This recipe comes from a fantastic book called “The Healthy Bones Nutrition Plan and Cookbook” by Dr. Laura Kelly.  It is one of many dietary and lifestyle strategies to improve bone density without medications.

Nut and Seed Breakfast
1 Tbsp. ground seeds such as chia, hemp, golden flax, white sesame, black sesame, poppy 
1 tsp. pumpkin seeds
1 tsp. sunflower seeds
1 or 2 dried black mission or turkish figs or 2 fresh figs
1 dried apricot, unsulfured
1 brazil nut
8 nuts total from this collection:  macadamias, almonds, cashews, filberts, pecans, pistachios or walnuts
1 tsp. blackstrap molasses
1/2-3/4 cup milk (this author recommends raw milk) or unsweetened non-dairy milk
1/4-1/3 cup blueberries, raspberries or sliced strawberries

Using a seed grinder, coffee grinder or mortar and pestle, grind the seeds.  Put in a breakfast bowl.  Add pumpkin and sunflower seeds.  Cut figs and apricot into pieces and add to seeds.  Add 1 brazil nut and 2 each of four or more nuts.  Add molasses.  Pour the milk over the mixture and stir.  Top with fresh fruit and enjoy!

I will be out of the office from July 1st to July 8th.  My new office manager Kiva will be at the front desk on July 1st, 2nd and 8th to assist you with supplement purchases, appointment scheduling and anything else that you need.  Please call the office as soon as possible if you would like to see me before I leave or if you need to refill any supplements that are not available on my online store.  Have a festive July 4th!

Have you been struggling with seasonal allergy symptoms?  After much searching I have found an herbal formula which works very quickly and effectively with absolutely no drowsiness or foggy feeling.  Aller Dx is a Chinese herbal formula which improves immune system tolerance to the environment.  Within 10-20 minutes, histamine response is calmed and nasal airflow is much improved.  This is the most effective natural treatment for seasonal allergies that I have found.  The company that makes this product also has a very effective cold and flu formula which I will be carrying starting in the fall.  Please contact us if you would like more information!

The perfect easy recipe for July 4th entertaining or just summer dining!

BBQ Chicken with Peach Slaw
Serves 4

5 Tbsp. olive oil, divided
2 Tbsp. sherry vinegar
1/2 tsp. ground black pepper, divided
3/8 tsp. salt, divided
1 1/2 cups sliced peaches (about 2 medium)
1 12 oz. package broccoli slaw
3 skinless, boneless chicken breasts, cut crosswise into 1 inch strips
1/4 cup BBQ sauce
1 Tbsp. chopped fresh chives
1/4 cup crumbled feta cheese

Step1:
Combine 4 Tbsp. olive oil, vinegar, 1/4 tsp. pepper and 1/4 tsp. salt in a large bowl with a whisk.  Add peaches and broccoli slaw to dressing, toss gently to coat. 

Step 2:
Sprinkle chicken evenly with 1/4 tsp. pepper and 1/8 tsp. salt.  Heat remaining 1 Tbsp. oil in a large non-stick pan over medium high heat.  Add chicken to pan, cook 6 minutes or until done.  Put chicken in a large bowl.  Add BBQ sauce to chicken and toss.

Step 3:
Divide slaw mixture evenly among 4 plates, top evenly with chicken strips.  Sprinkle with chives and feta and serve.

Join me on Monday June 10th at 7pm at the Ridgway Yoga Shala for a women’s only clinic approaching and supporting the transition cycle of our lives.  This class is for women of all ages and will focus on sharing tips and tools for navigating peri-menopause and menopause.  I am delighted to give this talk with Meg Benasutti, NP, a friend and very experienced colleague in the field of women’s health.  Suggested donation $10 (All welcome, no one will be turned away).  No sign up required.  Please arrive on time. 
I look forward to seeing you there!

Two new treatments will now be available in my office once per month starting June 21st provided by Michele Follis, who is trained in the work of Access Consciousness since 2012.  
Access Bars is a light touch on the head.  It allows the brain to slow down which allows neural paths to change, which changes behaviors, reaction patterns and emotions.  It creates space so that there is less mind chatter and you can be more clearly with what you have going on in your life.  $80 for 60 minutes. 
Access Facelift rejuvenates, enlivens and reverses the appearance of aging on the face.  It creates similar effects throughout the body.  Without injections or surgery, this process works with the energy that you and your body already have access to.  Through gentle soothing touch to your face and neck, it is dynamic and a gift to your body as a whole.  $85 for 90 minutes. 
Access Consciousness uses a combination of energetic hands on body work, tools and questions to invite you to dissipate the drama and trauma in your life and your body.  Making way for you to know what YOU know and be the joy, the peace and the ease that is available to all of us.  Access Consciousness is offered in 173 countries. 
Learn more by contacting Michele at 970-901-8825 or by emailing her at michelefolliscreates@gmail.com.  More information is also available at michelefolliscreates.com and accessconsciousness.com/michelefollis.

I will be seeing patients at Delta Family Medicine this month on Friday June 21st from 9-4.  Please call that office at 970-874-5777 if you would like to see me there. 

Molly Willard will be providing Biodynamic Craniosacral Treatments in my office on Friday June 28th.  Call Molly at 970-250-7066 to schedule an appointment here or in her studio in Olathe.

As allergy medications can leave you feeling drowsy and are well known to adversely affect cognition, I recommend some other simple strategies to prevent and treat allergies this season. 
1.  Clean up your diet.  A diet low in common food allergens and inflammatory foods can help to lower your allergic response overall and thin mucous.  I recommend starting by avoiding dairy, wheat, corn, sugar and deep fried foods. 
2.  Wash off the allergens.  Using a saline nasal spray and washing your face twice daily can go a long way toward removing the offending particles.  A simple home recipe for a saline rinse is as follows:  1 quart of filtered water, 2 tsp. sea salt and 1/4 tsp. baking soda.  This can be put in a spray bottle, neti pot or used to rinse the eyes.  Keep the mixture in the refrigerator as it does not contain preservatives.
3.  Enhance Breakdown and Elimination of Histamine.  The nutrients Vitamin C, Magnesium, B-Complex vitamins and the bioflavonoid Quercetin all enhance the body’s ability to break down and eliminate histamine.  I also like freeze dried nettle leaf for the same reason.  

See me for more details about how to prevent seasonal allergies from slowing you down!

Brain Boosting Tea

Peppermint
Spearmint
Rosemary
Gotu Kola

Mix 1/2 oz. each of the dried herbs in a large jar, blending the herbs well.
Use 1 Tbsp. of the blend in 8 oz. boiling water, steep covered for 10 minutes, strain and drink warm.

Brain Boosting and Focus Aroma Spray

Mix in a 2 oz. spray bottle:
10 drops of lemon balm essential oil
10 drops of rosemary essential oil
5 drops of peppermint essential oil

Fill the remaining space in the bottle with witch hazel or rose water.
Use as a room or linen spray.

Recipes courtesy of Mary Bove, ND

While mint is well known for its positive effects on the digestive system, we now have research demonstrating benefits for the brain.  Peppermint aromas enhance memory in the short term and would be helpful before and during test-taking or any task requiring the use of memory.  Spearmint extract taken internally improves working memory in those with age-associated memory impairment.  Mint is tasty and safe to ingest and there are a wide variety of ways to use it from simple Mint Water made by putting fresh sprigs of mint in a jug of drinking water to teas, syrups, pesto, tabouleh and more.  See below for recipes to enhance mental function and memory.

Hello Everyone, 
I had a wonderful time in Mexico this winter and am looking forward to seeing you all!  I will be seeing patients again starting April 8th in Ridgway and will be in Delta April 19th.  If you would like to schedule an appointment, please call the office or if you are already in our new electronic medical records system, you can schedule your own appointment online.  Keep in mind that Katy is in the office on Tuesdays and Wednesdays from 10am to 2pm until I return, and then we will resume our usual schedule. 

Call for more information: (970) 626 3188

For those who missed the Health Fair this year, I am planning to offer my usual Health Fair Special for screening lab tests during the month of May.  Look for more information about this in my next email.
See you soon!

Happy Holidays!  Just a reminder that I will be out of the office from January 1st to April 4th.  If you would like to see me before then, please contact the office right away as there are a few appointments available. 
Katy will be at the front desk while I am gone on Tuesdays and Wednesdays from 10am to 2pm to assist you with supplement purchases and anything else you need. 
I will be available via email while I am away.  There is no charge for a short email to check in or ask a question pertaining to a recent visit.  The charge for an email consult for new concerns or longer conversations will be $45 to $90 depending upon the length and complexity.  I will send updates while I am away and look forward to seeing you in the spring!

Greetings everyone! I will be traveling by van with my family to Mexico to study Spanish and explore the region between January 1st and April 5th. This means that I will not be able to see you in person during that time but will be available for email consultations. Katy will be in the office two mornings a week while I am gone to assist you with supplement purchases or anything else that you might need. I will be back in the office April 8th and will be offering my usual Health Fair Lab Special and some new programs when I return.

Please contact us as soon as possible if you would like to see me between now and the end of December. I will be out of the office for the Thanksgiving holiday between November 19th and the 26th. During that week Katy will be in the office on November 20th from 10am – 2pm and otherwise we will be closed.

It has been a later-onset cold and flu season this year, but it is coming! Stock up on your favorite immune support items including Vitamin A, Vitamin C, Vitamin D, Flu Nosode, A-Biotic, Berbercap, Probiotics, Respiguard Glycerite and more! Contact us with any questions or to place an order.

My last office hours at Delta Family Medicine before I depart for Mexico will be December 7th. If you would like to see me there, please call that office at 970-874-5777 to schedule an appointment. I look forward to seeing you!

In addition, Molly Willard will be offering Biodynamic Craniosacral Therapy sessions in my office next Friday November 16th. Please call her at 970-250-7066 to schedule an appointment.