Integrative Health and Medicine

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.

Integrative Health and Medicine

Capitalize on Adversity

When adversity strikes it can have debilitating effects on a person’s life. It is a force to be reckoned with. It brings negative change that is out of our control. What most people don't realize is that they can control adversity by the way they react to it. You can use it to create positive growth and beauty or you can get stuck in it and wallow in depression and bitterness.

Integrative Health and Medicine

Please Pass the Deep Breaths

We are in the midst of another busy holiday season.  Stop. Check in with yourself. Are you feeling….content? Excited with anticipation? Stressed? Pulled in too many directions? Out of control with your eating or drinking? Tired and run down? Not connected to your loved ones? Reactive?

Integrative Health and Medicine

Health Tech Savvy at any Age

Can you easily be health tech savvy, no matter your age? If you are one of the estimated more than 237 million Americans with a smartphone, you already are and you may not even know it! While many tech developers are racing to create apps which are potentially habit-forming and may actually modify your brain in negative ways, there are others who are finding new, creative ways of building technology to help your health.

Integrative Health and Medicine, Nutrition

How to Make Food Your “Farmacy” for Optimal Health

Research continues to show how important our food is for the maintenance of our health and for disease prevention. Evidence exists showing that most of the common diseases we face such as diabetes, heart disease, high blood pressure, cancer, and obesity are directly linked to dietary factors. Perhaps even more importantly, life expectancy overall is greater in those who have healthy diets.

Integrative Health and Medicine

Bioavailability: Using the Food We Eat In the Body We Have (Part Two)

In this sense ‘bioavailability’ refers to the degree nutrients are available based on a person’s digestion and absorption mechanisms. But did you know that the nutrients in our meals can also have varying degrees of bioavailability depending on how food is prepared, whether eaten raw or combined with other foods? For example, vitamins and minerals in leafy greens like spinach, chard and kale are more or less bioavailable depending on whether they are eaten cooked or raw.

Integrative Health and Medicine, Nutrition

RECIPE: Power Pumpkin Proatmeal

Prep time: 15 minute  Total Cooking Time: 6-8 hours (overnight), 20 minutes (instant)  Servings: 4

Ingredients:

2 cups Bobs Red Mill Gluten Free Rolled Oats OR Ancient Harvest Quinoa Flakes OR buckwheat flakes 1 TBSP organic buckwheat groats 2 TBSP chia seeds 1 TBSP flax seeds 1 TBSP hemp hearts or seeds 1 can organic pumpkin 2 TBSP organic vanilla protein powder 4 cups unsweetened almond,