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4 Festive Non-Alcoholic Beverages

4 Festive Non-Alcoholic Beverages

by | Dec 10, 2020 | Seasonal Health

With the holiday celebrations in our midst, there’s also a lot of alcohol and a lot of sugar. When you don’t want to drink alcohol for whatever reason, you’re generally offered a beverage with a lot of sugar. Or, you’re offered water only, which never feels very festive to me.

 

Today, I’m sharing 4 festive and delicious non-alcoholic beverages you can enjoy without the effects of booze or even more sugar.

 

First up, is kombucha. While some people worry that there’s alcohol in kombucha, the amount is low. The fermentation process of anything naturally produces alcohol, but commercially produced kombucha has to have an alcohol content of 0.5% or less. This is about the same amount as in orange juice.

 

I love kombucha for the bubbles and there are many, many different flavors available.

 

My favorites are still the ones made right here in Portland by Brew Dr. I love berry flavor, so I’m a big fan of the “Superberry”. I also love the “Love”. Looks like they have a new seasonal called “Vanilla Blossom” that looks like a fun one for the holidays.

 

 

Next, I recommend bitters. I talked about these in my Wellness Wednesday Facebook Live this week. I like the bitters concoctions made by Portland’s, The Bitter Housewife. They are delicious added to soda water. Just add lemon or lime for a perfectly splendid mocktail.

 

Bitters have some benefits as well. They stimulate your digestive juices to help you digest your food more easily, so consider a drink with bitters for after your holiday meals. I’ve been enjoying the “Lime Coriander”. Bitters will also contain alcohol, but because you’re only using a few drops, it’s like taking an herbal tincture. If you are sensitive to alcohol, I would avoid this choice.

 

 

Third, becoming more and more popular here in Oregon are CBD-infused beverages. These have no THC, so aren’t psychoactive in any way and might even help relieve aches and pains. There are many brands available, but I find that some have a strange after taste that lessens the experience for me.

 

My favorites come from Aurora Elixers, also located locally. They’ve done an excellent job with their packaging and I always feel really special when I get to drink one of their beverages. My favorite is the “Rosemary Grapefruit”. I especially appreciate that they don’t add a lot of extra sugar. Looks like they have a fun gift set available for the non-drinker in your life.

 

 

Last up is an Izze/La Croix combination. Both of these brands make many different flavors, so you can mix and match and have an endless variety of drinks. My favorite is the “Sparkling Pomegranate” Izze with “Lime” LaCroix with a twist of lime and/or real pomegranates.

 

Add this to a pretty glass and no one will be the wiser about what you’re drinking. There’s no added sugar and the combination will make at least 2 mocktails.

 

So, there you go.

 If drinking alcohol doesn’t feel aligned for you, I hope you’ll listen and do what feels best for you. Just because you’re not drinking alcohol doesn’t mean you can’t sip on something delicious.

 

Be sure to allow yourself some pretty glassware, fun shaped ice, an herb or fruit garnish, a festive straw, or whatever else brings you joy this holiday season.

 

 Do you have a favorite non-alcoholic beverage or mocktail recipe? Please share it below and be sure to pass this post along to friends who might enjoy it!

Do You Know Your Vitamin D Level?

Do You Know Your Vitamin D Level?

by | Dec 3, 2020 | Integrative Medicine, Seasonal Health

Most people don’t know that you actually can’t make vitamin D from the sun unless it’s at a 45 degree angle to the earth. This means that in most areas from October to April, you won’t be able to increase your vitamin D from getting sunlight.

So, it’s a very good time of year to have your healthcare provider check your vitamin D level. I like my patients to have a level of at least 60 going in to winter. If you don’t know your level, it’s time to find out!

Vitamin D is a steroid hormone, not really a vitamin. We make vitamin D from direct sunlight and we can also get some from vitamin D enriched foods, fish, algae, and supplements.

You probably know that vitamin D is important for bone health. Research on vitamin D is showing that it may also be very important for avoiding certain cancers, such as breast, colon, prostate, ovarian, esophageal, and lymphatic (wedmd.com). Its’ proving to be a factor in cardiovascular disease and has even been shown to lower blood pressure. Deficiency of vitamin D is often a factor in autoimmune diseases. And, the research from COVID-19 cases is showing that those with an optimal vitamin D level at onset of symptoms have shorter and milder cases. 

When I first checked my family years ago, we were all dramatically low. This was particularly worrisome for my growing son. We starting taking a low amount of vitamin D during the summer and higher amounts in the winter. Most people can use a dose of around 2000iu daily, but I seriously recommend having your level checked and then rechecked once you are taking the supplement. Vitamin D toxicity does exist, so it is best if your level is monitored.

With all the proven and likely benefits of vitamin D, why not make sure yours is optimal? Please use the comment section below for your thoughts and questions and please share with your family and friends, as vitamin D deficiency is extremely common.

 

If you live in Portland and want to get your vitamin D checked with me, Schedule a Consultation Now!

Your 3 Part Gratitude Practice

Your 3 Part Gratitude Practice

by | Nov 22, 2020 | Mind-Body Medicine, Seasonal Health

It’s that time of year again when we get to take a pause and remember everything we’re grateful for. There are so many great gratitude practices out there. The one that works best for me has three parts. I actually try to do this practice several times a week and not just around the Thanksgiving holiday.

You can say your gratitudes out loud or write them down.

The main key to getting the most out of any gratitude practice is the feeling behind it. Anyone can say the words. To get the most benefit, you want to take the time to breathe and feel all the feelings about the things you say or write.

Research on gratitude shows that a regular gratitude practice can literally make you happier, improve your health in general, and improve brain function.

Here’s my 3-part practice:

Part 1: Challenges gratitude

The first part of gratitude is for the challenges in your life. Yep. That’s right. Think of anything that’s felt hard or brought you strife and be thankful for it.

What did you learn? Did it change something else in your life for the better? What benefits did the challenge bring?

For example, the pause that happened with the first stay-at-home order allowed me the space to realize that I wanted to do primary care integrative medicine again. I started the insurance credentialing process while I had a break from my regular schedule. I’m so grateful I had that time. 

 

Part 2: Current gratitude

This part is the most commonly know form of gratitude.

What are you thankful for in your life right now?

Think of everything you can, including physical items, your home, the people in your life, money, etc.

If you’re having a hard time right now, your gratitude might be as simple as the shoes on your feet or the roof over your head. It’s okay if it’s simple. Remember, it’s the feeling that counts.

 

Part 3: future gratitude

This one is the most fun! 

Be grateful for everything in your life you’re wanting to come to you, as if it’s already here. 

For example, if you want a new position at your job, you say, “Thank you for this new position”, and then allow yourself to feel everything you’ll feel on the day you get it. 

 

And that’s it!

I challenge you to try this practice every day for two weeks and see what happens.

And then, of course, let me know.

 

Integrative Medicine includes mind-body practices like these. When we connect the dots between body, mind, and spirit, true and sustained healing is possible. If you’re in Oregon, come on in and see me in my clinic. 

 

Happy Thanksgiving! I’m so grateful to you for reading this post.

Have a favorite gratitude practice? Please post it below!

 

3 Healthier Thanksgiving Recipes

3 Healthier Thanksgiving Recipes

by | Nov 19, 2020 | Food Medicine, Seasonal Health

It’s almost Thanksgiving and time for some good eats! 

A lot of the Thanksgiving foods are high in sugar and saturated fats. I like to add in some healthier options whenever possible.

#1: Pumpkin Soup

On Thanksgiving, I always get hungry in the afternoon. My family usually eats the large meal around 4-5pm. By 1pm, I’m starving.

This soup can be made ahead so all you have to do is warm it up when you’re ready.

I’ve had the Vegetarian Times Complete Thanksgiving Cookbook for years and I’ve made the pumpkin soup many times.

It’s the perfect snack for Thanksgiving and keeps you in the fall mood.

Ingredients:
1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon cinnamon
2 cups diced yellow onion
2 cups fresh pumpkin puree or one 15-ounce can pumpkin
6 cups vegetable stock
Salt to taste
1/4 cup thinly sliced scallion
1/2 cup toasted croutons

Preparation:
Heat oil in a 3 1/2-quart saucepan. Add dry spices, stirring to warm, but not browning, about 1 minute.

Add onion, stirring to coat. Saute over medium heat until onion if soft but not brown, about 5 minutes. Add pumpkin puree and stock; stir to mix. Bring to a boil. Lower heat to a simmer. Simmer, covered, until soup is slightly thickened and flavors are melded, about 20 to 25 minutes. Salt to taste.

Pour soup into a large bowl. Puree in batches in a food processor or blender. Return to pan. Heat before serving. Garnish with scallions or croutons.

Serves 8.

#2: Shredded Brussels Sprouts Salad

This one is SO good! And, it’s pretty, too. It comes from blogger, Iowa Girl Eats.

It makes a lovely side dish for Thanksgiving and brings a little veggies on board.

For dairy free, it’s still quite good without the cheese.

Ingredients:
12oz brussels sprouts, tough outer leaves pulled away
1/4 cup dried cranberries
1/4 cup Fisher Naturals Pecan Halves, roughly chopped
1/4 cup gorgonzola cheese crumbles
1 pear, chopped
2 jumbo shallots, thinly sliced
1/4 cup extra virgin olive oil

For the Maple-Balsamic Vinaigrette:
2 Tablespoons extra virgin olive oil
2 Tablespoons balsamic vinegar
1 Tablespoon maple syrup (not pancake syrup)
1 teaspoon Dijon mustard
salt and pepper

Preparation:
Using a very sharp knife, thinly shred brussels sprouts while holding onto the core end then discard cores and add shredded sprouts to a large bowl with dried cranberries, chopped pecans, gorgonzola cheese, and chopped pears. Set aside.

Heat extra virgin olive oil in a large skillet over medium-high heat. Add half the shallots then fry until golden brown, 2-3 minutes, stirring occasionally. Scoop onto a paper towel-lined plate to drain then repeat with remaining shallots. Sprinkle with salt then let cool slightly.

Add ingredients for Maple Balsamic Vinaigrette together in a jar then shake to combine. Pour over salad then toss to coat. Add fried shallots then toss to combine, and then serve.

Serves 4-6.

#3: Maple & Cayenne Roasted Acorn Squash with Brown Butter Hazelnuts

It’s not easy to find a squash recipe that actually tastes really good.

Here you go with this one from Oregon blogger, Dishing Up The Dirt.

It’s the perfect combination of sweet, salty, and savory.

The first time I made it, I didn’t have any hazelnuts. I used almonds and they worked fine.

You don’t need as much butter as the recipe suggests. I would cut it in 1/2 at least. I also think you could simply toast the nuts and it would still be delicious.

Ingredients:
1 medium sized acorn squash, cored and cut into wedges (no need to peel)
2 tablespoons olive oil
1/4 cup pure maple syrup
1/8 teaspoon cayenne pepper
pinch of salt
1/2 cup hazelnuts, coarsely chopped
1/4 cup unsalted butter
1/4 cup parsley, minced

Preparation:
Preheat the oven to 400F.

In a large bowl toss the squash wedges with the maple syrup, oil, cayenne and pinch of salt until evenly coated. Place the squash in a single layer on a rimmed baking sheet and bake in the oven until tender and caramelized, about 35-45 minutes. Flip the squash halfway through cooking.

While the squash roasts prepare your brown butter hazelnuts. Heat a small dry skillet over medium heat. Add the hazelnuts and cook, shaking the pan often, until they are lightly browned and fragrant, about 5 minutes. Add the butter and cook, stirring frequently until the butter is golden brown and flecked with brown bits, about 5 minutes. Pour the hazelnut mixture into a bowl and set aside.

Sprinkle the roasted squash with the brown butter hazelnuts and minced parsley and serve warm.

Serves 4.

Hope these bring some new and healthier options for your Thanksgiving this year. 

What are your favorite healthier recipes for the holiday?

Please share them in the comments below.

Happy Thanksgiving!

How to Pick a Health Plan When You Want Integrative Care

How to Pick a Health Plan When You Want Integrative Care

by | Nov 4, 2020 | Integrative Medicine, Seasonal Health

Welcome to this week’s topic about finding the best health care plan to support your desire for integrative care.

There are 5 main things you’ll want to keep in mind if you have the option to switch health insurance plans during this open enrollment period from November 1-December 15:
 

First: Are Your Preferred Providers Covered In-Network?

Check to see that the providers you actually want to work with are covered by your plan.

When you are given the list of possible plans either by your own search, the marketplace, or your agent, be sure to search for each provider you want to see in the provider directory.

Don’t forget to look for your alternative care providers, such as your chiropractor, acupuncturist, and massage therapist.

I did a live video about this on my Wellness Wednesdays Facebook Live. Click here to watch it.

 

Second: What Labs Are Covered?

Look into what lab tests are covered by your insurance. Usually this is a very small amount of labs, like cholesterol and blood sugar.

Find out which laboratory companies are the preferred options for each plan. Do these work well with your primary and specialty care providers?

Are you interested in getting specialty testing like a food sensitivity panel? Does the insurance plan you’re considering work well with specialty testing companies?

 

Third: Are “Alternative” Treatments like Chiropractic or Acupuncture Covered?

Many plans offer a certain number of these types of visits. How about the one you’re considering?

What is your co-pay for these services?

Is the plan more expensive every month because it offers these services? Would there be less cost to you if you paid out of pocket versus paying extra for this coverage?

 

Fourth: What Medical Care Do You Foresee Needing Next Year?

Will you simply be using your insurance for your wellness checks or do you know you need an expensive procedure?

If you’ll be seeing your primary care provider only once or twice to get your annual exams and screenings and don’t plan on much else, a high deductible plan might make sense.

This could free up cash-flow for specialty care and testing.

But, if you know you need a surgery or something else with a higher cost, it might make more sense to pay a higher monthly fee with a lower deductible.

 

Fifth: Could Working With an Agent Alleviate Stress For You?

A few years ago, I found an amazing agent to help me navigate the healthcare maze. She’s been particularly helpful with options for my small business.

Having an agent is great for objective advice and to make sure you know all your options.

A good agent will present you with the very best options for you and you don’t pay them anything.

If you want to get in touch with my agent, she is Rachelle Thayer of Northwest Strategic Insurance Advisors.

What other questions do you have? Comment below and let me know and share this post with friends who might also need this information.

Fall Reflections-What Do You Really Want?

Fall Reflections-What Do You Really Want?

by | Sep 24, 2020 | Seasonal Health

I love fall. It’s the time when we get to start turning inward. I always find it interesting how that seems to just naturally happen.

 

It’s a great time for reflecting on the life you’re living and for asking if it’s feeling right to you.

 

Sometimes we have to make some hard choices about our lives that don’t necessarily align with those around us.

 

Do you eat what you eat because it’s what others in your family want to eat?

Do you drink alcohol because it’s how you share special time with your loved ones, but you don’t really want it?

Do you skip your exercise regimen in order to do what someone else wants to do?

Do you stay in a job because of “security” or because you “have to”?

 

How often do you do want YOU really want to do?

 

I know it’s even harder in times like these. If you have kids, you have kids ALL the time. If you drink alcohol, the culture says to drink more. If you had an exercise plan, it’s been disrupted.

 

You get the idea.

 

Now, more than ever, we need to get clear about what we really want, and then allow it for ourselves.

 

Take some time and ask yourself:

~Am I eating how I want to eat?

~Am I spending my time how I want to spend it (besides homeschooling—sorry Moms!)

~Am I prioritizing my care of my own body?

~And…what else?

 

It’s okay to want what we want. It’s okay to set some priorities and then stick with them.

 

What more is possible for you?

 

Will you let yourself make it known and let yourself have it?

 

 

I’d love to hear what comes up for you.

 

Post your comments below and if you’re feeling really stuck, come on in and let’s get a plan formed together! I’ll help you find what’s already there.

 

Need more fall health tips? Check out this blog, too!