Frequently Asked Questions

COVID-19 has changed how we think about our health; we are now becoming more aware than ever that a good base level of health and a strong immune system is really important to our well being and ability to weather an unexpected storm.

It can be as simple as adding targeted supplements to your daily routine, a more consistent exercise schedule, a few shifts in the right direction for your diet or taking a closer look at your current lifestyle and levels of stress; the ripple effect of good health can be tenfold!

You will feel more confident, be better prepared should you fall ill, and even enjoy the positive side effects of good health such as maintaining a healthy weight, more energy, better clarity, focus, sleep, productivity to name a few while enjoying ALL the activities that are on your radar screen!

Contact us now to learn how your gut is the foundation for good health and a strong immune system that can be your best first line of defense.

You can also take our quick 2 minute assessment to better understand your current health status!

Many of us have had a sobering realization that certain health issues bring us into a “high risk” category for not only dis-ease but also in our ability to get well and stay well should we get sick.

We are able to help you, along with your current team of medical professionals (both allopathic and alternative medicine), to tap in to the wellness habits that you have control over, such as; diet, movement, nutrition, state of mind to name a few.

By tapping into your “control of the controllables”, you are in a better position to get healthy, be healthy and stay healthy.

Allow us to help you turn a new leaf toward better overall health, and reap the rewards that await you, like better energy, deeper sleep, better focus and clarity, more comfort, and greater confidence to name a few. Contact us now.

You can also take our quick 2 minute assessment to better understand your current health status!

We’ve got your back, let us help you sort through the information and help you develop a plan that’s custom tailored to your needs, goals and budget.

With a well trained team as well as a multitude of alternative professionals to refer you to if need be, you’ll walk away with a clear understanding and options that you can control in regards to your health.

Contact us to discuss your wellness needs and wants, whether you’re an athlete in top form, a weekend warrior, an avid gardener or an outdoor enthusiast, we can help you move forward and upward to your next level of health.

You can also take our quick 2 minute assessment to better understand your current health status!

In General: Any organ or tissue of the body, internal or external, can become inflamed. We see external inflammation as a natural reaction to injury or infection, such as swelling, redness, becoming warm and tender, and may be painful. Internal inflammation is often caused by bacterial infection, but can also be caused by disorders such as allergies, anemia, arthritis, asthma, autoimmune diseases, Crohn’s disease, osteoarthritis, peptic ulcer disease, or ulcerative colitis. Anything that we can do to help our bodies with any inflammatory response will help benefit healing, as well as pave the path for a better, healthier way of life overall. Any time you are preparing for a surgical or medical procedure, preparing your body for healing beforehand will help you benefit from more rapid and better healing overall. Below is a very brief tutorial of what you can do to get started. Please contact us if you are looking for a more long term, detailed diet plan for you and your family members.

Foods that reduce inflammation: In a nutshell, anti-inflammatory foods are those that any mainstream nutrition expert would encourage you to eat. They include lots of fruits and vegetables, plant-based proteins (like beans and nuts which are great for protein and fiber), fatty fish, and fresh herbs and spices.

Fruits and veggies: Go for variety and lots of color. Research has shown that vitamin K-rich leafy greens like spinach and kale curb inflammation, as does broccoli and cabbage. And the substance that gives fruits like cherries, raspberries, and blackberries their color is a type of pigment that also helps fight inflammation. Not only do they help fight inflammation, but they are a great source of anti-oxidants and other nutrients important to your health.

Beans and other legumes: They’re high in fiber, plus they’re loaded with antioxidants and other anti-inflammatory substances. They should be your primary source of protein.

Nuts, olive oil and avocados: They have a healthy kind of fat (Omega-3 fatty acids) that helps stop inflammation. (Olive oil and avocados are also good sources.) Stick to just a handful of nuts a day; otherwise, the fat and calories will add up. They are good sources of healthy monounsaturated fats, which fight inflammation.

Whole grains: They have a low glycemic index. They are also a great source of fiber, and fiber helps flush inflammatory toxins out of the body.

Fatty Fish: Put it on your plate at least twice a week. Salmon, tuna, and sardines all have plenty of omega-3 fatty acids, which are incorporated into our cell membranes and fight inflammation. Walnuts, flaxseeds and chia seeds are good sources of short-chain omega-3’s. They aren’t as efficient as fighting inflammation as the fatty fish with long chain omega 3’s, but they will replace some of the saturated fats and omega-6 fats (which are inflammatory) you might otherwise be eating.

Spices: Turmeric is a wonderful spice that isn’t strong tasting but that packs a powerful punch to inflammation. The curcumin component of turmeric is what gives this spice it’s superpower! A component in crushed or chopped raw garlic called allicin curbs the body’s ability to make things that boost inflammation.

If you are looking for a specific “diet” plan to follow, the Mediterranean or DASH diet are both good options to study.

Foods that increase inflammation: Anything highly processed, overly greasy, or super sweet or with a HIGH glycemic index isn’t a good choice for you if you have inflammation. Stay away from dairy, eggs, sugar (see below) and refined grains, these are all foods that will set up a lower pH in your body which creates a level of acidity that is conducive to higher inflammation. Start eating for fuel and health, and not for our “standard American diet” pallet of taste (salty and sweet). Over a short period of time, your taste buds will come out of hibernation and the healthy foods that you eat will give you a bountiful range of tastes!

A special note about sugar and the inflammatory process. Foods that are LOW on the glycemic index do not cause inflammation, however, foods that are high on the glycemic index will cause increased inflammation. Inflammation is directly correlated with glycemic index. This is why the refined carbohydrates, are bad news when it comes to inflammation. The second implication is that it is the glycemic index, not the sugar, that is driving the inflammatory response. This means we need to look more closely at foods than at sugars. Sodas, pastries and desserts are likely to cause inflammation, but sugar containing foods with a LOW glycemic index are likely to be inflammatory,

Special foods for kids: There are many online resources (see below) to help you satisfy the pickiest of eaters! Once the “littles” start feeling better and can connect what they’re eating to how they feel, they will start to reach for the good stuff and let go of what ails them. There are many ways to “sneak” veggies into foods, and a good blender or food processor really helps with this. Anything that is a sauce of sorts can have veggies hidden within; you can use mild tasting veggies such as zucchini or yellow squash in most dishes (even in meatloaf or burgers!), and sweeter tasting veggies like carrots and beets in spaghetti sauce and anywhere you might use a red sauce (pizza, pasta dishes etc). Speaking of pasta, start replacing your grain pasta with any of the other healthier varieties such as quinoa, garbanzo bean and more. If your child balks at the taste, then start by making a 75%-25% mix of the regular pasta to the healthier variety, and slowly increase the healthier until they no longer care.

Supplements to fill in the gaps: Supplementation is best done based on your specific needs, contact us for your individualized plan. But in general, the Omega-3 fatty acids (reduce inflammation), Vitamin C (for healing tissues), polyphenols (powerful antioxidant), boswellia, turmeric (curcumin, make sure you get Curcuma Longa root and that the supplement has added pepper…all increase bioavailability and better uptake), cat’s claw, alfalfa, B-Complex (for tissue repair), plant based complete protein (for tissue repair and rebuilding), zinc (control inflammation and promotes healing) and more. This may sound like a lot, but there are ways to incorporate these nutrients into your diet and healing to optimize your body’s inflammatory response. Not all supplements are created equally, and in an unregulated industry there’s a lot left to be desired. Don’t waste your time or money buying supplements that are created synthetically and actually can cause more harm than good. Become an informed consumer by contacting me to ensure that the choices that you make are ones that you can feel great about.

Lifestyle considerations for inflammation: Movement! Mood! Stressors! Aim for the right type of movement for your body. If you’re already suffering from inflammation that limits your movement options, then making sure that you don’t add fuel to the fire is crucial (low impact exercise such as swimming, biking, stair climbers etc). Aim for about 2-3 hours of movement per week that gets you outside, in a better frame of mind and out in the fresh air. Keeping stress at bay is also an important component to an anti-inflammatory lifestyle, and keeping stress levels low help with your overall mood and outlook. Consider meditation.

You can also take our quick 2 minute assessment to better understand your current health status!

Resources for anti-inflammatory menu plans and shopping lists:

• https://go.shaklee.com/5-of-the-best-inflammation-fighting-foods-to-eat-this-summer/
• http://www.eatingwell.com/article/291500/7-day-anti-inflammatory-diet-meal-plan-1200-calories/
• https://www.medicalnewstoday.com/articles/322897
• https://www.asweetpeachef.com/anti-inflammatory-diet-meal-plan/
• Immunity Foods for Healthy Kids – book ISBN-0-00-769582-9 by Lucy Burney
• https://www.superhealthykids.com/meal-plans/the-anti-inflammation-meal-plan/
• https://www.genesmart.com/100490/top-anti-inflammatory-foods-for-your-family/
• WebMD, The Mayo Clinic and the Cleveland Clinic also have good anti-inflammatory diet resources

In General: Any organ or tissue of the body, internal or external, can become inflamed. We see external inflammation as a natural reaction to injury or infection, such as swelling, redness, becoming warm and tender, and may be painful. Internal inflammation is often caused by bacterial infection, but can also be caused by disorders such as allergies, anemia, arthritis, asthma, autoimmune diseases, Crohn’s disease, osteoarthritis, peptic ulcer disease, or ulcerative colitis. Anything that we can do to help our bodies with any inflammatory response will help benefit healing, as well as pave the path for a better, healthier way of life overall. Any time you are preparing for a surgical or medical procedure, preparing your body for healing beforehand will help you benefit from more rapid and better healing overall. Below is a very brief tutorial of what you can do to get started. Please contact us if you are looking for a more long term, detailed diet plan for you and your family members.

Foods that reduce inflammation: In a nutshell, anti-inflammatory foods are those that any mainstream nutrition expert would encourage you to eat. They include lots of fruits and vegetables, plant-based proteins (like beans and nuts which are great for protein and fiber), fatty fish, and fresh herbs and spices.

Fruits and veggies: Go for variety and lots of color. Research has shown that vitamin K-rich leafy greens like spinach and kale curb inflammation, as does broccoli and cabbage. And the substance that gives fruits like cherries, raspberries, and blackberries their color is a type of pigment that also helps fight inflammation. Not only do they help fight inflammation, but they are a great source of anti-oxidants and other nutrients important to your health.

Beans and other legumes: They’re high in fiber, plus they’re loaded with antioxidants and other anti-inflammatory substances. They should be your primary source of protein.

Nuts, olive oil and avocados: They have a healthy kind of fat (Omega-3 fatty acids) that helps stop inflammation. (Olive oil and avocados are also good sources.) Stick to just a handful of nuts a day; otherwise, the fat and calories will add up. They are good sources of healthy monounsaturated fats, which fight inflammation.

Whole grains: They have a low glycemic index. They are also a great source of fiber, and fiber helps flush inflammatory toxins out of the body.

Fatty Fish: Put it on your plate at least twice a week. Salmon, tuna, and sardines all have plenty of omega-3 fatty acids, which are incorporated into our cell membranes and fight inflammation. Walnuts, flaxseeds and chia seeds are good sources of short-chain omega-3’s. They aren’t as efficient as fighting inflammation as the fatty fish with long chain omega 3’s, but they will replace some of the saturated fats and omega-6 fats (which are inflammatory) you might otherwise be eating.

Spices: Turmeric is a wonderful spice that isn’t strong tasting but that packs a powerful punch to inflammation. The curcumin component of turmeric is what gives this spice it’s superpower! A component in crushed or chopped raw garlic called allicin curbs the body’s ability to make things that boost inflammation.

If you are looking for a specific “diet” plan to follow, the Mediterranean or DASH diet are both good options to study.

Foods that increase inflammation: Anything highly processed, overly greasy, or super sweet or with a HIGH glycemic index isn’t a good choice for you if you have inflammation. Stay away from dairy, eggs, sugar (see below) and refined grains, these are all foods that will set up a lower pH in your body which creates a level of acidity that is conducive to higher inflammation. Start eating for fuel and health, and not for our “standard American diet” pallet of taste (salty and sweet). Over a short period of time, your taste buds will come out of hibernation and the healthy foods that you eat will give you a bountiful range of tastes!

A special note about sugar and the inflammatory process. Foods that are LOW on the glycemic index do not cause inflammation, however, foods that are high on the glycemic index will cause increased inflammation. Inflammation is directly correlated with glycemic index. This is why the refined carbohydrates, are bad news when it comes to inflammation. The second implication is that it is the glycemic index, not the sugar, that is driving the inflammatory response. This means we need to look more closely at foods than at sugars. Sodas, pastries and desserts are likely to cause inflammation, but sugar containing foods with a LOW glycemic index are likely to be inflammatory,

Special foods for kids: There are many online resources (see below) to help you satisfy the pickiest of eaters! Once the “littles” start feeling better and can connect what they’re eating to how they feel, they will start to reach for the good stuff and let go of what ails them. There are many ways to “sneak” veggies into foods, and a good blender or food processor really helps with this. Anything that is a sauce of sorts can have veggies hidden within; you can use mild tasting veggies such as zucchini or yellow squash in most dishes (even in meatloaf or burgers!), and sweeter tasting veggies like carrots and beets in spaghetti sauce and anywhere you might use a red sauce (pizza, pasta dishes etc). Speaking of pasta, start replacing your grain pasta with any of the other healthier varieties such as quinoa, garbanzo bean and more. If your child balks at the taste, then start by making a 75%-25% mix of the regular pasta to the healthier variety, and slowly increase the healthier until they no longer care.

Supplements to fill in the gaps: Supplementation is best done based on your specific needs, contact us for your individualized plan. But in general, the Omega-3 fatty acids (reduce inflammation), Vitamin C (for healing tissues), polyphenols (powerful antioxidant), boswellia, turmeric (curcumin, make sure you get Curcuma Longa root and that the supplement has added pepper…all increase bioavailability and better uptake), cat’s claw, alfalfa, B-Complex (for tissue repair), plant based complete protein (for tissue repair and rebuilding), zinc (control inflammation and promotes healing) and more. This may sound like a lot, but there are ways to incorporate these nutrients into your diet and healing to optimize your body’s inflammatory response. Not all supplements are created equally, and in an unregulated industry there’s a lot left to be desired. Don’t waste your time or money buying supplements that are created synthetically and actually can cause more harm than good. Become an informed consumer by contacting me to ensure that the choices that you make are ones that you can feel great about.

Lifestyle considerations for inflammation: Movement! Mood! Stressors! Aim for the right type of movement for your body. If you’re already suffering from inflammation that limits your movement options, then making sure that you don’t add fuel to the fire is crucial (low impact exercise such as swimming, biking, stair climbers etc). Aim for about 2-3 hours of movement per week that gets you outside, in a better frame of mind and out in the fresh air. Keeping stress at bay is also an important component to an anti-inflammatory lifestyle, and keeping stress levels low help with your overall mood and outlook. Consider meditation.

You can also take our quick 2 minute assessment to better understand your current health status!

Resources for anti-inflammatory menu plans and shopping lists:

• https://go.shaklee.com/5-of-the-best-inflammation-fighting-foods-to-eat-this-summer/
• http://www.eatingwell.com/article/291500/7-day-anti-inflammatory-diet-meal-plan-1200-calories/
• https://www.medicalnewstoday.com/articles/322897
• https://www.asweetpeachef.com/anti-inflammatory-diet-meal-plan/
• Immunity Foods for Healthy Kids – book ISBN-0-00-769582-9 by Lucy Burney
• https://www.superhealthykids.com/meal-plans/the-anti-inflammation-meal-plan/
• https://www.genesmart.com/100490/top-anti-inflammatory-foods-for-your-family/
• WebMD, The Mayo Clinic and the Cleveland Clinic also have good anti-inflammatory diet resources