Integrative Health Blog

Winter Fruits to Boost Heart Health Naturally

Posted by on Tue, Dec 12, 2023

In the colder months, maintaining cardiovascular health becomes crucial. Consuming antioxidant-rich winter fruits can significantly contribute to this goal by supporting heart health and reducing the risk of heart disease. 

Understanding Cardiovascular Health 

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Tags: heart disease, holistic nutrition

Spring! Time to Detox and Restore Balance to the Body

Posted by on Mon, Apr 17, 2023

Winter is over! Transitioning from winter to spring is good news for the body. Seasonal changes can have many effects on us. Following the rhythm of the seasons our body has specific needs, and we should listen!

In winter, we want to be inside, stay warm and eat heavier, comforting foods. Changes in temperature, metabolism, sunlight exposure, and many other body processes occur in the long winter months. During the cold season we were exposed to less sunlight which is needed for serotonin and vitamin D production. Inadequate vitamin D and serotonin levels make us more susceptible to mild states of anxiety and low mood.  

Unfortunately, the mechanism for detoxification (which is happening in the liver) is slow during the winter time as well.  Toxin accumulation happens through the food that we eat, the air that we breathe, and medications. Some toxins stay in the body longer and can lead to chronic diseases. Many cases of fatigue, brain fog, and mood disorders are associated with an excess amount of toxins.   

Detoxification is Natural in Spring  

Spring is the time that the body is more active and ready to get rid of toxins.

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Tags: holistic nutrition, detoxification

Macronutrients and Wellness: Regenerative Agriculture Farms Near DC

Posted by on Tue, Feb 02, 2021


Doctors prescribe micronutrients such as B vitamins, vitamin C, medications, and various healing techniques (e.g., acupuncture, physical therapy) – to name a few I prescribe frequently – but we don’t generally prescribe MACROnutrients. Sure, we prescribe carbohydrate restriction to kill yeast infections, and organic foods especially if your genetic profile shows that you cannot break down insecticides, and we restrict allergic foods that are discovered on food allergy testing e.g., gluten, milk, and eggs. But generally speaking, we/I have done an extremely poor job of prescribing non-toxic and highly nutritious foods mostly because we have never had the opportunity – until now!

Regenerative Agriculture

“Regenerative Agriculture” is a farming practice that, among other benefits, reverse climate change by rebuilding soil organic matter and restoring degraded soil biodiversity – resulting in both carbon drawdown and improving the water cycle. Woody Harrelson narrates the documentary on REGENERATIVE AGRICULTURE entitled www.KisstheGroundMovie.com. It’s a full-length, professionally produced, Hollywood production that is becoming very popular with many millions of viewers. You and your friends and family will enjoy it, as you will be filled with inspiration and hope. I was crying tears of joy at the end.

Back to Nature

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Tags: holistic nutrition, integrative health

8 Ways to Quickly Upgrade Your Diet

Posted by on Wed, Jan 06, 2021


Anytime is a great time to assess your health and make changes. Small changes, made consistently over time, can have a big impact on overall health status. Dr. Coy Roskosky, NIHA chiropractor, recently wrote a great article on how consistency with dietary choices improved his diabetes. So, let’s focus on what we can do to start making conscious choices for diet, starting with consistently choosing food based on the nutritional value and positive affect on the body.

Nutritional Upgrades to Improve Your Diet

  1. Grocery shop with a list and never shop when you are hungry! Try to plan healthy meals for a week and stick to the grocery list. Have an apple or healthy snack before you go so you are not tempted by the big, colorful displays of snack foods.

  2. Focus on eating only real foods from nature for breakfast, lunch, dinner and snacks. If it is a box, package, or bag it is not “real food.” Did Grandma eat it? If not, it is probably processed.

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Tags: holistic nutrition

10 Foods to Nourish the Immune System

Posted by on Tue, Dec 01, 2020


One of the best ways to keep a strong and healthy immune system is to eat well. What does this mean? We are often confused by the latest and greatest diets, but eating to nourish our health is not a fad, but a lifelong habit.

Nutrient-dense whole foods, fresh vegetables and fruits, lean meats, wild-caught fish, and flavorful spices are the basis for a good diet. Things that come out of a box, package or can are not promoting good health. We need to feed our bodies at the cellular level, and this is best done with a fresh, nourishing diet.

Incorporate these foods into your diet to help keep the immune system strong:

Pumpkin 

Pumpkin is rich in Vitamin A, Vitamin C, lutein, zeaxanthin and antioxidants beta-carotene and alpha-carotene, and is wonderful to eat and low in calories. Pumpkin can be pureed and added to smoothies, pancakes, granola, protein balls, even macaroni and cheese! (See our favorite gluten and dairy free pumpkin pie recipe here). The nutrients and antioxidant benefits of pumpkin include: protecting eyesight and skin, low calorie/high fiber aids weight loss, may reduce some cancer risk, can boost mood, the immune system and helps fight infection. Roasted pumpkin seeds are a delicious snack and they are a terrific source of protein, zinc, and iron.

Garlic

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Tags: holistic nutrition, immune system, integrative medicine

It's official! Food IS NOT food

Posted by on Mon, Oct 22, 2018

Well, we sort of knew that, given the genetically modified corn, soybeans, cotton, canola, sugar beets, and the list goes on1. In this case, however, I am referring to an NPR story2 on the new dietary habits of animals at the Melbourne Zoo.

“ . . .the monkeys are no longer allowed to eat bananas. And the pandas are getting pellets instead of plums. In fact, fruit has been phased out completely. That's because the fruit that humans have selectively bred over the years has become so full of sugar, the zoo's fruitarian animals were becoming obese and losing teeth.”

How ironic that, in this case, humans are the “canary in the coal mine”3.

The author being interviewed goes on to describe the fruit we see in stores today as something not found in nature, that is, beautiful to the eye and sweet in taste, but “robbed” of nutritional value.

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Tags: holistic nutrition, toxins

18 Pumpkin Recipes for Fall's Superfood

Posted by on Sat, Oct 07, 2017

Oh pumpkins! Aren’t they a beautiful thing?

After making my dairy free gluten free pumpkin pie last week, I thought, why stop there? I can make vegan pumpkin mac n’ cheese, pumpkin granola, pumpkin protein balls, pumpkin pie, baked oatmeal and smoothies! So I did and I’m obsessed.

We are in peak pumpkin season and you can find them at their cheapest and most nutritious right now. The variety of these recipes will surprise you, but what better way to work this superfood into your diet? 

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Tags: holistic nutrition, recipe

Are You Eating the Right Type of Protein?

Posted by on Mon, May 08, 2017

For the first time in the United States, life expectancy is decreasing. (See recent article, A New Health Statistic to Worry About).  Many illnesses and diseases are on the rise despite more available health information to prevent, diagnose and treat these diseases.

There are many reasons for these ominous trends but at the top of the list of factors is the quality of our nutrition. So many foods contain unhealthy additives or are void of important nutrients.   Obesity and closely associated diabetes are becoming more common and are examples of what can happen due to deficient nutrition or the consumption of unhealthy, poor quality foods.

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Tags: holistic nutrition, blood sugar, protein

Health Benefits of Green Juicing

Posted by on Mon, Oct 03, 2016

 

 

 

 

 

 

 

Most of us do not eat enough vegetables each day. One of the best ways to consume more vegetables is to drink them!

Freshly made raw, green juice is full of vitamins, minerals and enzymes which can be readily absorbed by your body because they do not need to be broken down and processed by your digestive system.

Drinking raw, green juice first thing in the morning can give you and your family a natural energy boost without resorting to stimulants like coffee. Since raw, green juice is already in an easily digestible form, it can help revitalize your energy levels quickly. Other health benefits include reducing belly bloat, strengthening your immune system to prevent colds, flu or disease, and flushing your body of built-up toxins.

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Tags: juicing, holistic nutrition, health coach

Holistic Nutrition: Holiday Brittle Recipe

Posted by on Mon, Dec 21, 2015

I love to bake during the holidays and am always looking for that perfect combination of healthy and delicous treats.

This recipe from Rebecca Katz's  The Healthy MInd Cookbook is one of my favorites, and I thought I would share it with you.

This recipe has everything that is important to me and what I look for in a healthy snack. It is made from whole, nutrient dense foods, not processed food, and has a nutty, sweet delicious taste. It's a great treat to take to a holiday party or enjoy at home.

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Tags: holistic nutrition, recipe