Click the PDF file to read our firstThe Book of letters to the clinicians!
It would be much appreciate it If you could give me your feedback.
A BOOK OF
LETTERS
TO THE CLINITIAN
Scroll all the way down to see next 3 weeks collagen uploading protocol.
We are happy that you joined our healthy journey. To celebrate your participation in our 3 month prevention school program, we are inviting you to join us on Sunday, April 16 at 10 AM at the Boston Commons for our first BostonHealthiest 3 mile walk and a salsa basics dancing class.💃🏼🕺🏻
This would be a great opportunity to meet you in person and to have fun together!
If you are planning to join, save your spot by letting me know at bostonhealthiest@gmail.com
If you would like to become part of our WhatsApp Elite group, send email with your WhatsApp number, I will add you.
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RECIPES
for next two weeks:
1- Zucchini rolls stuffed with marinated tofu and red cabbage
This colorful and fun recipe will make you enjoy both cooking and eating it. It is ideal to surprise friends and family with a delicious and nutritious dish.
INGREDIENTS FOR 4 PEOPLE
1 large zucchini
250g fresh tofu
50ml tamari sauce
50 ml of water
30 ml of citrus juice
200 g of cooked brown rice
10 g chopped parsley
100 g red cabbage
28ml rice vinegar
10 g agave syrup
2 tablespoons tahini
20ml olive oil
Salt and pepper
With these rolls you have perfect vegetable cannelloni to enjoy cold. Instead of pasta, you use zucchini for the wrap. As a filling, tofu, brown rice and red cabbage.
The combination of soybeans from tofu with brown rice provides you with a good dose of protein and makes the rolls very complete and light at the same time. Red cabbage provides its sulfur compounds and anthocyanins and adds a crunchy touch.
PREPARATION (30 MINUTES + 1 HOUR COLD)
Mix the tamari sauce with the water and the citrus juice.
Dice the tofu and dip it into the liquid.
Let rest for at least an hour in the fridge and then sauté in the pan with a little olive oil.
In a food processor, add the tofu, rice, chopped parsley, and a third of the red cabbage.
Crush with blows until it is shredded.
Cut the rest of the red cabbage into julienne strips, add 20 ml of vinegar, the syrup and a little salt, and then let it rest in the fridge.
Dilute the tahini in the water with the olive oil and 8 ml of rice vinegar. Stir well with the rods until everything is integrated. Rectify salt and pepper, and reserve.
Slice the zucchini with a peeler or laminator.
Place them on a baking paper painted with a little olive oil and salt. You should overlap the zucchini sheets until you have a rectangle about 8 cm wide.
Fill with the tofu and rice mixture, and close the roll.
Serve cold together with the marinated red cabbage and tahini sauce
2- Indian chickpeas with poached eggs
Ingredients
-
1 tbsp rapeseed oil
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2 garlic cloves, chopped
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1 yellow pepper, deseeded and diced
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½ - 1 red chilli, deseeded and chopped
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½ bunch spring onions (about 5), tops and whites sliced but kept separate
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1 tsp cumin, plus a little extra to serve (optional)
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1 tsp coriander
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½ tsp turmeric
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3 tomatoes, cut into wedges
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⅓ pack coriander, chopped
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400g can chickpeas in water, drained but liquid reserved
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½ tsp reduced-salt bouillon powder (we used Marigold) .
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4 large eggs
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Method
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STEP 1
Heat the oil in a non-stick sauté pan, add the garlic, pepper, chilli and the whites from the spring onions, and fry for 5 mins over a medium-high heat. Meanwhile, put a large pan of water on to boil.
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STEP 2
Add the spices, tomatoes, most of the coriander and the chickpeas to the sauté pan and cook for 1-2 mins more. Stir in the bouillon powder and enough liquid from the chickpeas to moisten everything, and leave to simmer gently.
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STEP 3
Once the water is at a rolling boil, crack in your eggs and poach for 2 mins, then remove with a slotted spoon. Stir the spring onion tops into the chickpeas, then very lightly crush a few of the chickpeas with a fork or potato masher. Spoon the chickpea mixture onto plates, scatter with the reserved coriander and top with the eggs. Serve with an extra sprinkle of cumin, if you like.
3- Salsa verde salmon with smashed chickpea salad
Ingredients
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3 tsp olive oil
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1 orange, zested and juiced
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small bunch of parsley (including stalks), finely chopped
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½ tbsp Dijon mustard
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1 shallot or 1/2 small red onion, finely chopped
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½ tbsp red wine vinegar
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400g can chickpeas, drained and rinsed
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2 roasted red peppers from a jar, drained and chopped
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50g kale
Method
-
STEP 1
Heat the grill to high. Whisk 1 tsp of the oil with the orange zest, a splash of the juice, lots of black pepper and a small pinch of salt. Put the salmon, skin-side down, on a non-stick baking tray and pour over the marinade. Leave to marinate at room temperature while you make the salsa.
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STEP 2
Put the parsley, mustard, half the shallot, the vinegar, 1 tsp oil, and the remaining orange juice in a small food processorand blitz to a thick sauce, adding a splash of water to loosen if needed.
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STEP 3
Heat the remaining oil in a frying pan and fry the remaining shallot for 5 mins. Stir in the chickpeas and some seasoning, turn up the heat and stir until the chickpeas are just starting to crisp. Mash roughly with a potato masher and stir in the roasted peppers and kale. Add a splash of water and cover with a lid until the kale is wilted. Keep warm over a low heat.
-
STEP 4
Grill the salmon for 4-6 mins, or until cooked to your liking. Spoon half the chickpeas onto a plate, top with a salmon fillet (leaving the skin behind if you like), and spoon over some of the salsa verde. Leave the remaining salmon fillet to cool to use in the lunchbox, see tip below.
4- Spinach falafel & hummus bowl
Ingredients
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150g baby spinach
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1⁄2 cucumber, sliced
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1 red onion, finely sliced
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4 wholemeal pittas, toasted, to serve
For the falafel
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150g baby spinach
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400g can chickpeas, drained
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1 garlic clove, chopped
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1 tsp ground cumin
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1⁄2 small bunch of parsley, finely chopped
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2 tbsp plain flour
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1 tbsp olive oil, plus extra for rolling
For the hummus
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400g chickpeas, drained
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40ml olive oil, plus extra to serve
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1 garlic clove, roughly chopped
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1 lemon, juiced, plus extra to serve (optional)
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2 tbsp tahini
Method
-
STEP 1
Heat the oven to 190C/170C fan/gas 5. Line a baking sheet with non-stick parchment. Put all the falafel ingredients, except for the oil, in a food processorand season lightly. Pulse until you have a rough mix.
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STEP 2
Oil your hands lightly, then take tablespoons of the falafel mix, roll into around 16 balls and put on the baking sheet. Press each one down slightly with the palm of your hand. Brush using the 1 tbsp oil and bake for 20-25 mins until firm and golden, turning halfway through.
-
STEP 3
While the falafel is cooking, make the hummus. Put all of the hummus ingredients into a food processor with 50ml of water and blitz until smooth and silky.
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STEP 4
Put the spinach, cucumber, red onion and falafel in different sections of each bowl, alongside some hummus, then drizzle with the extra olive oil. Grind over some black pepper. Serve with the pittas on the side and more lemon for squeezing over, if you like.
5- Big Batch Healing Kale Salad
Ingredients
1/3 cup sunbutter
4 tablespoons lemon juice
about 2 lemons
1 tablespoon coconut aminos
1-2 tablespoons water
or until you have desired thickness
2 teaspoons apple cider vinegar
1 tablespoon fresh grated ginger
1 tablespoon turmeric powder
1 tablespoon honey
optional
1/4 teaspoon sea salt
to taste
1 head lacinato kale
de-stemmed and shredded.
1/2 head purple cabbage
shredded
1 bunch cilantro
Instructions
1 Blend together all of the ingredients for the dressing until smooth. If you need to thin
the dressing, add in 1 tablespoon water at a time until the desired consistency is.
Place the shredded kale, cabbage, and cilantro in a large bowl and toss with the
dressing. Eat immediately or refrigerate up to 3 days.
2 Recipe Notes
If you don't have sunbutter, you can use any type of nut butter here. Almond, peanut,
and cashew all work!
You can substitute 1 teaspoon ground ginger for the tablespoon of fresh
You can substitute the 1 tablespoon of coconut aminos with 1 teaspoon of tamari, but
make sure you leave out the additional 1/4 teaspoon salt.
BREAKFAST OPTION.
SAUTÉED VEGETABLES WITH POACHED EGGS, PESTO.
INGREDIENTS 2 Servings
-
1/4 cup fresh basil, plus more for garnish
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1/4 cup fresh parsley
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2 chives, finely chopped
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3 cloves garlic
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2 ounces Parmesan cheese
-
2 tablespoons toasted pine nuts
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1/2 cup plus 2 tablespoons olive oil, divided
-
1 pound assorted fresh vegetables, cut into bite-size pieces
-
Salt and Pepper, to taste
-
2 eggs
-
1/4 cup toasted breadcrumbs
INSTRUCTIONS
-
1Place basil, parsley, chives, garlic, Parmesan, pine nuts, chipotle pepper and 1/2 cup olive oil in the bowl of a food processor. Pulse until finely chopped and well blended. Set aside.
-
2Heat remaining 2 tablespoons olive oil in a large saucepan over medium heat. Add vegetables. Cook 5 to 10 minutes or until tender-crisp. Season to taste with salt and pepper.
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3Meanwhile, for the Poached Eggs, fill large deep saucepan with 2 inches of water. Bring to boil. Reduce heat to medium. Break 1 egg into small dish. Carefully slide egg into simmering water (bubbles should begin to break the surface of the water). Repeat with remaining eggs. Poach eggs 3 to 5 minutes or until whites are completely set and yolks begin to thicken. Carefully remove eggs with slotted spoon. Drain on paper towels.
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4Serve Sauteed Vegetables with a poached egg, topped with pesto and breadcrumbs and sprinkle with additional chipotle pepper, if desired.
Vegan ramen
Ingredients
-
thumb-sized piece ginger, sliced, plus a few slices cut into fine matchsticks to serve (optional)
-
1½ tbsp white miso paste
-
1 tbsp neri goma (white sesame paste) or tahini
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1l good-quality vegan stock
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2 tbsp soy sauce
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200g firm tofu, cut into chunky cubes
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1 tbsp cornflour
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1 tbsp veg or sunflower oil
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100g (2 x nests) ramen or rice noodles
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1 head pak choi, quartered
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2 spring onions, finely sliced, white and green parts kept separate
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25g ready-to-eat beansprouts
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1 carrot, peeled and cut into fine matchsticks
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sesame oil, sriracha, chopped coriander, crushed peanuts, crumbled sheets of nori or dried chilli threads (silgochu), to serve (optional)
Method
-
STEP 1
Crush the garlic with the back of a big knife, then put it in a saucepan with the ginger, miso, neri goma, mushrooms, stock and soy. Bring to a gentle simmer, cover and bubble for 5 mins until the ginger is soft. Strain into a clean pan and discard everything left in the strainer.
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STEP 2
Meanwhile, cook the tofu. Toss it in the cornflour and heat the oil in a frying pan. Fry for a few mins on each side, being careful as you turn it that it doesn’t fall apart. Cook the noodles for 1 min less than pack instructions, so they retain a little bite. Drain and leave in the pan with a little cooking water so they don’t stick together.
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STEP 3
Add the pak choi and whites of the spring onions to the broth and gently reheat for 1-2 mins until the greens have just wilted.
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STEP 4
Divide the noodles between two deep bowls, ladle over the broth and veg. Top with the tofu, beansprouts, carrot and ginger matchsticks, green parts of the spring onions and a drizzle of sesame oil, plus the other toppings, if you like.
This Berry-Topped Paleo Coconut Porridge Has Twice the Fiber of Oatmeal
Breakfast Option
Shredded coconut and ground flax, chia, and hemp seeds give this hot cereal the same hearty texture as oatmeal, with almost twice the amount of fiber. Combine the dry ingredients ahead of time for a porridge mix you can whip up almost instantly!
Paleo Coconut Porridge
Yield: 1 serving
Active Time: 5 minutes
Total Time: 7 minutes
Ingredients
For the porridge
1 cup almond milk
1/2 teaspoon vanilla extract
1 tablespoon flax seeds, ground
1 tablespoon chia seeds
1 tablespoon hemp seeds
4 tablespoons shredded coconut
Pinch Himalayan salt
For serving
Raspberries
Coconut flakes
Goldenberries
Goji berries
Instructions
Combine the almond milk and vanilla extract in a medium saucepan over medium heat. Bring to a gentle boil, then add the flax, chia, and hemp seeds and shredded coconut. Reduce the heat to a low simmer and stir until the porridge thickens. Season with a small pinch of salt.
Serve immediately topped with raspberries, coconut flakes, goji berries, and golden-berries.
INTRODUCING 4 NEW BIOHACKS TO OUR PROGRAM.
1- 24 HOUR FASTING 1 DAY EVERY WEEK. YOU MAY CHOOSE THE DAY.
2- SUPPLEMENTS; GLUTATHIONE AND HOME MADE COLLAGEN.
3- HOME MADE ELIXISHOTS
4- GO VEGETARIAN EVERY OTHER DAY FOR THE NEXT TWO WEEKS
we will discuss new Biohacks at our next group meeting on Friday, February 17 at 6pm
REMEMBER TO CONTINUE TO:
a) Continue with the same fasting schedules.
b) Before each meal (or first thing in the morning if you don’t have breakfast),
choose from the 3 options below:
Option 1: Drink 1 glass of warm water.
Option 2: Drink 1 glass warm water which has been infused with a sprig of mint.
Option 3: Drink 1 glass warm water with 1–2 tablespoons Braggs Organic Apple Cider Vinegar (found in most grocery stores).
d) Beginners: Do 5–8 squats (depending on your level of fitness) every hour for 6 hours/day. If this is too much, decrease the number but not the frequency.
Use a counter for support if needed. Modify if you have orthopedic issues.
Advanced people: Do 8–15 squats or reverse lunges every hour for 6 hours/day.
I will post a video to show safe techniques on the website.
ALSO
a) Beginners: Start box breathing exercises 3–5 minutes, 3 times/day while seated or in bed. Definitely do this before bed. Advanced people: Add box breathing while walking.
ALSO
a) Beginners: 1 hour walking daily. This can be divided into shorter walks and does not need
to be outside. You can even march in place when on the phone or while watching TV, or do a walking video. Advanced people: 1 hour BRISKLY walking daily or on an incline. Even better, add box breathing while walking. This is the 5th biohack. By this week, you should be including all 5 biohacks daily.
As we move forward, you will be introduced to new biohacks and recipes. We want to build a supportive community where we can share ideas, challenges, recipes. If you have a favorite healthy recipe, please share with me for review and then we can share with the whole group.
NEXT 3 WEEKS COLLAGEN UPLOADING PROTOCOL
The oxidation and depletion of our body's collagen reserves leads to premature aging and is linked to all chronic conditions.
Collagen is the most abundant protein in the body and is present in most connective tissues. When we are in balance, collagen is maintained in a delicate equilibrium between protein formation and degradation. Collagen is used to remodel and repair tissues, joints, ligaments and organs and is therefore essential for sustaining a healthy brain and body. During the development of inflammatory diseases, the equilibrium between collagen formation and degradation is shifted, leading to an altered tissue remodeling and repair that in turn drives chronic disease. This next 3 weeks of collagen uploading will be the most important weeks of the program.
https://pubmed.ncbi.nlm.nih.gov/9022289/
https://ng.neurology.org/content/6/5/e508
https://www.sciencedirect.com/topics/medicine-and-dentistry/collagen-metabolism
BREAKFAST
1-2 soft boil eggs, a bowl of blueberries and plain yogurt. Alternatively you could have any of the soup dishes or the smoothie below for breakfast.
COLLAGEN based soup for lunch
MUSHROOM/LENTIL SOUP: Use Collagen instead of water as the base. (collagen recipe below)
3 tbsp olive oil
2 cups dry lentils
(soak lentils in water for 30 minutes before cooking and drain off the water)
3 ½ cups mmushrooms, sliced
(cremini or shiitake or any type of mushrooms)
10 cups bone broth
4 carrots, peeled and diced
4 stalks celery, diced
1 large onion, diced
6 cloves garlic, minced
1–2 sprigs fresh thyme
2 cups chopped tomatoes
1 ½ tsp salt (Himalayan or sea salt)or to taste
½ tsp black pepper
2 tbsp balsamic vinegar (optional)
add lots of parsley and cilantro before serving
DIRECTIONS:
Heat oil in a heavy large saucepan over medium heat. Add onions, celery, carrots, garlic, thyme, salt and pepper. Saute until they soften and begin to brown, stirring occasionally—about 20 minutes. Add the stock and diced tomatoes with any juice from the tomatos and bring to a boil. When it comes to a rolling boil, add the lentils and mushrooms. Reduce heat to medium–low, covered and simmer until the lentils are tender, about 30 minutes. Garnish with another drizzle of olive oil, black pepper and a drizzle of balsamic vinegar (if desired).
COLLAGEN based soup for dinner Choose 1 soup from the link below:
https://www.bostonhealthiest.com/_files/ugd/5459ce_992827cf77a142288a4e8fa7371dc69c.pdf
Use collagen instead of water as the base for all soups. (collagen recipe below)
This next 3 weeks protocol is designed to improve your metabolism and is key to restoring cellular damage and to help restore homeostasis. Consuming the same type of foods for 3 weeks could feel boring but to your metabolism, it is an opportunity to detox much more efficiently.
Important: Due to a schedule conflict, our next group meeting will be on Tuesday, March 14 th at 6 PM.
I am looking forward to seen you all next Tuesday, we will go over the biochemistry of premature aging and how to avoid it.
AWESOME COLLAGEN RECIPE
*INGREDIENTS*
2 kilos of chicken feet. You may find chicken feet at any latino market, H Mart Burlington, or Market Basket
8 garlic cloves
6 stalks of celery
4 tablespoons sea salt
1 teaspoon of turmeric
2 tablespoon of cumin
half a cup thyme (optional)
1 teaspoon of pepper or peppercorns
1 cup of laurel leaves (optional)
You can reuse the chicken feet for a second collagen batch.
Lemon juice to disinfect the feet
*PREPARATION, 7 hours*
To disinfect the chicken feet: Add lemon juice to the skin around the feet and leave for 3 to 5 minutes, then rinse and add the chicken feet to the pot.
In a large pot add 5 liters of water and when it is boiling, add the chicken feet and the rest of ingredients to the pot. After all ingredients are in the pot, lower the heat to the low setting and simmer for about 7 hours.
Water does evaporate, so check water level frequently and add more water, making sure to maintain the 5 liters mark.
This recipe will make about 3 weeks supply of a good quality collagen.
SMOOTHIE FOR BREAKFAST IS OPTIONAL BUT HIGHLY RECOMMENDED
ONE SMOOTHIE A DAY WILL KEEP DOCTOR AWAY.
INGREDIENTS:
1 cup fresh aloe vera
1 red beet large size
juice of 2 fresh lemons
½ inch of fresh ginger root (add more ginger if you like)
1 banana
2 shiitake mushrooms
1 pinch of cinnamon on top of smoothie (optional)
DIRECTIONS:
• Take the aloe vera leaves and cut the 2 ends and then cut each leaf into 3 equal sized pieces. Place the aloe vera pieces standing-up vertically so that the bottom end sits in 2–3 inches of water for about 12 hours. Rinse the aloe vera.
• Cut off the skin and extract the gel. Use 1 cup of aloe vera gel for one smoothie and refrigerate the remainder. You can freeze it if you like in small portions or an ice-cube tray.
• Cut the beet (raw, washed & no need to peel), ginger and banana cut to size appropriate for your blender.
• Combine with lemon, aloe, add ice and water.
Blend & enjoy!
Important: Due to a schedule conflict, our next group meeting will be on Tuesday, March 14 th at 6 PM.
I am looking forward to seen you all next Tuesday, we will go over the biochemistry of premature aging and how to avoid it.