Integrative Health and Medicine

Integrative Health and Medicine

A No Frills Guide to Good Health

Achieving overall good health requires changes to your lifestyle and mindset, and I’m happy to share some key advice that will get you on a pathway to good health in 2019 and beyond. Remember it takes at least 12 weeks for lifestyle changes to become ingrained and habitual. Be patient.

Integrative Health and Medicine, Nutrition

Against the Grain: Should You Go Gluten-Free in 2019?

Maybe you’ve never had issues with gluten intolerance; or maybe you’re just a “glutton for gluten.” Regardless, with gluten-free ingredients more bountiful today than ever before, and given that changes in gut bacteria can activate gluten intolerance in people who have gone years without any issues, there is no better time than 2019 to reconsider going “against the grain.”

Integrative Health and Medicine, Nutrition

RECIPE: Zoodle Veggie Stir Fry

Prep Time: 20 minutes  Cook Time: 10 minutes  Total Time: 30 minutes  Serves: 2

Ingredients: 

½ TBSP Tamari gluten free soy sauce 1 TBSP extra virgin coconut oil ½ lime 1 TSP sesame oil 1 TSP rice vinegar 1 pinch Siracha hot sauce (optional) 1 tsp maple syrup or raw sugar 2 garlic cloves,

Integrative Health and Medicine, Nutrition

RECIPE: Harvest Quinoa Salad

Using a medium saucepan, toast almonds, pumpkin seeds, and cranberries in separate batches on medium heat for 3-4 minutes. You can use a dash of oil or cooking spray to prevent burning. Remove from heat and keep in pan to let remaining seeds heat and pop. Using the same saucepan, heat 1 TBSP canola oil and sauté butternut squash for 7-8 minutes. You can also roast butternut squash cubes in the oven on a baking sheet with cooking spray for 20 minutes at 350 degrees.