Two Ingredient Berry Dessert

During cold days and nights the only thing I want to drink or eat is something warm.  I wanted to share one of our go-to wintertime nightly desserts!  This was also a hit at our Christmas Party and people couldn’t believe how simple it was! It's the perfect dish to bring to any party or your weekend brunch dates.

What makes it so simple? Frozen fruit and coconut oil are all you need!  

Put a tablespoon of coconut oil in your skillet and fill the rest with frozen fruit.  I used the organic mixed berries from Kroger, but you can get them at any local grocery store.  

Set the stove to low/medium heat and let the berries and coconut oil simmer.  Make sure you mix the berries occasionally because some of the fruit at the top stays cold unless you stir.  

Once everything is nice and warm/steamy (usually takes about 5 to 7 min), pour all the contents (and the juices too!) in a bowl and enjoy!  It will warm you up, give you a healthy 'dessert', and curb your sweet tooth!

Use any frozen fruit- my personal favorites are berries, cherries and mangos (not all mixed together).  You can drizzle with honey if you want it sweeter.  Try topping it with cocoa, coconut flakes or pecans too!  It is also really tasty drizzled over Greek yogurt. 

This is a great option for those on Candida Clear detox too!

It’s simple, tasty and takes no more than 5 minutes to make.  Plus, you get your coconut oil in.   A win win win!  Enjoy!

DIY - Honey Face Mask

Let's face it, ladies. We all love a good face mask. What's even better is if it's cheap, natural and chemical free!

Honey is one of my favorite ingredients in homemade face masks because:

1. It's naturally antibacterial, so it's great for acne prone skin

2. Full of antioxidants for slowing down aging

3. Extremely moisturizing and soothing to boost that healthy glow

4. Clarifying to help open up pores to make them easy to unclog

There are so many diy honey face masks recipes out there and you can make one based on your specific skin needs. 

One of my favorites is honey, coconut oil and lavender oil!

Here are the directions:
Mix equal parts honey and coconut oil and 3 drops of lavender oil. Massage onto a clean face and let it sit for 10-15 minutes. Then rinse with warm water.

After the mask I like to spritz my face with a toner of water and apple cider vinegar and then finish up with a light moisturizer. 

I promise your skin will thank you!  

Athletes Foot

It's that time of year where we all want our feet to look our best. If you a truggle to wear sandals in the summer time because of athlete’s feet, try this!  My dad had it severely and this has been a miracle!

Soak your feet in a 1:1 ratio of warm water and apple cider vinegar for 15 minutes a day.  You should notice a change within a couple days- but it may take some people up to 10 to see a difference.  After you have soaked them lather coconut oil all over your feet and let it soak in!

This soak is also great for those who have smelly feet and you can even add ½ to 1 cup baking soda. 

Apple cider vinegar is amazing because it has antifungal, bacterial and viral properties.  It is great for your immune system and digestion if you drink a TBS or 2 daily and you can use it topically for soaks to help heal up infections and get rid of nasty fungal infections- like athlete’s foot or toenail infections too!  Try it for daily for a couple weeks and see the change for yourself!

The Coconut Oil Debate

Fats are your friend.  Sugar is not.  I probably say this on a daily basis.  If you've been on social media, you've probably seen or read the articles about coconut oil and how it's actually not healthy for you.  It's caused quite a stir!  Here is my take on the coconut oil debate.

My first issue is cholesterol and LDL have this bad rapport.  Cholesterol is not the enemy.  Cholesterol is needed for every single cell membrane, needed to make hormones (like estrogen, testosterone, progesterone), needed for energy and vitamin D levels.  Plus, it also helps to carry away inflammation in the body.  If it was so harmful, why would the body make over 85% of cholesterol in the liver?  (Read more about the cholesterol myth here.)

Some of the sickest and most fatigued people I see are those who have been put on cholesterol lowering drugs - they walk around with joint aches and pains (some move around like they are twice their age), they have severely low energy, poor memory and feel awful.  But good news, their cholesterol is low (some even below 100—which is NOT good at all.) AHHH!  It is all a misconception in my opinion.  Aside from trans fat (which is vegetable oil that has been hydrogenated), fats are your friend!

The links the article sites aren’t even linked to increased heart disease.   They are linked to increased cholesterol levels which aren’t really a predictor for heart disease/strokes- you need to look at triglyceride levels and sugar handling (insulin), as well as CRP on blood work- those are MUCH better predictors.  Additionally, there was a large study in 2010 that stated that increased saturated fat intake didn’t increase cardiovascular disease.

IF (which I don’t believe is the case) saturated fats were really the issue, this article assumes that all saturated fats are the same.  Not true at all!  Coconut oil is 2/3 MCT (medium chain triglycerides).  MCT’s are used for energy and not stored as fat.  If you want more detailed description on the breakdown of that you should read this article.

In my opinion the issues lie with sugar, grain and flour consumption.  I don’t panic if cholesterol or LDL is elevated (unless it is SEVERELY high), I but look especially closely at triglyceride levels, insulin and CRP.  If any of these are slightly high that is when there is a red flag for me. It actually reflects sugar/flour/grain intake and how much inflammation is in the body.  I just think as a society we are focusing on the wrong blood markers for heart disease and there are many people that agree with me.  Give it 10 more years and maybe the American Heart Association will come around ☺.  

Also, lowering fat consumption causes most people’s hunger levels to greatly increase—which leads them to sugars, carbs and processed food—which leads to inflammation (not just in the body but the arteries as well).  

Another major bonus on coconut oil they fail to address is its fantastic microbial properties.  Caprylic acid and lauric acid found in large percentages in coconut oil which are antifungal, antibacterial and antiviral.  I have seen amazing changes in people’s immune system by just adding coconut oil into their daily routine.  You can’t say the same for vegetable oils at all.  The immune boosting properties of coconut oil are phenomenal!

That is just my 2 cents on the article.  I think the misconception of increased saturated fats to heart disease is #1 issue and #2 is blaming the wrong guy (aka sugars, grains, processed foods).   PLUS who funds the AHA?  Big pharma.  I believe money has a lot to do with the root of this topic too… but that is for another day ☺  

PS- this is the same organization that said margarine is good for you (and they may still do).  Margarine is a nasty chemical product that does more damage than any sort of good.  They also say Cocoa Puffs are heart healthy… so take that for what it is worth.

Don't worry, coconut oil, we're on your side.

Gelatin vs Collagen

As you have probably heard us say countless times in the office, “Everything begins in the gut!”  Digestion is such a huge factor in your health that we end the testing portion of every appointment by testing your digestive points to ensure that you are properly absorbing and utilizing the nutrients from your food AND the supplements you are taking to heal.  Many patients also ask what they can be doing outside of the supplements and dietary changes to further their health.  Two very simple products to incorporate into your daily routine are Gelatin and Collagen Hydrolysate.  You may have seen them in our office and wondered what they are and how they differ.

In order to understand the differences, we have to start with Gelatin.  The goal of any nutritious meal is to be properly balanced.  When eating a meal that contains animal meat, it’s a great idea to also consume gelatin!  Most of us throw away the parts of meat that naturally contain collagen (skin, bones, etc) and gelatin is simply cooked collagen.  Gelatin also helps to supply us with added glycine that helps balance out some of the nutrients in meat AND aids in better sleep.  Eating animal meat and gelatin together ensures a balance of important amino acids.  The benefits of gelatin are countless!  Gelatin soothes and coats the interior of the small intestine and helps to heal the GI tract by hydrating and rebuilding the mucosal lining. It is great for those with ‘Leaky Gut’-known for causing food intolerances, allergies, and autoimmune disorders. Lastly, gelatin is also especially great for hair, skin, nails, and joint due to the proteins and anti-inflammatory effects!  Given the state of many people’s GI tracts, however, sometimes it is beneficial to start with what is called “collagen hydrolysate.”

Collagen Hydrolysate is gelatin that has been further processed to breakup those proteins and amino acids.  This makes is much easier to digest and is more quickly absorbed for that reason.  Collagen Hydrolysate has all the same benefits of Gelatin and can even be a bit easier to use because you can put it directly in hot OR cold liquids without having to let it ‘bloom’.

As an easy rule of thumb, if your purpose of consuming either of these is more GI-related-reach for the pure Gelatin.  If you are looking for help with skin, nails, joints, or sleep, reach for the Collagen Hydrolysate.  Start incorporating Gelatin into some of your favorite soup recipes or even jello/fruit snack recipes and start adding Collagen Hydrolysate into all of your drinks or smoothies!

DIY - Brown Sugar Foot Scrub

Warm weather is here, so it's time to break out the sandals and flip flops and treat those tired feet!  I bet you have everything you need at home for this brown sugar foot scrub.

The brown sugar is a wonderful exfoliator, while the coconut oil moisturizes.

Ingredients

In a 4 oz jar mix 2 parts brown sugar with 1 part coconut oil.  I also like to add in some essential oils!  My favorite is lavender, lemon and peppermint!  This blend helps ease tired feet and can help naturally reduce swelling.

Smooth over your skin in a circular motion to exfoliate your skin.  I like to let it sit a minute so my feet can absorb the oils.  Once you're finished, just rinse with warm water!

If I do this treatment at night, I like to moisturize my feet with coconut oil and put on socks so my feet can absorb it.

Here's to summer ready feet!

Dairy Free Coconut Fudge

 Who doesn’t want a little guilt free treat every now and again? I was super impressed at how simple this was to make and how delicious it was.  I didn’t get bloated after eating it or feel sick from all the sugar.  Plus, you get a good amount of coconut oil and all its wonderful health benefits in every bite!

  The downside- you can’t leave this out on a warm day for too long.  The coconut oil melts around 75 degrees so it is best that you store this in the fridge or freezer and not take it to your summer picnic without keeping it in a cooler.

The best part about it? Only 5 ingredients! And I bet you have most of them at home. 

 Ingredients

¾ cup coconut oil, melted

¾ cup cocoa powder

½ cup coconut milk or almond milk

1/3 cup honey or maple syrup

2 tsp vanilla extract

 Instructions

Add all ingredients to a blender or an immersion blender to mix up.

Then line an 8x8 pan with parchment paper before pouring in the mixture.

Place in the fridge or freezer to set.  (It will be done much faster if you place in the freezer.) 

When it is hard, cut into bite sized pieces and enjoy!  Store in the freezer so it doesn’t melt.

It was my favorite when it softened up after being out of the freezer for a little while.  It just melted in your mouth and wasn’t frozen solid.  SO delicious!!

Adapted from http://wholenaturallife.com/coconut-oil-fudge/

Healthy Jell-o

​I can’t even remember the last time I had Jell-O, so when I found this super simple recipe I had to give it a try. Let me tell you -it's quick to make (2 minutes tops!) and tasted so good that I had to resist eating the whole pan! The best part is that it isn’t full of processed sugars, flavors or food dyes. It is great for a little treat or snack and kids lunches too!

Ingredients

4 cups Organic Juice (I used grape)

2 TBS Gelatin (We love Vital Proteins and carry it at the office!)

Mix 2 cups juice with 2 TBS gelatin. It won’t dissolve completely, but let it set while you do the rest.

Next warm up 2 cups juice on the stove till it steams. DON’T boil it- just warm it up until you see steam.

Then add that to your original juice and gelatin. Mix together until all the gelatin is dissolved.

Place in a glass pan or container and put it in the fridge for 2 to 3 hours to set.

That is it! Try different juices to see what you like best!

Jell-O Blueberry Ingredients from their website

INGREDIENTS: WATER, HIGH FRUCTOSE CORN SYRUP, SUGAR, GELATIN, CONTAINS LESS THAN 0.5% OF ADIPIC ACID AND CITRIC ACID (FOR TARTNESS), SODIUM CITRATE (CONTROLS ACIDITY), NATURAL AND ARTIFICIAL FLAVOR, BLUE 1.

• High fructose corn syrup= processed, terrible for you, junk sugar

• Blue 1= Food coloring, dye = toxic to nervous system and food dyes can cause ADD symptoms in children… it’s bad stuff!!

Paleo Granola

For those of you who like a crunchy treat without all the additives this is for you! It takes 5 minutes to make (if that) and I feel like it is SO much cheaper that the paleo and healthy alternatives to granola that you can get at the store. This version has no oats, completely grain and gluten free and loaded with good protein from the nuts and seeds! I have already gone through 2 batches at home because it not only tastes good but takes no time or effort to make. A win, win for me!

Ingredients
Pick 4 of any of the nuts below:
- Chopped pecans
- Chopped walnuts
- Coconut flakes
- Pumpkin seeds
- Sunflower seeds
- Chopped or slivered almonds

6 TBS Maple syrup
1 ½ tsp Cinnamon
1 tsp Vanilla extract

Instructions
Use 4 of the nuts/seeds you have at home and add 1 cup of each to a bowl. Add in maple syrup, cinnamon and vanilla and then mix by hand to get all the nuts/seeds coated.

Cover a baking dish with parchment paper. Pour the granola into the dish and press down so it is flat. Bake for 40 minutes on 325 degrees. Let cool and enjoy! (Optional: when it is cooled you can add dried fruit or some chocolate chips to make trail mix!) And try to resist from eating too much like I did!

Adapted from https://www.mommypotamus.com/paleo-maple- granola-recipe/

Switching Out the Plastic

Did you know that plastic is a major hormone disrupter and actually mimics estrogen and interferes with our body’s own hormone signaling?  This causes all sorts of hormonal issues for both men and women and can be linked back to PCOS, hormone related breast cancer, endometriosis, prostate cancer, thyroid disorders, obesity, and much more!!

Just think how almost everything in your house is stored in plastic.  Plastic water bottles, plastic wrap around our deli meet, cheeses, Tupperware containers for all our left overs, mixing bowls, cups, plates, toothpaste containers, juice bottles, etc.  I mean the list goes on and on.  You can't get away from it however you can simply change a few things that will make a big difference.

1) Stop storing left overs in plastic containers like Tupperware.  Make the switch to Pyrex or glass storage containers.  

2) If you have to store food in plastic containers DO NOT heat your leftovers up in it.  (The microwave is problem number one but I understand that's all people have at work.  Just make sure you don't heat your leftovers up in plastic or cover with plastic wrap.  Heat leftovers in glass containers and cover with a paper towel.)  Plastic particles (especially when heated) leak into the food.  When you pour your hot leftovers into a plastic storage container or heat them up in plastic those particles seep into the food.  You won’t taste it but that doesn't mean it doesn't do any harm. 

At our office I bought a hot plate where we can heat up food or keep things warm (great for keeping your tea/coffee warm too).  It takes time to heat the food up and doesn't zap anything to make it hot in 30 seconds (which is a good thing)!  (Add coconut oil if appropriate to keep things from sticking.  Plus you get your coconut oil in for the day!).  I know most of you won't be able to bring this to work with you but it’s an idea!  Ours cost maybe $20 from Target. 

3) Get glass reusable water bottles. Ditch the plastic bottles.  No one is perfect and I am not claiming to be.  I still drink out of them if I forget my water bottle but I make a conscious effort to keep it minimal.  

4) Save left over glass containers/bottles.  I have ones from tomato sauce, apple sauce, salsa, jam, almond butter- all of which are glass.  Peel off the label, throw it in the dishwasher and bam! you have a perfectly good glass storage container. (Just don't use these to heat up anything real quickly... use Pyrex containers.)

4) Buy yourself some mason jars to store leftovers in, drink from, etc.  They are perfect for storing soups, quinoa, cooked veggies, etc.  This is how I track my water intake for the day too!  I drink 3 of them everyday and if I don’t I know I didn’t get in enough water throughout the day.  (Just don't use these to heat up anything real quickly... use Pyrex containers.)

5) Get glass mixing bowls.  This is especially important for when you make or pour hot ingredients into them.  Remember when food is hot the plastic leaches into the food easily.  

There are so many other things you can switch in your household but just start slowly by getting rid of what you store and heat food up in.  Then move on to getting reusable water bottles and to-go coffee or insulated mugs (Get ceramic or double insulated glass ones... Teavanna makes some good ones). Then move on to switch your plastic cups, plates, bowls, etc.  Then go to your mixing bowls and cutting boards (get wooden ones).  Then get rid of those plastic spatulas (and get wooden ones). We can ALL be better but it is about---- Baby steps. Baby steps. Baby steps.  :)

Prevent Blood Sugar Crashes

Did you know coconut oil prevents blood sugar crashes! For those of you who get blood sugar crashes (aka really tired, ‘hangry’, lightheaded, etc.) or feel like you have to eat every 2 hours or you will crash and burn and feel terrible - this is for you!   

By getting in 1 TBS of coconut oil in the morning and lunch it will stabilize you blood sugar levels and help with all the symptoms listed above as well as minimizing sugar cravings! Since it is a fat it does not spike up your blood sugar but instead gives you slow, steady burning energy throughout the day.  This helps tremendously with energy, focus, attention and emotions when blood sugar levels are stable! 

A simple way to get your coconut oil in is put it in your coffee or tea.  Stir it up and drink away!  You can add it to smoothies or dip almonds in it.  Plus, if you add it to anything that is warm it will melt and you shouldn’t even notice it is there.  Or you can try this homemade chocolate too!  You could have one for breakfast and lunch as a little treat!

Also, if you are prone to blood sugar issues- cut the quick carbohydrates and processed sugars.  Have a protein and fat at each meal and make your snacks protein and fat dense too.  It will help tremendously and prevent needing a quick sugar pick me up where we tend to grab all the wrong things.

Thank You

To my patients- All I can say is I am forever grateful and honored. 

The amount of growth and referrals we have seen is nothing short of crazy! Since the beginning of this year I can't tell you how many AMAZING patients we have seen that have been recommended by YOU. From the bottom or my heart I truly can't thank you enough. For anyone to trust us with their friends or family members comes as a HUGE honor to me.  I have seen profound changes in patients that it makes my heart so happy. I don't take this job lightly and I truly care about each and everyone of you I see. 

I know what we do takes longer than conventional medicine however I'm not one to patch symptoms and send you on your way. That's not what I stand for. Healing takes time and those of you who have been with us for awhile understand that.

My mission is to help people know and understand healing takes time.  Just like in all aspects in life, you can't get where you want to right away. It takes time, support, healing and getting rid of the 'junk' in our lives to heal. It's a journey and anyone who claims otherwise is full of it or just masking symptoms to make you feel better. (Aka unplugging the fire alarm when the fire is still burning).

My goal is to put out the fires (and some people have many more fires than others.) Assess the damage, clean up the debris and initiate healing. And to each and everyone of you, I hope we have done that or are working towards that with you. It takes time and we all have our own journeys. 

I wish I could tag and personally thank all of my wonderful patients, but I truly can not thank you enough. You help me to live out my dream and passion and help people see the true value of HEALTH care.  It can feel like an uphill battle sometimes (I get it) but oh so very worth it. 

Thank you. Thank you. Thank you. 

Hot Flashes

Good ol’ hot flashes. I would say that almost 50% of the women I see suffer with them. I constantly hear from people that you can't do anything about it and that it's normal for everyone at a certain age to have them. 

NOT TRUE.  NOT TRUE at all.  It may be true that most people have them, but it doesn't make it NORMAL.  Guess what?! There are all natural supplements that can help!  No need for hormone replacement therapy which throws your body out of whack!

Yes it is very common for women going through the big, awful, dreaded menopause to have hot flashes, however it does not have to be that way!  I remember traveling with my mom in the winter time - the windows were rolled down while we were all shivering and yelling for her to roll up the windows.  About 5 minutes into the windows being up, she would roll them back down.

Up, down, up, down.  I don't know how we all didn't catch colds from that or frost bite! 

After getting her on a supplement regimen she is hot flash free!  It is not an overnight process but it is something that can be done fairly quickly.  Also ask Lori.  She very rarely, if ever, has had a hot flash and she will be proud to tell you why. 

Hot flashes are a way to let you know that your hormone producing glands (thyroid, adrenals, ovaries, pituitary, hypothalamus) are out of sync.  When women go through menopause they rely on the adrenals to make the sex hormones (instead of the ovaries).  Guess what body part has been stressed all your life and now you are asking it to do just one more job... the adrenals!

Your adrenal glands aka stress glands are supposed to help you cope and deal with stressors in your life.  In most people they never get a chance to take a breather. Stress can be good or bad and it doesn’t have to be one large stress to over work them. It could be having little children, taking care of your elderly parents, having a job you love but has a lot of pressure attached to it, not getting enough sleep at night because you are so busy, etc. The adrenals have a right to be tired. So when they have to do one more job because the ovaries go into ‘retirement’ the adrenals/stress glands just can’t keep up and you get symptoms as a result.

The liver also plays a huge role in the process too.  It is the major detox center in your body which is a huge job. Not only does it filter out toxins but excess hormones too. Another way I think of the liver is a hormone gate keeper. It the gate keeper is stuck shut (‘clogged up’ or worn out) excess hormones can’t get out effectively and that can cause stereotypical menopausal symptoms.

Your body is going through a shift and anytime you personally go through a change there is always a transition period, right? So why not prepare your body ahead of time before the change occurs.  Or if you happen to be in the full swing of things and have any signs or issues (hot flashes or anything else) let us know.  Please don't be fooled that this is normal.  Let us help you with those changes in life!

DIY Cutting Board Cleaner and Conditioner

The cold weather is finally letting up and warm weather is on its way!  Summer is the time where we love to grill out and enjoy the beautiful weather. I'm sure you use a cutting board to cut meat, vegetables, fruit and other items.  It's super important that you keep your cutting board conditioned and clean to ward off germs and bacteria and help make your cutting board last longer.

Did you know you can condition your wood cutting boards with your trusty friend coconut oil!?! Just rub a little coconut oil on the cutting board with a cloth. Not only does it condition the wood, but coconut oil has antibacterial and viral properties that will help to kill off those nasty germs!

Food Sensitivity Testing

One of our services at the office for established patients is food sensitivity testing. Through muscle testing, we test around 100 foods ranging from different nuts, meats, fruits/veggies, as well as a large amount of known food sensitivities in autoimmune patients. If you haven’t had it done yet, we highly recommend it because eating foods that you are sensitive to creates inflammation in the body. Inflammation results in pain, fatigue, bloating and, honestly, many of the symptoms that people have. We have seen joint issues, pain and swelling go away, skin clear up, people lose weight, more normalized energy just by eliminating foods they were sensitive too!

We DO NOT do this the first 1 to 3 visits because  patients are usually so inflamed and full of toxins when they first come in. Through my experience if we do it right away patients typically have a large list of foods they are sensitive too. They leave feeling overwhelmed and stressed out which creates more inflammation and problems. After patients have been on guided and specific support at the office (like a cleanse/detox, digestive healing supplements, etc.) they aren’t as inflamed and reactive to so many foods. So after a few visits, the food sensitivity testing doesn’t leave patients with a huge list of foods that they are reactive too!

If you have any questions at all or are an existing patient and want to schedule a visit please feel free to contact our office at 615-656- 3558!

Natural Mono Remedy

This time of year we see a lot of Mono patients or hear of friends or family members who are suffering with it.  Mono is caused by a virus (Epstein-Barr Virus aka EBV) and people suffer from severe fatigue, a sore throat, and swollen lymph nodes and glands.   These symptoms can last months and honestly even years!  A lot of the time people walk in the door with chronic fatigue and I believe it is still the past EBV causing their symptoms.  To me it is very, very important to kick the virus right away so you don’t have issues 3, 5, 10 years down the road.  There are so many great herbs for viruses, so don't be fooled into thinking there is nothing you can do!

Personally, I have seen many cases of mono clear up within a week of being on the right supplements.  They regain their energy very quickly and start feeling human again.  In chronic fatigue cases (where they had mono 10+ years ago but still feel run down and have very sluggish energy), it can take up to a month to start feeling energy again.  It isn't perfect in a month, but they start to feel that glimmer of energy come back!

Below are recommendations and what we suggest for patients:   

Beginning Stages (Wouldn’t hurt to do if you have had MONO in the past)

Astragalus- 6 to 9 per day and VS-C TCM- 4 per day

Months 2 and 3

Astragalus- 4 per day and VS-C TCM- 2 per day.  This helps to ward off any further infection and keep the immune system up.

3 Months and after:  

It would be a good idea to stay on 3 to 4 Astragalus per day.  We have had numerous cases where people test strongly for mono months out and notice when they go off Astragalus their energy starts to dip.  It’s an amazing herb for the immune system and I personally take 4/day to keep my immune system strong during cold/flu season!

Both Astragalus and VS-C TCM are Nature Sunshine products.  For ordering information click here.

Please give us a call at 615-656-3558 if you have any questions or want to schedule a visit.  If you believe that many of your symptoms started after having mono years ago I would give the protocol above a try or give us a call. 

Struggling with Breakfast? Check out these recipes!

I'm sure you've heard it before, but breakfast IS the most important meal of the day. We say that for a reason- it gives your body energy/fuel/gasoline to start the day. Think - what if you started your day with just a 40% charged phone? It would die earlier in the day compared to getting 100% charged, like you do with getting a breakfast. Not only does it help with energy through out the day, but jump starts your metabolism and helps with focus and prevents sugar crashes at 10 am where you want something sugary or another coffee because you are actually tired from not giving your body the fuel it needs.

There are a couple main things I look for with a breakfast - protein and fat. Your goal is 30 grams of protein as well as a good amount of healthy fats (like avocados and coconut oil). The fats and proteins are crucial for balancing blood sugar levels and marinating energy. They don’t give you a quick hit of energy like sugar but instead sustained energy throughout the morning.

PS- If you are a breakfast bar person look at the ingredients. 9 times out of 10 they are full of sugars, have very little protein and full of processed junk. Try some of the ideas below! Remember you need protein and a good healthy fat.

Ideas
Eggs, omelets, etc. Load them up with veggies! Do a side of bacon or sausage- turkey is good too! (Look in ingredients and watch out for preservatives like nitrates, -ites that they sneak in there.)

Plantain pancakes with side of protein like bacon/sausage. You can make big batch and store the extras in the freezer and quickly heat up on days you don’t want to make. Plus they are kid approved!  Top with almond/nut butter when they are warm so it melts. Delicious!!

For foods that have very little protein add in Vital Proteins Collagen (2 scoops for 20 grams). It is tasteless (not kidding) and you won’t even know you added it in

Bowl of quinoa or oatmeal topped with walnuts, pecans, almond butter, etc. Sweeten with a little honey or real maple syrup. Stir in collagen for protein.

Quinoa tip- make a large batch and store in the fridge. Then when you want to eat it quickly you can warm up on skillet or eat cold with some almond milk. This saves you A LOT of time by not having to wait 30 minutes to make it.

Plain Greek Yogurt with berries, walnuts/pecans, honey/maple syrup, etc. Add in collagen for even more protein. Get the plain and sweeten yourself- the flavored ones have SO SO SO much sugar.

Smoothies- MAKE SURE they have protein in them and aren’t just full of fruit and milk

• Add a green in like spinach or kale
• Add almond butter, nut butters for protein or collagen- blends very easily and tasteless
• Keep banana limited to ½ because it is very sugary- it is great for hiding flavors
• Add avocado to make it more creamy! It is an amazing fat plus it is virtually tasteless
• Add a TBS of coconut oil! It’s a great way to get coconut oil in!

We have great protein powders at the office that taste great and are not full of junk. You can easily hit your 30 grams of protein with any of them. Please look at your ingredients closely when purchasing any protein powders… they can be full of junk!

Almond Flour Bread

• Top with an egg, turkey for more protein
• Warm up bread and top with coconut oil so it will melt. So delicious!

Breakfast hash with eggs scrambled with quinoa
Muffins
There are great paleo recipes online as well as ‘egg’ muffins that are super simple to make!

Sausage and Gravy Recipe- super simple! (And the gravy is only 2 ingredients and 1 of them is water!)

Even chocolate pudding is a good idea! I would add some collagen too or have a side of eggs or other meat to give you more protein.

AND somedays… Breakfast just doesn’t have to look like breakfast!!!

Sometimes I will eat 1/2 pound of deli turkey (again watch for preservatives) on my drive to work and lately been throwing frozen stir fry veggies on the skillet first thing in the morning with coconut oil and eating that. Remember breakfast doesn’t always have to look like it!

I am sure there are a million other ideas but here is just a place to start. If you do have other ideas or tips comment below and let us know what you are doing!

Apple Cider Vinegar Drink

You are working towards your goal of drinking ½ your body weight in water, right?! It is a great, simple, cheap New Year’s resolution and your body, skin and mental clarity will thank you for it. But, if you need a little variety try this!

Grab a Pellegrino Mineral Water (I love this stuff) and add in 1 TBS of apple cider vinegar.

Note: It will fizz up and spill over if you don’t take a couple sips of the Pellegrino first.

Next, add in a TBS of honey. Put the lid back on the Pellegrino and shake up. It has a mild sweet apple taste, but more importantly fantastic health benefits from the apple cider vinegar. You can add more ACV if you would like and just sip on the drink thought-out the day!

Benefits of apple cider vinegar
Improves digestion and helps with GERD and acid reflux!
Improves your energy!!
Balances blood sugar levels and lowers them in diabetics
Revs up metabolism
Keeps your immune system up and kills off pesky bacteria and candida
Helps with allergies! Drink at least 3 TBS and see if it helps!

You can even apply ACV topically for warts, breakouts, and to soothe skin!
 

How much should I drink a day?

Specifically, for digestive benefits, drink 1 tsp to 1 tbs per meal in a small amount of water. Start with a teaspoon and see if you can work up to a tablespoon at each meal.

For overall support, add it to the water you drink throughout the day! Start drinking 3 TBS throughout the day and see if your energy increases.

Tips for Ear Infections in Little Ones

This one is for all the parents! This time of year we see a lot of ear infections in little ones. Below are a couple at home remedies to help ease infection!  

Breastmilk
If you are nursing, a few drops of breastmilk can do wonders!  Breastmilk is loaded with antibodies to help fight illnesses and does wonders against infections and clearing fluids.  For stuffy noses or sinuses, place a few drops into the nostril while baby is lying down.  For clogged tear ducts or pink eye, put the drops into the corner of the eye (Warm breastmilk may be less of a shock to the little one).  For earaches and infections, put a few drops (warmed) into the ear to help soothe and dry up fluids.  There’s a reason they call this stuff liquid gold!

Garlic Oil
I am sure you have heard us tell you many times that garlic is a wonderful natural antibiotic and drainage supplement.  This definitely applies to earaches!  At the onset of ear pain, place 3-4 drops of warmed garlic oil into the ear.  This will help to soothe the pain and dry fluids while fending off any start of infection. Nature Sunshine makes garlic oil in a softgel cap. You can poke a hole with a needle in the softgel cap and put 3-4 drops of the garlic oil in their ear.

Silver
When in doubt, there is always Silver Shield!  Colloidal Silver is a fantastic and effective natural antibiotic, antiviral, antifungal and so much more.  For pink eye, place a drop into the corner of the eye.  With an ear infection, drop into the ear.  With any kind of respiratory issue, stop by the office to pick up a nasal spray bottle.  You can put the silver shield into the bottle and squirt up the nose to get directly into the sinuses and lungs.

Chiropractic Care
At the onset of an ear infection, chiropractic care can do wonders! It helps the little one’s immune system to function properly as well as ensure their ear is draining properly. If it isn’t it becomes very vulnerable for an infection. So if they start complaining about their ear or in infants start tugging on their ear, get them into your local chiropractor! (Or give us a call!)

If you try these or want additional help please do not hesitate to give us a call and remember we have sick visits where we can quickly see your little ones and figure out exactly what it is they are needing!

How much water should you drink?

Any guesses?! ½ your body weight in ounces of water!

To find that magic number: Divide your weight in half and that is your goal.  For example, if you weigh 150 lbs, then you need to be drinking 75 oz of water.  Not just any liquid, but pure WATER! 

It is so important to get in pure, clean water to help keep your body hydrated and get rid of toxins.  I can’t tell you how many times I have seen patients with fatigue, mental sluggishness, and just feeling run down who have had their lives changed simple by drinking the right amount of water. Their energy increased, they can think clearer, are pooping better and feel better overall!

Its free and super super easy to do, but we just need to do it. I personally get out a 24 ounce mason jar every morning and drink 1 in the morning and 2 in the evening and anything else during the day is bonus!  If I didn’t mentally keep track, I would never drink enough. I would sip on water here and there, but know I would never drink enough especially in the winter months. So keep track somehow- it will really make a difference!

Have fun with it and add fruit or mint to give your water a little more flavor!

Now go get a new cup, create a system and get to drinking… your body will thank you for it!!