Craving something rich, creamy, and chocolatey while staying on track with your health goals? This Chocolate Almond Protein Smoothie is the perfect way to satisfy your sweet tooth while fueling your body with 27 grams of protein, fiber, and healthy fats. Packed with metabolism-boosting ingredients like cacao, almond butter, avocado and chia seeds, this smoothie…
Many people hold onto the belief that weight loss is simply about consuming fewer calories and burning more through exercise. When weight loss doesn’t happen despite these efforts, it’s easy to blame yourself unfairly.
February marks Heart Health Month, a time to focus on the leading cause of death globally – cardiovascular disease. The good news is that even small, consistent dietary changes can have a significant impact on cardiovascular health.
Need a nourishing, protein-packed snack to keep you going? These no-bake protein balls are made with collagen powder, hemp seeds, chia seeds, and nut butter, providing a powerful blend of protein and healthy fats.
Intimacy isn’t just about passion. It’s about connection, and keeping that connection alive is one of the best things you can do for your health and happiness.
This dish is a powerhouse of brain-supportive nutrients. The salmon delivers omega-3 fatty acids crucial for brain cell structure, while the blueberries provide antioxidants to fight oxidative stress and inflammation.
Do you walk into a room and forget why you went into it? Do you forget someone’s name immediately after being introduced to them? Do you have trouble finding the words you want? Are you worried about your brain health?
When you hear the word stress, what is the first thing you think about? Most of us think about feeling overwhelmed – with tasks, deadlines and responsibilities. But stress is much more than that.
Get ready to dazzle your holiday table with a green salad that’s as festive as it is delicious! This yummy mix of pomegranate arils, pears, apples, and roasted pecans over fresh baby greens is an attractive side dish that’s perfect for any winter gathering. The bright ginger dressing with the mix of colors, juicy flavors,…
If you’ve been told you’re prediabetic or hypoglycemic, wouldn’t it be empowering to see exactly how your diet and lifestyle impact your blood sugar in real time?
This vegan version of Southern-style collard greens is smoky and savory, and tastes much like the version made with ham hocks.
Did you know that maintaining strong bones is as much about lifestyle as it is about calcium? Our bones are dynamic, living tissues that constantly break down and rebuild, responding to our diet, activity levels, and even stress.
The beauty of this dish is not just in its flavor, but in its ability to support hormone balance on multiple levels. Turmeric helps with inflammation and supports liver function, which aids in hormone detoxification. Chickpeas provide plant-based protein and fiber, helping stabilize blood sugar levels, which is key for hormonal balance. Coconut milk offers…
Perimenopause is a time of transition in a woman’s life that can feel confusing due to the physical, emotional, and mental changes that occur. However, with the right information and tools, perimenopause can be a time of transformation, empowerment, and renewed vitality. What Is Perimenopause? Perimenopause is the time leading up to menopause when…
By now, you’ve probably heard that gut health is critical to overall wellness. But do you know all the players in your journey to good gut health? When we talk about the gut and digestion, we’re referring to a process that starts in the mouth and ends…well, you know where it ends…with elimination. In…
Fermented sauerkraut is one of the easiest and most rewarding recipes you can make at home. Not only is it a simple process that requires just a few ingredients—cabbage, salt, and time—but it also yields a deliciously tangy and crunchy condiment packed with health benefits. As a naturally fermented food, sauerkraut is rich in…
Summer is the perfect time to talk about hydration! We talk to all of our patients about the importance of drinking enough water. Hydration is key to all body functions. And in fact, if you’re feeling fatigued, the first thing you should do is to check in on your hydration. Have you had enough water…
Walking is a powerful yet simple form of exercise with many health benefits, offering a comprehensive approach to maintaining and improving overall health. So, lace up your shoes and start walking your way to better health today!
When your kids compliment a recipe made with Brussels sprouts, you know you’ve found a winner! This crispy slaw is a sweet-tart mixture of complementary flavors.
Blood sugar is meant to be regulated within a certain range for good health. When it drops too low, cells don’t get enough glucose to function properly. When it is chronically high, elevated blood sugar and insulin levels lead to negative downstream effects.
Smoothie bowls are all the rage because they’re delicious, versatile and oh-so-healthy! This smoothie bowl is full of antioxidants and healthy fats that lessen inflammation. Who knew healthy could taste good too?
You may have heard that inflammation is the driver of all chronic disease, and that’s correct. So simply taking an anti-inflammatory medication to tamp down inflammation should return you to good health, right? The body is wise and complex, and not surprisingly, it’s not that simple to just shut down inflammation to be healthy.
If weight loss is on your mind, you have probably heard about Semaglutide (a.k.a. Ozempic and Wegovy). In the never-ending quest for a magic bullet for weight loss, Semaglutide and other GLP-1 medications seem like an enticing way to drop a few extra pounds. Wondering if you are a candidate for this medication? Read this month’s…
This delicious nutrient-dense power bowl is made of wholesome quinoa, nutty chickpeas, and a rainbow of fresh vegetables, all tossed together in a tangy balsamic vinaigrette. Enjoy this satisfying mix of colors and textures, rich in fiber, vitamins, minerals and antioxidants.
February has arrived and love is in the air, complete with romantic candlelight dinners and flirtatious glances across the table. Have you ever wondered what foods might enhance the mood?
Treat yourself to this yummy chocolate chili bark, made with libido-boosting ingredients that are sure to please the senses.
This is new take on a favorite holiday cookie. These thumbprint cookies are gluten free, dairy free, pretty to look at, and oh-so-delicious!
We’ve all been there. Those nights when sleep doesn’t come easily. Nights when we’re wired and tired and can’t fall asleep. Nights when we wake up at 3:00 a.m. and can’t get back to sleep. Nights when we repeatedly wake up tossing and turning. Then when we finally fall into a restful sleep, the alarm…
It’s that time of year, when we’re deep into the cold and flu season. People are traveling and groups are gathering indoors. Viruses spread like wildfire in these situations. Unless you’re a hermit, it’s nearly impossible to completely avoid exposure to viruses. If you can’t avoid exposures, what’s your best defense against getting sick? …
It’s cold and flu season and you’re looking for ways to boost your immune system. This immune-boosting tea contains superpower ingredients that strengthen your immune system, whether you want to prevent a cold or when you’re already coming down with something. Water. Staying hydrated is the best thing you can do to make sure your…
Broccoli is a high-powered player in the vegetable world. It is a cruciferous vegetable that contains anti-cancer, antioxidant and anti-inflammatory compounds. It also supports the liver in its detoxification tasks. It doesn’t get any better than that! This roasted broccoli side dish is a simple and flavorful way of getting your vegetables.
October is breast cancer awareness month. Almost all of us know at least one person who has been on a breast cancer journey. Treatments and survival rates have improved over the years. But our goal is to prevent it in the first place, and certainly to prevent its recurrence. 90-95% of all cancer cases…
Did you know that it’s customary in many cultures to do a detox cleanse once or twice a year? Some people do a cleanse for health reasons. Others do it for spiritual reasons. There are many different types of cleanses. The end goal is to release toxins that have built up in our bodies and…
Did you know that beets are a perfect detoxifying food? Beets contain a substance called betaine which helps protect the liver and stimulate the flow of bile. Bile is important for breaking down fats, absorbing fat-soluble vitamins and carrying toxins out of the body. You can find both red and golden beets at most…
Have you been curious about the growing gluten-free movement? Are you wondering if it’s a fad or a hoax? The truth is that for some people, gluten is a significant problem.
One of the biggest concerns we hear about adopting a gluten-free diet is not being able to eat bread. There are many different ways to make gluten-free bread by using alternatives to wheat flour.
Green smoothies are a tasty way to get cleansing green veggies into your diet, along with healthy fats, fiber and electrolytes. Making your own green smoothie is easy-peasy when you follow this basic blue-print: 1. Choose your base: Start with 8-10 ounces of liquid Coconut water, purified water, green tea, or for a creamier…
Hiking outdoors is one of the most popular year-round activities, especially here in Colorado! And it comes with many benefits. Whether hiking up a rocky mountain trail in the summer, crunching through the colorful autumn leaves, or snowshoeing through the back woods in the winter, hiking in the great outdoors does a body good. …
Cole slaw is the perfect side dish to your summer favorites! It goes well with grilled meats, seafood and vegetables. Or take it on a picnic as a crunchy side-dish! It’s light and full of vegetables that support gut health and clear skin.
We’ve all heard about the gut-brain connection. But did you know there’s a GUT-SKIN connection?
Getting tired of the same ol’ same ol’ for breakfast? Shake things up with this easy chia seed pudding recipe! It’s easy and delicious, and it won’t spike and crash your blood sugar like many traditional breakfast foods. That means you’ll have more energy throughout the day! It’s perfect for a midday snack too.
The functional medicine approach to menopause includes lifestyle supports.
Are you worried that your cleaning products are unhealthy for you, your family, your pets or the environment? Why not try making your own homemade cleaners to benefit the environment and your own health?
Every change toward a cleaner, less toxic lifestyle makes a difference in your health. Make one change at a time and you’ll be living a green lifestyle in no time.
We encourage our patients to eat a breakfast with plenty of protein, healthy fats and vegetables. This satisfying egg casserole checks all the boxes and gets your day off to a healthy blood-sugar-balancing start. Keeping your blood sugar balanced is an important part of balancing all of your hormones, and hormone balancing is our specialty…
Everyone knows that good nutrition is important during pregnancy. But did you know that eating a nutrient dense diet before you conceive can boost your fertility?
Have you ever wolfed down a meal in the car while rushing to your next event? Have you ever eaten quickly at your desk while trying to finish a work project? What about eating breakfast standing up while you make your lunch or get the kids ready for school? Or snacking mindlessly while watching a…
Treat your sweetheart to a healthy dairy-free chocolatey treat this Valentine’s Day! The tahini adds moistness and healthy fats to the brownies while the cacao adds richness and antioxidants. Who knew this rich delicious dessert could also be healthy?
Oxytocin, commonly referred to as the “love hormone,” plays a crucial role in our lives. From reducing stress to producing feelings of social connection, oxytocin affects us in ways we may not even realize. In this blog, we’ll discuss oxytocin’s effects on the body. With Valentine’s day coming up, what better excuse is there to…
If you knew that a certain diet was associated with good health and longevity, wouldn’t you want to follow it? The Mediterranean Diet was once again named the best overall diet in a 2023 US News and World Report. A panel of experts in nutrition, diabetes, heart disease, obesity and food psychology rated 38…
These simple and delicious gluten-free lettuce wraps make an easy weekday meal. They’re full of Asian flavors and healthy ingredients that are antioxidant, anti-inflammatory, detoxifying and immune-boosting.
What does aging healthily mean to you? Is it living a long life, living a life in good health, or both? Understanding the difference between lifespan and healthspan is crucial when approaching this question. Lifespan refers to the number of years we live, while healthspan refers to the number of years we spend free from…
We’ve all heard about conditions that involve blood sugar problems, such as Type 1 and Type 2 diabetes, and hypoglycemia. But you don’t have to have a diagnosed medical condition for your blood sugar to impact your health. Blood sugar swings affect your energy, your mood, your stress levels and your sleep. When your…
Stuffed mushrooms are a popular and versatile appetizer or side dish. These healthy vegetarian stuffed mushrooms are full of Italian flavors with a creamy twist. Take them to a party or eat them as a tasty side dish at home.
“Detoxing” is a big buzzword these days. We’re constantly being reminded that our world is full of toxins. Our food, our water, our air, our cleaners, our personal care products…all contain various types of xenoestrogens, obesogens, heavy metals, pollutants, pesticides and antibiotics that get into our bodies. It can feel overwhelming to try to address…
Homemade applesauce is the ultimate comfort food! The heavenly smell of warm apples and cinnamon conjures up images of crisp temperatures, falling leaves and a fire in the fireplace. Applesauce is very versatile too. Use it as a breakfast accompaniment, a healthy snack or a tangy side-dish to a savory dinner. The beauty of…
Take a look at the front of any packaged item in the grocery store and what do you see? Claims such as all natural, organic, low-calorie, low-fat, multi-grain, made with whole grain, light, fruit-flavored, non-GMO, cage-free, zero trans fats, gluten free and no added sugar catch our eye. These seem to imply that these products…
It’s autumn and that means it’s pear season! What’s your favorite recipe with fresh pears? Here is a fancy (yet simple!) salad with juicy fresh pears and a delicious blend of flavors that is sure to please your palate.
Let’s be honest. Food companies and grocery stores are not in the business of providing foods for your good health. They are in the business of making money, and they have many marketing tricks to entice you to buy more of their products. Let’s take an imaginary walk through the grocery store. Have…
It’s harvest time and heirloom tomatoes abound at farmer’s markets and in your garden! They come in beautiful colors and sizes and are bursting with flavor! This delicious salad brings out the flavorful juices of the tomatoes, with a bit of spice from the chili pepper. Great by itself, or serve it with a…
Summer is the perfect time to heat up the grill, and kabobs are a quintessential meal for summertime! These mouth-watering curry chicken kabobs are bursting with flavor. Cooking them on the grill adds that smoky touch that makes you feel like you’re at a restaurant!
When it comes to hormone balancing, estrogen dominance is one of the most common imbalances we see. We see this in all ages of cycling women and it’s also common in women who are in their perimenopause years. We also see this in men as they go through andropause, the male version of menopause. What…
This bright healthy salad is made with seasonal summer ingredients. The quinoa adds a plant-based protein punch. Have fun shopping at your local farmer’s market for many of these fresh ingredients, and make substitutions to your taste.
Did you know that your adrenal hormones directly affect your other hormones? When your adrenal glands are overtaxed, your cortisol levels often tank or go into overdrive. This has downstream effects on your thyroid and your sex hormones. To balance your hormones, start with the adrenals! This refreshing adrenal smoothie contains ingredients with the…
It’s time for a Spring cleanse, and the awesome artichoke should be on your list of foods to support your detoxification pathways. The antioxidant cynarine in this Mediterranean vegetable speeds up bile production, which helps send toxins from the liver to the digestive tract where they are eliminated from the body. Artichokes also contain the…
This calming delicious tea with almond milk, turmeric and warming spices is perfect for winding down and getting sleepy. Almond milk contains sleep-promoting tryptophan, melatonin and magnesium. Turmeric is anti-inflammatory and antioxidant, and is best absorbed when consumed with a healthy oil and the piperine found in black pepper.
We all know that certain foods and drinks can interfere with good sleep. But have you ever wondered if there are foods and drinks that might help you sleep better? Actually, there are, and they support good sleep in several ways. These foods…. Support melatonin production Melatonin is our sleep hormone, calming…
Want a romantic and healthy dessert this Valentine’s Day? Cap off your evening with this smooth and creamy dark chocolate pudding made with pure ingredients. Rich in nutrients, antioxidants and healthy fats, this is one decadent dessert that you don’t have to feel guilty about indulging in. And your sweetheart will love you for it!
The holidays are over, and it is time to get off the SMACK! It happens to the best of us. Sugar just naturally creeps into our diet and takes over during the holiday season. It is time to kick your sugar habit and get healthy again! Consuming too much sugar is probably the most common…
What to do when you don’t want alcohol, but still want to have a fancy drink? Have a mocktail! This mocktail, made with tart cherry juice and lime, is a refreshing fizzy pick-me-up that you can dress up for any party. Even better, tart cherry juice is touted for its anti-inflammatory and antioxidant properties. …
Did you know that what you eat and drink can greatly affect your moods? Think about a time when you felt tired, irritable, sad or anxious, but couldn’t figure out why. Chances are that it was related to what you were eating or drinking in some way. Most of us don’t think about how…
‘Tis the season, and again we find ourselves spiraling headlong into the hubbub of the holidays. Oftentimes, instead of looking forward to all the festivities, we feel stressed-out and resentful about the seemingly endless obligations and pressures to create the perfect holiday. But before you get pulled too far into the fray this…
It’s pumpkin season! Now is the time to take advantage of all the pumpkins in stores and farmer’s markets to make fresh pumpkin recipes. Use it in soups, stews, smoothies, baked goods, and of course, pumpkin pie. Pumpkin is rich in Vitamin A, Vitamin C and potassium. This bright Autumn Pumpkin Soup, with its warming…
These delicious muffins are a great healthy breakfast or snack for kids and adults alike! Naturally sweetened by the bananas, there are no added sweeteners in this recipe. They are an excellent source of healthy fats, protein and antioxidants. Put one in your kid’s lunchbox for a sweet treat!
The kids are back in school! Every new school year starts with excitement and good intentions for being organized with making school lunches. But after a couple of weeks of dealing with the flurry and activity of getting ready in the morning, it’s easy for good habits to slip. When we’re running late, it’s tempting…
One of the easiest and most versatile recipes is the much-loved frittata. This Mediterranean Diet recipe is simple and healthy. An egg-based dish, it can be made fancy with all different vegetables, herbs, cheeses and meats. It takes little time to prepare, and cooks quickly. It’s the perfect dish for breakfast, lunch and even dinner. …
I was recently a guest on a local Denver podcast hosted by The Physio Revolution about Autoimmune Disease and I think you would greatly benefit from listening to this episode. This episode is jam packed with helpful information that you can start implementing today! In this episode of the Aging Happily Without Pain Podcast, Dr.…
Did you know that seafood is a superfood for thyroid health? Thyroid hormone is made of the amino acid tyrosine bound to iodine. Selenium is needed to convert thyroid hormone to its active form. These delicious salmon burgers are full of all three of these important nutrients. An added bonus is the Omega-3 fatty acids…
What is a goitrogen? How does it affect my thyroid? Let us show you one way to keep your thyroid in balance!
Have you heard that you should eat the colors of the rainbow every day? The rich deep colors in vegetables and fruits come with protective phytonutrients that have different protective effects, including being antioxidant, cancer-fighting, anti-inflammatory, antibacterial, antifungal, and antiviral. The deeper the color, the stronger the effects. By eating a wide variety of red,…
How do I go about maintaining a healthy weight is something that I hear about in my office every week. What is the best diet? How do I lose weight? What should I eat? Why do I have belly fat when I am thin overall?
Have you noticed that life was much so much simpler when we were kids? Now that we are all grown up, the chemicals in the environment and in our food are wreaking havoc on our hormones – both for men and women. Infertility These chemicals are contributing to the rise in infertility rates. The US…
Are you feeling sluggish and tired? Is your skin dull, your hair thinning? Do you routinely walk into a room and forget why you went in there? Are you having trouble losing belly fat? Do you have trouble falling or staying asleep? Is the list of foods you can eat getting shorter and shorter? Does…
Did you know that up to 10% of all cancers can be traced back to a poor diet? In a study published in 2015, over 80,000 new cancer cases were related to a suboptimal diet. My grandmother used to say “you are what you eat” and there is something to that old adage. You want…
Why do we observe American Heart Month every February? Perhaps because it coincides with Valentine’s Day and it has been designated the month all about hearts? Or is it because every year more than 600,000 Americans die from heart disease? Heart disease affects all ages, genders and ethnicities. Some risk factors include high cholesterol, high…
Did you know that replacing a woman’s estrogen in menopause can protect her heart? February is National Heart Month and last Friday was go Red for Women so I thought this might be a relevant topic for this week’s blog. Hormones are about more than just reproduction You know in the year 1900 the average…
As this crazy year comes to an end and we prepare for a fresh start, I would like to take some time to reflect on the lessons learned and think about the tweaks we all can strive to make going forward. For the new year, I propose focusing on 10 behaviors that encourage wellness in…
I practiced emergency medicine for many years. We know that acute inflammation is a good thing. We need it to survive! Some examples are a sore throat, hives, a broken leg from playing hockey (my Bodie is in a long leg cast for a Tib Fib fracture). And, thank goodness, Western Medicine does acute care…
We have not chatted about COVID in a while. However, with the rapid increase in cases in certain parts of the country, I thought it might be time to share some of the newest information. The virus has a new version with a single amino acid substitution: glycine for aspartic acid. THE MUTATION At a…
Anxiety levels are on the rise. This is a normal response as we begin to open up our cities. Practicing the 478 Breath will take the edge off that feeling of unease. It is simple exercise that has huge health benefits. BACKGROUND I completed my Integrative Medicine Fellowship at the University of Arizona under Dr.…
This soup has become a favorite of ours. It’s so easy to make and super comforting. We like to garnish with avocado to add healthy fat to the dish, then add in some of our favorite hot sauce to give it more of a kick! Using homemade bone broth will also make this extra nourishing.
Talk of coronavirus has incited a rising panic. People across the United States are preparing for the worst. But is COVID-19 really as big of a threat to public health as the media is portraying it to be? While this pandemic is cause for some concern, the hysteria surrounding the recent outbreaks might be more…
Welcome to Day 11 of Heart Smart. What should I eat for a Healthy Heart? Nuts! The Study Nut consumption is associated with lower risk of heart disease. Researchers published a study on this topic in the Journal of the American College of Cardiology in 2017. Over 200,000 patients were included in the study from…
This cauliflower rice recipe is so easy to make. It is also super quick if you opt for the pre-riced cauliflower that you can now purchase at most stores. Cauliflower is wonderful cruciferous vegetable that is naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. It also contains…
At night! According to a recent study in the European Heart Journal, hypertensive patients will have better cardiovascular (CV) outcomes if they take their blood pressure medications at night. The Study High blood pressure leads to heart attacks and strokes. Therefore, it is crucial to manage hypertension. Apparently, managing blood pressure during sleep predicts CV…
In women, the answer is YES! Your attitude can affect how you age. You have some control over living like “This and Not That”. Learn more about aging gracefully and having the life you desire in retirement! Optimism and Healthy Aging in Women Optimism, the expectation that good things will happen, is associated with healthier…
Glutathione is your body’s primary antioxidant. Antioxidants protect your cells from oxidative stress and genetic damage. Glutathione is a tripeptide made of 3 simple amino acids: glycine, L-glutamic acid and L-cysteine. It is a difficult molecule to manufacture, requiring multiple steps. However, your body has the ability to recycle glutathione.
These little holiday bites are a MUST at your next holiday soiree! They are gluten free, dairy free and refined sugar free and so easy to make. The cashew cranberry combo makes them pretty and festive. Wrap them up in a clear gift bag with pretty ribbon and they make a perfect homemade gift. They…
Many factors influence longevity. To answer the question of whether an optimistic attitude plays a role in living longer, investigators studied more than 700,000 participants. These patients had detailed health, sociodemographic and lifestyle data collected over several decades. Participants also completed validated instruments that measure optimism. In both sexes, higher optimism levels correlated with increased…
We have set the clocks back, the holidays are just around the corner and you know what that means: Cold and flu season is upon us. My overall approach to prevent colds and flu: BOOST your immune system now. Here are 5 tips for keeping you healthy this flu season! Take your Vitamin D During…
This delicious and creamy soup is one of our Fall staples as it is so easy to make with only a few simple ingredients. It’s super comforting on a chilly day. This would also be perfect as an appetizer for Thanksgiving. Gluten free, dairy free and vegan.
Yes! Broccoli can help detoxify the body and research shows that it can reduce breast and prostate cancer. Indoles and isothiocyanates are phytochemicals that give broccoli these superpowers. In particular, indole-3-carbinol helps the liver metabolize estrogen more effectively and is protective against hormone dependent cancers like breast and prostate. Research from the University of Illinois…
Are you feeling sluggish and tired? Is your skin dull, your hair thinning? Do you routinely walk into a room and forget why you went in there? Are you having trouble losing belly fat? Do you have trouble falling or staying asleep? Is the list of foods you can eat getting shorter and shorter? Does…
As I make plans to return to Jackson Hole for my second Medicine and Compassion Retreat, I am reflecting on my experiences from last year. Pakchok Rinpoche led our retreat and we received a copy of his book “Radically Happy”. And I had the good fortune to meet his co-author Erric Solomen pictured here. Such…
As women approach their mid-forties, these questions begin to form: Should I consider Hormone Replacement Therapy (HRT)? When sleep becomes more difficult. When we become moody, irritable even angry. And even though we eat the same, we cannot maintain our weight. And the list goes on. Prior to 2002, it was somewhat standard for…
Happiness and Forgiveness To master the art of forgiveness is to find the path to true happiness. Forgiving others and forgiving yourself. One of the most powerful definitions of forgiveness: Giving up the hope that the past could have been any different. Letting go of a past that we thought we wanted. Those words can…
Feeling a little unbalanced? This delicious smoothie will get you off to a good start as it contains nutrient dense ingredients along with Maca powder. Maca (Peruvian ginseng) is an adaptogenic root known for helping your body achieve a state of balance. It helps manage stress, increases libido, nourishes adrenals and boosts energy. Perfect for breakfast…
Adverse Health Effects of Ultra-Processed Foods. Ultra-processed foods (such as carbonated drinks, sausages, chicken nuggets, candy, instant soups/foods and noodles) have low nutritional value and high energy density. Consumption of these types of products is on the rise. Two recent studies shed light on the adverse health effects of including these foods in your diet.
Good Morning! If you’re looking for a quick, healthy breakfast option to give your kids before they leave for school, these blueberry oatmeal muffins are going to hit the spot! They are a delicious way to start the morning or perfect for an after school snack with just the right amount of sweetness. Oats are…
“Most folks are about as happy as they make their minds up to be” Abraham Lincoln Happiness is often talked about as a cute catchphrase not a topic for serious scientists. However, the research is growing in this arena. There is actually a Center for Health and Happiness at Harvard University! We are beginning to…
It is estimated that < 50% of Americans get the recommended 7-8 hours of sleep each night. Many of those that achieve 8 hours require sleep aids to get that precious sleep. There are many reasons that sleep eludes us. Insomnia is one of the constant complaints that I see in my patients. And it…
To get the most out of your vegetables and fruit, eat local, eat organic and eat in season! Produce should be picked at peak ripeness and eaten soon after as nutrient degradation begins immediately. There are great farmer’s markets in the Denver/Boulder area. Look for an upcoming blog and video about these markets in May.…
Growing up in Kentucky, the heart of college basketball, this is a special time of year! We will talk hoops at the end of this blog with a recipe for a gametime snack. First, let’s put March Madness in a different context. Is it winter or spring? The rapid weather cycling that occurs at this…
There are only a few weeks left in 2018. Many of us “give up” at this time of year with the idea that this year is over and I will start again and try harder next year. I would like us to rethink this and restrategize with a boxer’s mentality. Some of you know that…
Butternut Squash and Apple Soup 1 TBSP of butter 1 TBSP of olive oil 1 butternut squash (about 2lbs) peeled, seeded and cubed 1 medium onion, diced 3.5 sweet, ripe honeycrisp apples peeled, cored and chopped. Save the ½ apple to finely dice and toss with lemon juice for garnish 2 tsp coarse salt 1…
Is there such a thing as “Compassion Fatigue”? Phakchok Rinpoche states there is no translation for that in Buddhism! I had the rare opportunity to spend a few days at a remote ranch in Jackson Hole, Wyoming studying compassion as it relates to the practice of medicine. Though we were “dark” (no cell phones or…
Have you noticed an outbreak of illness right after the children go back to school? As a board-certified Emergency Physician for 27 years, I witnessed this trend each year. Then I became a parent and experienced this at home. First it was strep for a few years, then just a cold every September. The odd…
Finding healthy snacks for your child IS a Labor of Love! Teaching them about good, nutritious food and helping them to love the right things is sometimes a challenging endeavor
Happy Labor Day! Finding healthy snacks for your child IS a Labor of Love! Teaching them about good, nutritious food and helping them to love the right things is sometimes a challenging endeavor. And that is when you have some control over what they eat! Once in middle school (when vending machines become available) all…
Plus a Hormone Balancing Maca Smoothie! Menopause. The biggest problem with menopause is the way our Western culture has characterized this time in a woman’s life. Our society and our medical system treat this as “the end” of beauty, good sex, usefulness and value. The death of our youth. This is the furthest thing from…
Alzheimer’s Disease (AD) is currently incurable. Pathogenic processes start in the brain decades before symptoms manifest. Lifestyle and diet can modify this risk significantly – especially in select individuals. Engaging in preventative strategies earlier in life is of utmost importance. Some tips: Eat more root vegetables and beans Eat more dark, leafy greens Have nuts…
IT PROLONGS OUR LIFE! We live in such a busy, media-driven society. Practices that quiet the mind are so important to our physical health and healthy aging. Telomeres are the ends of our genetic material. They fray and shorten with age, leading to chronic disease and shortening our lifespan. Two things have been shown in…
If you suffer from any chronic disease, the answer is yes. Sad, but true. I have just returned from a fabulous Institute for Functional Medicine conference in Portland, Oregon. As always, gluten is a hot topic when discussing chronic disease and I felt compelled to share my learnings with you. So why, might you ask,…
Healthy Travel Tips! Happy 4th of July! My son and I did something very patriotic last week. We visited Colonial Williamsburg, Jamestown and Yorktown. A must if you have children/grandchildren in the 5th and 6th grade when this time period in American history is being taught in school! It really solidifies the learning to be…
Looking for a refreshing pick-me-up drink this summer? This delicious drink is full of vitamins, antioxidants and electrolytes. Simply blend all the ingredients together, add ice and enjoy!
Summer is almost here! Whether you are hiking, biking or spending the day at the pool, it is important to stay hydrated. The rule of thumb is that for exercise lasting 1-2 hours, plain water is fine. Activities of longer duration need some electrolyte replacement. The electrolytes in our bodies are basically sodium, chloride, potassium,…
Summer is almost here! Whether you are hiking, biking or spending the day at the pool, it is important to stay hydrated. The rule of thumb is that for exercise lasting 1-2 hours, plain water is fine. Activities of longer duration need some electrolyte replacement. The electrolytes in our bodies are basically sodium, chloride, potassium,…
Summer is almost here! Whether you are hiking, biking or spending the day at the pool, it is important to stay hydrated. The rule of thumb is that for exercise lasting 1-2 hours, plain water is fine. Activities of longer duration need some electrolyte replacement. The electrolytes in our bodies are basically sodium, chloride, potassium,…
Summer is almost here! Whether you are hiking, biking or spending the day at the pool, it is important to stay hydrated. The rule of thumb is that for exercise lasting 1-2 hours, plain water is fine. Activities of longer duration need some electrolyte replacement. The electrolytes in our bodies are basically sodium, chloride, potassium,…
This is the absolute best way to get your produce! Hands down. Why local? Nutrient degradation begins as soon as the produce leaves the ground/tree/bush. The vegetables that you buy (at a great price by the way) were picked early that morning and are fresh for you. When produce is picked before it is ripe,…
Are spring allergies getting you down? I was suffering this year, more so than in the past. Allergies seemed to hit earlier than usual and I was behind the eight ball so to speak: using an albuterol inhaler and taking too much Zyrtec. Treating the symptoms and not getting to the root cause! Once I…
In March, the journal Science published four bench research articles validating Leaky Gut as an entity and as a cause of systemic disease. To summarize the articles, excess translocation of bacteria from the gut into the bloodstream is associated with systemic inflammation. And that this chronic body wide inflammation causes disease! (1) Ten years ago,…
This is not your typical recipe. This is a recipe to make a natural all-purpose disinfecting cleaner for your home! You may be surprised at just how many unhealthy things are in store bought cleaning products. And it is so easy to make your own! Try this out! Just mix it up and place in…
It’s Spring and we all feel the need to renew and refresh. I wanted to capitalize on this season and discuss a few easy ways to clean up your life and lighten your toxin load! Did you know there are over 87,000 chemicals currently in our environment? Most have never even been tested for human…
There are 87,000 chemicals currently in use in the US and most are not tested for safety in humans. Over-exposure to these chemicals in genetically susceptible individuals can precipitate autoimmune disease, accelerate the aging process and cause cancer. In other words, take away your glow… I hope you can join us for our next Healthy…
The answer is “Yes”! However, many traditional primary care physicians age 45-65 will disagree. The prevailing wisdom as we went through medical school was that one can get all the necessary nutrients through food. And, in the past, you could get most of your nutrients from your 3-5 servings of fruits and vegetables per day.…
To get the most out of your vegetables and fruit, eat local, eat organic and eat in season! Produce should be picked at peak ripeness and eaten soon after as nutrient degradation begins immediately. There are great farmer’s markets in the Denver/Boulder area. Look for an upcoming blog and video about these markets in May.…
Your Thoughts are the Seeds, You Can Grow Flowers Or You Can Grow Weeds…. Spring is the season of growth, rejuvenation and renewal! Think about planting a seed of positive change in your thoughts. If you are suffering from a chronic disease and focus a lot on being a “sick” person, let’s change those thoughts…
Healthy Shamrock Shake for St. Patrick’s Day I am Irish so one of our big holidays is just around the corner! After you enjoy your corned beef and cabbage (full of pre and probiotics by the way), consider a healthy Shamrock Smoothie as your dessert! Here is a healthy take on the infamous McDonald’s Shamrock…
Healthy Shamrock Shake for St. Patrick’s Day I am Irish so one of our big holidays is just around the corner! After you enjoy your corned beef and cabbage (full of pre and probiotics by the way), consider a healthy Shamrock Smoothie as your dessert! Here is a healthy take on the infamous McDonald’s Shamrock…
Among cancers that affect both men and women, colorectal cancer is the second leading cause of cancer deaths in the US. The risk increases with age with more than 90% of colorectal cancers occurring after the age of 50. Good news! This disease is highly preventable by getting screened, beginning at the age of 50.…
You can’t stop the waves, but you can learn to surf…. Jon Kabat Zinn – Author “Full Catastrophe Living” credited with bringing the Mountain to Medicine
The gut microbiome. You may have heard of it? The term simply refers to the numerous MICROorganisms that collectively inhabit our gut (BIOME). Did you know these bacteria and their genes outnumber us 150 fold? We are actually bacteria having a human experience! In fact, recent lab and clinical studies show that this gut microbiome…
The Winter Olympics. So fun to watch these amazing athletes, one can get lost in the splendor of it all. It is a snowy day in Denver, but I want you to resist the temptation to curl up with a blanket in front of the fireplace and TV binge the Olympics. Instead use these winter…
I have just returned from a fantastic conference by the Institute for Functional Medicine in Atlanta. The conference was on Immunology so apropos for the aggressive cold and flu season we are having this year! I wore a personal air purifier and took extra doses of Vit C and D before the plane ride home!…
Thanks for joining me on our Health and Wellness Journey! Good company in a journey makes the way seem shorter. — Izaak Walton
