How Can I Get More Fruits And Vegies In My Diet?

Now that’s a great question! It’s tough for people to add enough fruits and vegetables in their daily diet so here is a healthy, delicious, quick and easy way to do it…smoothies!


vegetables fruits smoothies


With all the different fruits and vegetables out there, the possibilities are endless. Some great fruits to use are bananas, strawberries, mangoes, pineapples, peaches, blueberries, and apples. To add some extra nutrients in there, spinach and kale are great options, and NO you can’t even taste them! Try adding in an avocado, it adds a great smooth texture and thickens it up a bit. And who doesn’t love avocados?

So when are good times to eat your smoothies? You can make your smoothies as a snack to help keep your metabolism going throughout the day. How about skipping those fatty bacon, egg and cheese sandwiches in the morning and make a smoothie instead. It will give you a great energy boost and fill you up but without weighing you down. Or my favorite, which is to make a chocolate one as a sweet healthy desert! How could a chocolate smoothie be healthy you ask? Well, you don’t need to add sugar or syrups to make it sweet and savory, by just adding natural fruits like bananas and strawberries and adding unsweetened cocoa or even some peanut butter, it stays nutritious and delicious.

How about those fussy kids who don’t like fruits or vegetables? Well smoothies may just be your answer. Because they can be so naturally sweet, your kids will think they are getting a treat. Don’t forget to sneak in the spinach!

Below are a few of my favorite smoothie recipes, try each of them out! The recipes are guidelines, so if you add too much of one thing or not enough of another it will still taste delicious. To thicken your smoothies add avocado or ice cubes, also if you freeze your bananas or use frozen fruits it will help make it thicker. To thin your smoothies add water, coconut milk, almond milk, soy-milk or fat free milk. Remember, the options are endless!

Sunrise Smoothie

1 cup frozen mixed berries
1 frozen banana
1 orange, peeled and segmented
½ cup Vanilla Greek Yogurt

Raspberry Coconut smoothie

1 frozen banana
1 cup of frozen or fresh raspberries
½ cup of coconut milk
2 tsp coconut extract
1 tbsp coconut flakes

Strawberry Green Smoothie

2 cups frozen/fresh strawberries
½ frozen banana
2 tbsp flax-seeds
3 cups fresh organic baby spinach
1 cup unsweetened vanilla almond milk

Peanut Butter and Jelly

1 cup frozen/fresh strawberries
1 frozen banana (if its frozen it helps thicken the smoothie)
½ tbsp of peanut or almond butter
½ cup milk
½ cup of Greek yogurt

Chocolate Banana Smoothie

1 frozen banana
1-2 tbsp of unsweetened cocoa powder
½ cup milk
½ cup of Greek yogurt
add 1-2 tbsp of peanut butter to make it a little nutty!


1 handful spinach
1 frozen banana
½ small avocado
¼ cup unsweetened almond milk
½ tsp vanilla
¼ tsp cinnamon

Blueberry Avocado Detox

1 avocado
1 frozen banana
1 cup of blueberries
1 cucumber
1 handful spinach
½ cup coconut water

Let me know if you try one of above smoothie recipes.

Gluten-free facts, what you need to know?

Why are dieters turning to gluten-free foods to lose weight? 

What is Gluten?

What is celiac disease?

Gluten is shorthand for a family of storage proteins found in wheat, barley, and rye. The gluten proteins are found in the mature seed of these cereal grasses, which is what we refer to as the grain. Close relatives of wheat, such as spelt, triticale, kamut, farro, and einkorn, also contain gluten and must be avoided on a gluten-free diet.

Everywhere you turn it seems someone is talking about the evils of gluten. Is gluten-free the new low carb?

Certainly a gluten-free diet is vitally important for individuals with celiac disease — an inherited autoimmune condition that affects about 1 out of 100 Americans. For these folks, a gluten-free diet is far from a fad. The gluten in wheat, rye, and barley can severely damage the intestines if not strictly avoided.

Beyond those with celiac, there’s another 6 percent of the population who are estimated to have gluten sensitivity. For everyone else, gluten is just one of many food proteins encountered in the course of a mixed diet, neither detrimental nor essential to good health.

Yet, celiac and gluten sensitivity are not the driving force behind the soaring rise of gluten-free foods. Instead, these foods are increasingly being gobbled up by people who want to lose weight. In reality, there’s nothing inherent about a gluten-free diet that will enhance weight loss, unless it helps you “get rid of the junk” and eat more fruits, vegetables, and whole grains that are naturally gluten-free.

Many commercially prepared gluten-free baked items often have twice the carbs and a lot of sugar and fat compared to their gluten-containing counterparts.

If you tolerate gluten and enjoy it, there’s no compelling reason to avoid it. If you don’t tolerate it or just prefer not to eat it, there’s no compelling reason for you to keep it in your diet (other than, perhaps, convenience). Many people find that cutting out gluten helps them avoid the temptation of the numerous empty-calorie, high-glycemic, processed snack foods that they want to eliminate. Others, however, find that cutting out gluten only to replace it with gluten-free versions of these same empty-calorie, high-glycemic, processed snack foods is of no benefit for weight loss, energy levels, or improved health. (Foods with a high-glycemic index release sugar quickly into the bloodstream, causing a quick spike in energy that’s followed by a dramatic dip in blood sugar levels. This dip leads to hunger relatively soon after eating.) A “gluten-free” claim is by no means an indication that a food is more natural, healthful, or lower in calories. 

Talk with our doctors at Med-Ped Health about our weight loss management programs.

Forget About 5 Hour Energy

B12, also called Cobalamin, is a water soluble vitamin naturally produced by a gut bacteria that feeds on the cobalt of the soil (hence the name ‘cobalamin’). This vitamin helps the body to properly form red blood cells, grow tissues, replicate DNA, lower Homocysteine levels and thereby reduces the risk of strokes or heart attacks, and to also form a fatty substance called Myelin that protects the nerve cells.

People, who have difficulties absorbing this vitamin, are expected to have B12 deficiency. These difficulties are usually caused by a protein in the stomach named “Intrinsic Factor”, which is a necessity for a proper absorption of B12. These people can’t absorb enough of this vitamin from oral sources (food or tablets), so absorption effectiveness is actually the biggest of all benefits of vitamin B12 injections over other possible supplements.

Vitamin B12 deficiency is common also in people who eat few or no animal products, such as vegetarians and vegans. Vegetarians do not eat any meat but they may eat sea food, eggs and dairy products.

Pregnant women are at risk of Vitamin B12 deficiency. More Vitamin B12 is recommended for pregnant women because it helps in the forming of red blood cells for the woman and her fetus.

Adults older than 50 are at a greater risk for vitamin B12 deficiency because their body may not produce enough stomach acid to help absorb B12 from the food they eat. Diet and exercise is what most doctors will tell you is the best way to stay healthy and lose weight. For some people they just aren’t enough. If you exercise daily and eat healthy but still aren’t losing weight like you want to, consider a B12 injection to boost your energy levels and burn more calories. In Med-Ped Health Care, we offer the following Vitamin B12 injections and with suitable prices.

1 – B12 + B6 Injection (B12 + B6 + MIC)

2 – B12 Lipo Injection (B12 + MIC)

3 – B12 Cobalamin Injection

4 – B12 Super Lipo Injection (MIC + L-carnitine)

What happens when my vitamin B12 level is low?

If you have a low vitamin B12 level, you may have no symptoms, or you may develop different types of symptoms. If you don’t seek help from your doctor, you may damage your nervous system permanently. You may also increase your risk of heart disease and stroke. Symptoms of low vitamin B12 level can include:

• Confusion

• Pale skin

• Rapid heartbeat

• Muscle weakness

• Sever tiredness

• Loss of appetite

• Walking or balance problems

• Memory loss

• Depression

• Tingling of hands and feet.

Our urgent care Express Healthcare, LLC is open 7 days a week, you can walk in any day to get the B12 injection you need. Remember, we offer discount on all injections on Sundays.

Understanding High Cholesterol

Understanding Cholesterol:

High blood cholesterol affects more than 65 million Americans. It’s a serious, often symptomless condition that increases our risk of heart disease. The higher our blood cholesterol level, specifically low-density lipoprotein (LDL) cholesterol, the greater the risk.

How Does Cholesterol Cause Heart Disease?

When there is too much cholesterol (a fat-like substance) in your blood, it builds up in the walls of your arteries. Over time, this buildup causes “hardening of the arteries” so that arteries become narrowed and blood flow to the heart becomes slowed down or blocked.  This may cause chest pain or even a heart attack.

High blood cholesterol itself does not cause symptoms; so many people are unaware when their cholesterol is too high.  It is important to find out your cholesterol numbers.  Lowering levels that are too high lessens the risk of developing heart disease or dying from it if you already have it.

What should your Cholesterol profile be?

  • Total Cholesterol – less than 200 mg/dl
  • Triglycerides – less than 150 mg/dl
  • HDL (the “good cholesterol”) – greater than 50 mg/dl in men, greater than 55 mg/dl in women and the higher the better in everyone
  • LDL (the “bad cholesterol”) – at least below 130 mg/dl, ideally below 100 mg/dl, and the lower the better in everyone

Which high Cholesterol risk factors can you control?

There are many circumstances that could place you at risk for having high high cholesterol levels. While there are some risk factors you cannot control, there are other things that you can do to modify your risk of having high cholesterol levels down the road. Modifying these risk factors means making a few simple changes to your lifestyle. By lowering your risks of having high cholesterol, you are also lowering your risk of heart disease.

You have the power to change these following risk factors:

  • Smoking – Quitting smoking now can lower your cholesterol levels, as well as help boost your good cholesterol (HDL) levels.
  • Exercise – By adding exercise to your daily routine, you can modestly lower your LDL and raise your HDL, or good cholesterol.

There are many types of exercise that you can use to lower your cholesterol, so whether you’re a seasoned athlete or a recovering couch potato – there is an exercise regimen out there just for you. Additionally, it will help you to lose weight.

  • Diet – Modifying your diet can greatly improve your health – and your cholesterol levels. Reducing the amount of saturated fat and increasing the amount fiber in your diet can help you to keep your cholesterol levels within normal levels. This means minimizing the junk food and fast food in your diet, and increasing your consumption of fresh fruit and veggies.
  • Disease Management – Do you have diabetes or another chronic condition? Some chronic conditions can also cause your cholesterol levels to increase. Managing these conditions will also help you to manage your cholesterol levels.

To see if you or a loved one are at risk for developing high cholesterol please make an appointment now with our doctors in Med-Ped Health Care, LLC for evaluation and treatment for high cholesterol.

In Med-Ped Health Care, LLC, there is stress test machine by which we can diagnose the cause of symptoms such as chest pain, rapid heartbeat, shortness of breath or fluttering of the chest and other heart problems can be caused by high cholesterol levels. We have Echocardiogram, holter monitor, ICG and EKG.

Keep in mind that cholesterol evaluation should be performed once every five years for all patients over the age of 20. Detecting high cholesterol early can reduce a patient risk of complications.

Gout Symptoms, Causes, and Treatment

What is Gout?

Gout is a kind of arthritis. It can cause an attack of sudden burning pain, stiffness, and swelling in a joint, usually a big toe. These attacks can happen over and over unless gout is treated. You get gout when extra uric acid, a normal type of waste your body makes, builds up in your body. Pseudogout has similar symptoms and is sometimes confused with gout. However, it is caused by calcium phosphate, not uric acid. Normally, uric acid travels to your kidneys and leaves your body in your urine. This keeps uric acid levels in a healthy range. When you have gout , you either make too much uric acid or, more commonly , your body can’t get rid of it like it should. As your uric acid levels increase, your risk of gout goes up.

You are more likely to get gout if you:- ·

  • Are men
  • Have family member with gout
  • Drink alcohol
  • Are overweight
  • Eat a lot of meat and seafood
  • Have high blood pressure
  • High cholesterol or diabetes

What are the symptoms?

The most common sign of gout is a nighttime attack of swelling, tenderness, redness and sharp pain in your toe. You can also get gout attacks in your foot, ankle, or knees. The attacks can last a few days or many weeks before the pain goes away. Another attack may not happen for months or years. See your doctor even if your pain from gout is gone. The buildup of uric acid that led your gout attacks can still harm your joints.


You should contact your doctor, if you suspect that you have gout in your foot. Diagnosis and treatment are necessary to prevent joint damage. A doctor can diagnose gout by examining your joints and conducting some tests. A joint fluid test is used to determine if urate crystals are in your joint fluid. Your doctor will use a needle to draw fluid from your joint. Blood tests are used to test for the amount of uric acid in your blood.

Relieving Current Symptoms:

You can visit Med-Ped Health Care, LLC, to receive your medication for the treatment of gout. Doctors most commonly prescribe NSAIDs to treat the immediate pain of gout attack. Our doctors can help you to reduce the pain and swelling in your joints caused by the build-up of uric acid crystals. Once you begin treatment, the doctor will check your blood uric acid levels to see if they’ve gone down. You may have to try more than one medicine before getting your uric acid levels where they need to be.

Ask our doctors in Med-Ped Health Care to help you managing your gout, to replace old habits with new and healthy ones. Ask them about the ways of losing weight if you are overweight. Ask our doctors about the way to prevent future gout attacks and how to control the blood pressure and blood glucose if you are a high blood pressure patient or a patient with diabetes.