Cauliflower Mac & Cheese by Nourished Balance

When you're first implementing healthier alternatives to your diet and nutrition, you can start to have some serious cravings for those go-to meals you used to make on a regular basis. This is especially true for those comfort foods we crave after a long day, like a big bowl of mac & cheese. This is why we love this recipe here at Boundless Health, it's the perfect healthy alternative to your classic mac & cheese that still satisfies your appetite for something cheesy and delicious. Thank you to Nourished Balance for our favorite "mac & cheese" recipe! 

Cauliflower Mac & Cheese 


  1. 5 cups cauliflower florets, cut into bite size pieces
  2. Sea salt and pepper to taste
  3. 1 cup coconut milk
  4. 1/2 cup chicken stock (or homemade broth)
  5. 2 Tbsp coconut flour
  6. 1 organic egg, beaten
  7. 2 Tbsps Nutritional yeast
  8. 2 cups organic mozzarella cheese


  1. Preheat oven to 350. Grease a baking dish with unsalted butter
  2. Place cauliflower pieces in steamer basket, add a pinch of salt. Steam until al dente (not too soft, not too hard)
  3. Spread cauliflower pieces evenly at the bottom of the baking dish
  4. In a saute pan over medium heat, heat up the coconut milk- add a pinch of salt and pepper
  5. Add the broth and keep stirring- then add the coconut flour heat until simmering
  6. Take pan off the heat, add the egg and nutritional yeast to the sauce and stir with a fork until well incorporated
  7. The sauce will thicken- pour over the cauliflower. Add the cheese evenly and bake for 35-40 minutes.
  8. Turn the oven onto broil for 3-5 minutes to get a nice brown coloring on top.

And don't forget to eat mindfully so you truly enjoy each bite of this savory meal! 

5 Exercise Classes to Try Out

Have you been wanting to try out a new exercise class, but you’re not sure where to begin? There are plenty of group fitness classes out there for you to get your sweat on and achieve your health goals in a fun and exhilarating way. The key is to pick the ones that interest you and give them a whirl!

Whether you’re just starting out or starting over, here are 5 beginner-friendly exercise classes to try out* and kick start your fitness journey.

Cardio Kickboxing

Kick, punch, and jump your way toward a stronger you with an action-packed cardio kickboxing class. You’ll power your way through this high-intensity workout by doing a variety of kickboxing combinations, all choreographed to heart-pumping music. You can work at your own pace and modify any kickboxing moves to fit your current fitness level. Classes usually last 30 – 60 minutes. 

  • Why it's good for your health: Cardio conditioning classes like kickboxing give you a sneaky high-intensity interval class. You may not even realize it (because you are having so much fun) but all that punching and kicking provides a full body workout that gets your heart rate pumping. That can improve overall fitness, help improve your glucose and insulin sensitivity, and of course add to extra calorie burn.
  • Why might you enjoy it: Need to wrangle a bad mood or slash stress after a long day? All that punching and kicking can give you a blissful and mood-boosting endorphin high.


Mat Pilates

Mat Pilates takes you through a series of dynamic movements and breathing techniques that focus on your body’s natural powerhouse, the core. Aside from a cushy mat, no equipment is required. You’ll use your body weight to strengthen and stabilize muscles. Classes usually last 45 – 60 minutes.

  • Why it's good for your health: Maintaining a strong core can ease lower back pain and improve posture. Pilates also works in a functional capacity to help you perform better in your other weekly workouts and your daily activities.
  • Why you might enjoy it: Low on energy? Take to the mat for a gentle but demanding workout that will engage your muscles and power up your core.



Spinning, or indoor cycling, is a challenging workout that helps you shed fat, build muscle, and boost endurance. You’ll ride a stationary bike that allows you to control your pace and resistance as you pedal through intervals and recovery periods. Some classes may even include imagery that simulates various outdoor terrain, adding a sense of adventure to your experience. Classes usually last 45 – 60 minutes.

  • Why it's good for your health: Not only does indoor cycling promote better heart health and greater lung capacity, it can help you manage the stress and anxiety of daily life. Low and high interval phases work your body in different ways: pedal faster to burn calories, or turn up the tension to strengthen your leg muscles more.
  • Why you might enjoy it: Unlike outdoor group rides, you don’t have to worry about lagging behind the pack. You can stay at a pace that suits your fitness level and still reach your destination alongside the rest of the class. Plus, there is no car traffic to worry about!



Yoga is a mind-body workout that connects breath with movement. A zen-like atmosphere is created through dim lighting and soft music. Intensity level depends on the form of yoga you choose. Gently-paced classes like Hatha and Vinyasa are a great place to start and include basic yoga flow poses and stretches. Some classes may include guided meditation. Classes usually last 60 – 90 minutes.

  • Why it's good for your health: Yoga helps you hone your focus and boost your brainpower. Over time, you may find it easier to let go of worries and embrace a new sense of calm. You don’t have to be “bendy” to do yoga—with regular practice, you’ll improve flexibility and restore balance, which in turn helps you to prevent injury.
  • Why you might enjoy it: Whether you’re looking for a holistic approach to fitness or an active recovery workout between tougher exercise classes, you’ll walk away from a yoga class feeling more relaxed and empowered to take on the rest of your day.



Zumba is a high energy, dance-inspired fitness class that moves you to the rhythm of South American beats. You don’t need dance experience to get started; all you have to do is follow the leader and feel the music. Some classes also infuse interval training and resistance training. Classes usually last 60 minutes.

  • Why it's good for your health: As you learn new dance routines, you’ll improve agility and coordination, which is important to work on as you age. Zumba can also increase your cardiovascular fitness, similar to other aerobic activities like walking, jogging, and rowing. 
  • Why you might enjoy it: If you’re looking for a calorie-torching exercise class that’s so fun you’ll forget it’s a workout, Zumba is a good choice. 

Even with a busy schedule, you can reap the benefits of a healthy lifestyle. Many fitness centers offer group exercise classes at a variety of times throughout the week. Whether you choose a gym that’s near your work or close to home, all you have to do is look up the group class schedule on your gym’s website and pick a few classes that work for you. 

When you enjoy your workouts, you're more likely to do them regularly. And when coupled with good nutrition, you’ll be well on your way to your best health ever. Let us know which of these exercise classes inspired you to get started on your journey!

*It's always good to consider checking in with your doctor before starting a new workout routine. 




Diana Rodgers

In this episode, I am joined by Diana Rodgers from Diana is a real food nutritionist, an author and a farmer who lives and works on an organic farm outside of Boston. Diana has been very focal in the defense of beef, and she dives deep into the specifics of meat as food, how cattle are raised, and how they effect our environment. We have all heard that we need to eat less beef. Cows produce excessive greenhouse gasses that harm our environment, and meat has been linked to an increased risk of health problems. That message is pervasive. But is it wholly accurate? Diana says it is not. Did you know that raising cattle on grass in a way that mimics a migratory herd can actually remove carbon from the atmosphere? That is a far cry from the CAFO cattle who act as polluters. And of course, the majority of evidence that condemns beef from a health perspective comes from lower quality observational trials complicated by confounding variables. And the controversies don’t stop there. We know that eating plants is good for the majority of us. But is mono-crop industrial farming good for the environment? We even get into the philosophical discussion of a post-materialistic mindset being critical to effecting agricultural change. We ask, what can we do about all this? How do we change the dialogue so we can focus on the potential of beef and cattle as a healthy part of our lives and our environment? I hope you enjoy her fresh perspective, and I promise you, you will see beef in a whole new light after this episode. Thanks for listening!

Music: Surfing Day by Marcos H. Bolanos
Music can be found at Music has be altered and repurposed for and by Bret Scher of The Boundless Health Podcast.

© 2017 Bret Scher. All Rights Reserved.

Mark Shapiro

In this episode, I am joined by Dr Mark Shapiro. Dr Shapiro is a hospitalist in Northern California and is the creator of Explore the Space Podcast. This is a special interview for me since Dr Shapiro was one of the main inspirations for me to start my podcast. I am in awe of his ability to tell stories, and help others tell their stories. He is  a master communicator, and that has helped him excel as a physician and also as a human being. He is one of the most genuine people I know, and this interview was a real treat for me. If you enjoy this interview, definitely check out his podcast at

Music: Surfing Day by Marcos H. Bolanos

Music can be found at Music has be altered and repurposed for and by Bret Scher of The Boundless Health Podcast. 

© 2017 Bret Scher. All Rights Reserved.

Understanding Health Fads: Juice Cleanses

It’s hard to say when the juice cleanse craze began, but it’s definitely still here and probably not going anywhere soon. Whether it was the early 90s, or in the 2000’s when the internet started pouring out endless health tips, juice cleanses were deemed as the best way to “detox” and “lose weight fast”. Celebrities churn out endorsements for different juicing brands and you can even purchase pre-made juice cleanses sent right to your door step. The question is, are juice cleanses really a benefit to our health?

Let’s break down the two health claims that come from juicing and why they might not be so accurate…

Juice cleanses claim to act as a detox, a method to rid your body of toxins and reset itself to a healthier state. But what your body is actually detoxing from during a juice cleanse might be many of the essential nutrients we need for our body to properly function.

By only consuming fruit and vegetable juice we’re actually stripping out vital vitamins and minerals we need such as Vitamin D, E and B-12 that help power our metabolic functions, such as converting our food into glucose and energy.

And even though fruit and vegetable juices do contain many healthy vitamins such as Vitamin C, A & B, these vitamins need to work in conjunction with other foods to be best absorbed. Removing good fats from your diet prevents your body from processing those potentially healthy vitamins. In the end, you’re wasting your body's chance to absorb these great vitamins by restricting yourself to just vegetables and fruits and eliminating other valuable elements in your diet such as nuts, seeds and, yes even coconut oil (yes coconut oil can be part of a healthy eating pattern!)

Also, it’s important to note our body has its own detoxifying functions to keep you healthy and rid your system of anything it doesn't need. This is what your kidneys, liver and GI tract function as, organs that help rid our bodies of harmful substances. Keep those organs happy and healthy with a well-balanced eating pattern full of real foods and you should be fine functioning with just your own internal detox system!

The second biggest promise a juice cleanse offers is the opportunity to lose weight – fast. In a sense, this claim might actually be true because you are in fact reducing your daily calorie intake, sometimes to as low as just 1000 calories a day. However, if you're looking for a long-term weight loss solution, a juice cleanse will do anything but that for you.

The quick weight loss from a juice cleanse comes predominately from the loss of water weight because as your body is starved for calories it will turn to its stores of glycogen for energy and as your glycogen is depleted so is the water attached to it. So rather than any true fat loss being accomplished, your body is only losing the grams of water in the glycogen that it is burning to keep you functioning on the few calories you’re ingesting. Once you end the juice cleanse and return to your regular diet, your glycogen stores will quickly be replenished, along with the water attached to them, returning you to your initial weight.

If you really want to lose weight fast, you are better off with a fasting mimicking diet full of healthy fats and low carbohydrates. This helps you metabolize your own fat stores rather than burning through your stored glycogen. But even then, short term weight loss is not synonymous with health! In fact, it is usually quite the opposite.

In the end, a juice cleanse won’t deliver on either of its promises, and it will also lead to unpleasant side effects such as headaches, nausea and mood swings on top of faltering energy levels (usually from the lack of fiber and protein in your diet). As you can imagine, these side effects will only slow you down on your path to better health.

It might be appealing to consider a diet that promises to change your life in just 3-5 days, but with a juice cleanse not only is the change short lived, it’s not of considerable benefit to your overall health. To really make a lasting impact on your health, there are no short cuts. So don’t believe it when someone tries to sell you one.

Instead, make a long-term commitment to your health. Implement daily lifestyles that will help you feel better and be better. That involves smarter decisions around nutrition, exercise, mindfulness and more. To learn more and get practical tips on how to accomplish this, consider taking the first step to achieving your best health ever with the Boundless Health Program.


Dr. Joel Kahn

In this episode, I have the honor or interviewing Dr Joel Kahn. Dr Kahn is a cardiologist in Detroit Michigan, and is probably best known as being the Vegan Cardiologist. He is an outspoken supporter of plant based nutrition, and has an active presence on social media promoting the benefits of lifestyle for promoting health. He has also developed into a defender of what he sees as misinformation or unfair attacks on many doctors and scientists. Although no stranger to controversy, I find him to be an incredibly caring individual. He cares about his patients. He cares about preventing cardiovascular disease and promoting health. Even if we don’t agree on everything, we should all agree that promoting health is the primary focus, above celebrity status and above o ur own agenda. I hope you enjoy his stories and conversation as much as I did.

Music: Surfing Day by Marcos H. Bolanos
Music can be found at Music has be altered and repurposed for and by Bret Scher of The Boundless Health Podcast.

© 2017 Bret Scher. All Rights Reserved.

8 Ways to Instantly Improve Your Mood

Are you struggling to snap out of a funk? Whether you’re a little grumpy or you’re in an all around bad mood, you don’t have to spend the rest of your day wallowing. Need a few ideas for turning that frown upside down? Here are 8 ways you can instantly improve your mood.

1. Tidy Up Your Spaces

When your spaces are too cluttered, it can have an effect on your mental state. Juggling hectic schedules and constant deadlines means something else has to give, like organization. It’s easier to let things pile up around you when keeping a clutter free zone isn’t your priority. So start with just one thing you would like to tidy up, such as your office cubicle, the laundry room, or the trunk of your car. Set the kitchen timer for 30 minutes and focus on cleaning whatever you can for that amount of time. If you’ve got more time, rummage through your closets and then donate any clothes your family doesn’t wear. Or go through the pantry and donate any food that is no longer part of your healthy lifestyle!

2. Take a Nap

Maybe you just woke up on the wrong side of the bed. Or maybe you didn’t get enough deep, restful sleep (which is the more likely culprit of your bad mood). Feeling tired can make it that much harder to meet deadlines, be creative, or enjoy time with your family. Kick back for a 20-minute power nap to feel more refreshed and able to take on the rest of your day. Just keep in mind that naps are not a substitute for getting good quality sleep every night.

3. Write It Out

Is your mind’s playlist loaded with worries and stuck on repeat? A quick way to fix that broken record is to get all of those thoughts out of your head. Grab a notepad and organize a master to-do list, then break it down into smaller, more manageable lists. Kick start a project by doing 15 – 20 minutes of research, which can also get the creative ideas flowing. Or try journaling to put any worries or anxieties onto paper. Sometimes seeing them in writing can take a weight off your shoulders and leave you with more energy to take on the rest of the day.

4. Play a Word Game

If you love Scrabble, give Words with Friends a try. It’s a free virtual word game you can download to your smartphone and play to test your skills. Plus, feeling that Triple Word Score victory will definitely have you grinning ear to ear! You can work also in a little brain fitness. Just like your body, your mind needs a regular workout, too. Playing strategy games is an effective way to challenge your brain and keep it smart as you age.

5. Spend Time with Others

Are you communicating more and more by text, instant message, and email? Having real conversations can be a real mood booster. Meet a friend for coffee, or if you just can’t get away from your desk, call each other on Skype and switch on your web cameras for a virtual coffee chat. Go on a hike with your family and talk about what’s happening in each other’s lives. Or walk to a co-workers desk next time you have a question that can be answered with a quick chat.

6. Pump Up The Jams

Turn up the tunes you loved as a teenager (hello, Duran Duran!) and dance like it’s 1985. Not only is it fun, but also moving freely to high-energy music can liberate you from your bad mood. That’s because like running, dancing releases feel-good endorphins that can curb stress and anxiety. Don’t want to dance alone? Join a social fitness class like Zumba or Jazzercise and follow along to the beat.

7. Doing Something Nice for Someone Else

Performing a random act of kindness can go a long way for making your day—and someone else’s. Next time you’re in line at the coffee shop, you could show a “pay it forward” act of kindness by buying the drink of the person behind you. Who doesn’t love a surprise freebie? You could also leave sticky notes on your kids’ bathroom mirror and start their day with an inspirational message. Or you could offer a simple gesture, like giving someone a smile as you pass by. Chances are, they’ll smile back! It’s win-win.

8. Move Your Body

Being physically active is a great way to reduce stress and anxiety. But you don’t have to squeeze in a midday workout to reap the mood-boosting benefits of exercise. Just going for a 10-minute stroll by yourself or with a walking partner can get you on the path to feeling happier—and help you work toward your daily goal of 10,000 steps. Is your day packed with meetings? See if there are any you don’t need to be physically present for; you may be able to call into the meeting during your walk and get some stimulating fresh air and vitamin D to boot.

Next time you’re in need of an instant mood boost, give one of these simple techniques a try. You might be surprised just how well it works!



4 Fitness Apps To Try

Living a healthy lifestyle has many benefits, from taking fewer trips to your healthcare provider each year to managing stress and anxiety with ease. Luckily, getting on the path to your best health ever is right in the palm of your hand. Here are 4 fitness apps you should try today.


If someone asked you to choose your favorite workout style, could you choose just one? With MapMyFitness, you don’t have to. Choose from dozens of traditional workouts, like swimming, jumping rope, and weightlifting, to less traditional activities, like bowling, fishing, and horseback riding.

MapMyFitness also offers outdoor training routes near you, which are created and shared by other users. Simply search for a route based on the type of activity you want to do, make sure the app has a good GPS signal, and start your workout. If you’re a creature of habit, you also have the option to add private routes to your profile and do them again as often as you like.

Got a favorite way to exercise outdoors? There are several versions of the “MapMy” apps to choose from:

  • MapMyRun
  • MapMyHike
  • MapMyRide
  • MapMyWalk

All versions work the same way in terms of functionality, but each one provides map suggestions tailored to the default activity.

Charity Miles

Make your workouts meaningful with Charity Miles. Research shows that giving can be good for your mental health. Why not give your mind and body a boost by earning money for charity while you get fit?

All you have to do is pick a charity, select an activity, and start tracking your mileage using your smartphone’s GPS. There are more than 30 world-class charities to choose from, including the ASPCA, Habitat for Humanity, and Girls on the Run. Are you passionate about multiple causes? Charity Miles gives you the option to switch charities at any time.

A donation will be made for every mile you complete, and you can log miles through your choice of 5 outdoor and indoor activities. Once you tap to start tracking, the app lets you know who’s sponsoring your workout. Be sure to stop and save your miles when you’re done or your activity won’t count. (You can always tell the app to send you a reminder.)


Walking is a great way to boost your fitness level, lose weight, and feel healthier. It’s recommended that you get 10,000 steps a day, but how can you be sure you’re getting all those steps in? By tracking your daily steps with a wearable fitness device, like the Fitbit.

The Fitbit family of devices sync with the Fitbit app to give you a real-time look at your day. And you can track more than just exercise—the app allows you to log and monitor your sleep, weight, and food, which all adds up to a healthier and fitter you. Just choose the device that fits your goals, and then register it with the app.

Are you motivated by friendly competition? Get an extra dose of motivation by creating challenges among your Fitbit friends. Choose from fun options like Goal Day, Workweek Hustle, and Weekend Warrior. Or go on a virtual Adventure Race together and see who can reach the finish line first. The Fitbit app also features a community tab, where you can share your wins, join groups dedicated to your favorite healthy lifestyle topics, and connect with other Fitbitters.


Keeping a food journal can help you build healthy eating habits—and what you consume is just as important as what you burn. Based on your fitness profile, MyFitnessPal will suggest a daily net calorie target to help you meet your nutrition and weight loss goals. As you fill up on foods and log your meals, the app will display your remaining calories. It will also show you the distribution of where those calories are coming from, be it fats, proteins, or carbohydrates.

Being mindful of what you eat and drink is a good practice for healthy living. As you create new journal entries, MyFitnessPal shares a snippet of nutrition advice to keep you aware of the healthy (or not so healthy) choices you’re making. For instance, if you decide to go out for an ice cream sundae, the app may alert you about the amount of sugar it contains, along with a reminder of your sugar goal for the day. Likewise, if you opt for a fruit cup, the app may tell you it has lots of Vitamin C.

You can also use the app to track your activity. Depending on how many calories you burned, the app automatically adjusts your net calorie needs for that day. Just sync your daily step counts and workouts from your smartphone or wearable fitness device to the app, and MyFitnessPal will figure out the rest. Another option is to manually log your cardio and strength workouts—the app will estimate your calories burned based on your current fitness profile.

Using an app is a great to get in shape and stay fit. Making small tweaks to your daily routine—like moving more and eating better—can go a long way in helping you live your best health ever. Try out one of these fitness apps today and let us know how it worked for you.



Dr. John Neustadt

Today’s interview is with Dr. John Neustadt. Dr. Neustadt is a naturopathic trained doctor who has been heavily involved in research. He has published over one hundred scientific articles, he has authored three textbooks, and has been named one of the ten most cited authors for his work on mitochondrial damage in disease. In addition, he is an entrepreneur with his own supplement company, NBI, and is a wealth of information about how to analyze scientific data and how to view supplements and medications as they all relate to us as individuals. I appreciate his perspective on health in general and I know you will gain valuable insight from his wisdom. Thanks for listening!

Music: Surfing Day by Marcos H. Bolanos
Music can be found at Music has be altered and repurposed for and by Bret Scher of The Boundless Health Podcast.

© 2017 Bret Scher. All Rights Reserved.

Activities for the Whole Family

Have you made the decision that YOU want to start living your best health ever? What about your family? It’s hard to get on track without the support of your loved ones and that’s why it can be necessary to make sure they’re on board for your lifestyle changes as well! It doesn’t have to be a tedious task for them or feel like a burden, it can be fun and a great way to spend more time together. So why not pack in the quality time while getting in a good workout and being active? Here are some perfect examples to get you started as you incorporate your family life into your journey to your best health ever. 

Go Hiking Together

As long as you do your research ahead of time you can find plenty of family friendly hikes where you live. Map out how long it will take you to get there, have some classic car games ready, plenty of water and snacks, and make a day out of it. Pack a healthy picnic to enjoy when you reach the top of your destination and enjoy a beautiful day outdoors while kicking up your heart rate. 

Try Out Fun Sports

You don’t need to be an athlete to play a friendly game of basketball or soccer. Try out a basketball game of HORSE or run around with a soccer ball at your nearest park. Tennis can also be a great game to get the whole family in on. Find your nearest court and grab a couple of rackets and balls. You’ll get some sun and burn off a ton of calories running back and forth on the court. If you’re not feeling so adventurous, just grab a frisbee and head to the beach. Before you know it you’ll be starting your own Ultimate Frisbee team!

Sign up For A 5k Walk Or Run 

See what’s coming up on for the latest 5k Walks and Runs. These events are usually family friendly, a great way to build community and the perfect opportunity to get some steps in. Better yet, find one that is for a cause close to your heart and educate your family on why it means so much to you. You’ll feel the positive impact not just physically, but also get a mental boost for supporting a charity that you feel personally connected to. 

Start a Neighborhood Recreation League

Get your neighbors involved in your health journey by starting a friendly weeknight Kick-Ball league (or Ultimate Frisbee team!) with one side of the street against the other. You’ll create a greater sense of community within your neighborhood, meet new people and maybe even find your next babysitter. You can also do some research to see if your town already has social sports leagues set up and join an existing team with your family and friends. Weeknight games are a great way to break up your weekly routine and add some diversity to your exercise habits. 

Travel With Games

Keep a soccer ball or a frisbee in your trunk. Instead of waiting in the car in between errands or after school activities, get out of the car and throw the ball around. If you’re on your own, try jump roping wherever you are. You can burn as many as 200 calories in just one 10-minute jump-rope session. Or make sure to just get out of the car and walk around, as long as you’re moving you’re one step closer to achieving a healthier life!

Go For A Bike Ride

A great way to burn calories and explore your neighborhood, biking is a perfect outdoor activity. Whether you’re on a beach cruiser or a tandem bike, you’ll be enjoying the ride so much you won’t even mind the burn when you’re going up those hills. Make sure to strap on a helmet, ride with water and plan out a fun pit stop. Check out TrailLink to find safe, family-friendly trails in your city. 

Get Technology Involved 

Add an element of competition between family members and see who can get the most steps in the day. You can use the Health app on your phone or invest in a FitBit to track your steps. Set a goal of 10,000 or 20,000 steps a day and create incentives for whoever hits the goal first. For example, the winner doesn’t have to do dishes that night or gets to choose what movie you’ll see that weekend! 

Make sure your family and friends know about your commitment to your healthier lifestyle so they understand how important it is to you that you have their support. Rallying your community is a pivotal step towards achieving your best health ever and there are endless fun and active ways the whole family can join in on your journey. 

Bret Scher, MD FACC

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