doesn't need to be a diet of eating just salads and veggies, you can enjoy your food. Eat butter, and lots of it, as long as it is true pasteurized butter from grass-fed cows. Fats are good for you, and more importantly, they are good for detoxing the liver. You won't have to miss out on some of your most flavorful, yet poisonous foods because all it takes is a few minor adjustments to create a new lifestyle routine that works for you!

Love Spaghetti Bolognese? Why not trying to substitute the spaghetti for spaghetti squash.

And drink more water! Water flushes toxins and energizes tissues. You need half your body weight in ounces daily. If you maintain your water intake daily, you will see noticeably visible results within just 30 days.

Remember, weight loss is important for your health first, looking and feeling good is just the bonus your body gives you for being nicer to yourself.

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