Hello Everyone,
I am excited to announce that Lindsey Spivey, owner of Health and Harmony Nutrition, is now seeing clients in my office on Saturdays.  Lindsey is a nutritionist who helps her clients achieve optimal health by developing personalized diets, health promoting behaviors, lifestyle modifications, tools and plans to meet and exceed the goals of her clients.  She provides nutrition education, recipe ideas and meal planning strategies to help you stay on track with healthy eating.  She sees men, women and seniors with a variety of health conditions who would benefit from an individualized nutrition plan.  Check out her website or call 970-389-5924 to schedule a free consultation to see if this is a good fit for you.  

Hello Everyone, 
I wanted to let you know about two fabulous Mindfulness Meditation offerings in the community.  Nichole Moorman, counselor, and certified Mindfulness Based Stress Reduction teacher is accepting new clients into her Healing and Resilience with Mindfulness program through January 29th.  This 12-week group program can complement work that you are already doing with a therapist or can be done by itself.  Health Savings Accounts can be used to pay for the program, and she bills in network with a variety of insurances for the program as well.  See her website for more details. 

In addition, for those in the Montrose area, Erin Easton, mindfulness coach, is offering an introductory class during January and February at the Montrose Rec Center.  The cost is $45 for 6 weeks. 

I recommend Mindfulness Meditation training to aid with anxiety, depression, stress management, burnout, and chronic pain.  It can also be a great tool for those already on a wellness path to enhance mindfulness and non-judgmental awareness.

Hello Everyone,
If you read my last newsletter, you will remember that stomach acid has a pH of between 1 and 3 (acidic) and is essential to break down proteins and inhibit pathogens.  We also discussed symptoms of low stomach acid and who might be at risk.  Guess what common household substance has the same pH as stomach acid?  Apple Cider Vinegar.  This pantry staple might be the most underrated home remedy of all time.  It can be used in liquid or capsule form to create the necessary acidic environment in the stomach for optimal digestion to occur.  I have been using it before a meal that I expect might cause gas and bloating with very good results.  
What else can it do?  Research on apple cider vinegar shows that it significantly reduces serum total cholesterol, triglycerides, fasting glucose and hemoglobin A1c levels.  In overfed rats it reduced oxidative stress and the likelihood of obesity.  How best to use apple cider vinegar?  2-4 tsp. in a few oz. of water before meals effectively reduces blood sugar levels. 
If you plan to use vinegar ongoing, you may want to use it in capsule form as the acids can erode dental enamel.  If you already have esophagitis, gastritis or stomach ulcers, I don’t recommend using apple cider vinegar as it can be irritating.  If a burning sensation occurs with use, stop using it.  Check with me or your medical provider if you take any medications to make sure that it is safe to use ACV regularly.  

Hello Everyone,
Are you feeling the effects of over indulgence from the past few weeks?  Too much sugar, alcohol and dairy were the hallmarks of my festivities and I’m feeling like it’s time to clean house!  Bloating, weight gain and dull, puffy skin or acne are some signs that a cleanse is in order.  Contact us to get started with a two week program including complete instructions, recipes and Thorne Mediclear, a protein powder containing a complete multivitamin plus liver and GI botanicals to support the body’s detoxification systems.  Let’s start the New Year feeling amazing!

Hello Everyone,
I wanted to share a recipe that I plan to make this holiday week for a healthy and delicious brunch.  It could also be a light dinner.  Shakshuka is a Mediterranean/North African dish traditionally made with tomatoes, but I like the idea of using greens instead. 

Green Shakshuka 
Serves 4
Ingredients 
1/4 cup extra virgin olive oil 
8 oz. brussels sprouts, trimmed and thinly sliced 
Kosher salt 
1/2 large red onion, finely chopped 
3 garlic cloves, minced 
1 large bunch of kale or chard, thick stems removed, chopped 
2 cups baby spinach 
1 tsp. Aleppo pepper or 1/2 tsp. crushed red pepper 
1 tsp. ground coriander 
3/4 tsp. cumin 
juice of 1/2 lemon
4 large eggs
1 green onion, trimmed and chopped 
fresh parsley, chopped for garnish 
feta cheese, crumbled for garnish 

Instructions 
1.  In a large pan or skillet with a lid, heat the olive oil over medium high heat until shimmering, then add the sliced brussels sprouts and a dash of salt.  Cook for 5-6 minutes, tossing occasionally. 
2.  Reduce heat to medium.  Add the onions and garlic, tossing occasionally for 3-4 minutes, make sure that garlic does not burn. 
3.  Add the kale and toss for 5 minutes (less for chard).  Add spinach and toss to combine with a pinch of salt. 
4.  Add the spices and toss to combine.  Add 1/2 cup water.  Turn heat to medium-low.  Cover and cook for 8-10 minutes until kale is completely wilted.  Stir in lemon juice. 
5.  Using a spoon, make 4 wells in the greens.  Crack an egg into each well and season with a little salt.  Cover the pan and cook for 4 minutes, depending upon how firm you like your eggs. 
6.  Remove from heat.  Add a drizzle of olive oil.  Garnish with green onion, parsley, and feta.  Serve with crusty bread or flatbread.  Enjoy! 

Courtesy of The Mediterranean Dish

Hello Everyone, 
I’ll be out of the office from December 24th to the 31st.  Lisa will be at the front desk from the 26th to the 29th from 9 am to noon to assist you with scheduling appointments, refilling supplements and anything else you need. 
Have a wonderful holiday!
Abigail

Hello Everyone, 
Vitamin B12 is a crucial nutrient for energy production and nervous system function.  Anyone can develop a Vitamin B12 deficiency at any age, however there is a higher risk for deficiency if you are:
Vegetarian or vegan
Over age 60
Have digestive problems affecting absorption of nutrients
History of gastric bypass surgery
Sjogren’s Disease
Drink alcohol to excess

Additionally, the following medications can cause a Vitamin B12 deficiency: 
Acid blockers such as proton pump inhibitors and H2 blockers
Metformin (used to treat diabetes) 
Oral birth control pills 

Symptoms of Vitamin B12 deficiency can include: 
Fatigue/weakness 
Depression/Irritability 
Nausea/vomiting/diarrhea 
Low appetite 
Sore mouth or tongue   
Numbness and tingling in hands and feet 
Vision Problems 
Memory Problems/Confusion 
Problems walking or speaking  

Some people have trouble absorbing Vitamin B12 from food and oral supplements so I often recommend injections to bypass the digestive system.  This can be a very effective way to feel better quickly.  Let us know if you would like to give one a try.  You can buy a single injection or buy 5 injections and get your 6th for free.  They are typically administered once per week to once per month depending upon the situation.  Contact us for more information!

Hello Everyone,
As I was huffing and puffing my way up a hill on my first ski of the season at 10,000 ft. last weekend, I started thinking about all of the different aspects of health that impact our energy production and how optimizing energy production can make such a big impact on our lives.  Do you have enough energy to accomplish all the things that you want to do?  Are you scaling back on your plans because of fatigue?  There are multiple areas that I consider when it comes to finding the underlying causes of fatigue including:  

Poor Sleep Quality 
Sleep Apnea 
Thyroid Dysfunction 
Nutrient Deficiencies 
Hormone Imbalance 
Allergies 
Mitochondrial Dysfunction 
Heart or Lung Problems 
Alcohol or Drug Use 
Medication Side Effects 
Adrenal Insufficiency 

Contact us if you would like to explore this topic further.  My goal is to find the cause of your low energy so that we can fix it and get you back to doing all the things you love to do! 

Hello Everyone,
I am excited to finally offer CBD products in my office!  It has taken me awhile to find a company that I feel completely confident in recommending and I have found one that has impressed me in terms of purity and quality.  Blue Sky products are THC-free (not psychoactive) and third party tested for potency and purity.  I have their Sleep Gels on hand in my office but we can order their other products for you which include oral and topical preparations for pain.  CBD is often very effective for insomnia and pain when other supplements or medications are not working.  Let us know if you have any questions or would like to try one of their products!

Hello Everyone,
At this time of year I am excited to spend more time at home in the kitchen and am always looking for great, healthy recipes.  I decided to share two recipes for warming spiced beverages with extra health benefits that can also be made up in bulk and given as holiday gifts. 

Golden Milk
1 serving
Ingredients 
1 1/2 cups whole milk or plant based milk such as coconut, almond or cashew 
1 1/2 tsp. ground turmeric 
1/4 tsp. ground ginger 
1 whole cinnamon stick or 1/4 tsp. ground cinnamon 
1/8 tsp. ground cardamom or 2-3 cardamom pods, crushed 
1 Tbsp. of ghee or coconut oil 
1 pinch ground black pepper 
1 Tbsp. sweetener of choice such as maple syrup

Instructions 
1.  Warm milk in a small saucepan over low heat.  Add all spices.  If you are new to turmeric, start with a smaller amount. 
2.  Bring the mixture to a simmer but do not boil.  Simmer for 5-10 minutes, stirring occasionally until smooth, hot and flavorful. 
3.  Remove saucepan from heat.  Strain the golden milk through a fine mesh sieve into your favorite mug.  Discard the solids.  When slightly cooled, add the ghee or coconut oil and sweetener, stir to combine.  Enjoy! 

Courtesy of The Art of Living

Chai Tea
3-5 servings
Ingredients 
1/2 whole star anise 
10-12 whole cloves 
6-7 whole allspice 
2 short sticks cinnamon bark  
6-7 whole white peppercorns 
1 cardamom pod, opened to the seeds 
1 cup water 
4 cups whole milk or plant based milk
2 heaping Tbsp. whole leaf black tea such as Ceylon or English Breakfast 
Sweetener of your choice, to taste 

Instructions 
1.  In a saucepan, add the spices to 1 cup of water.  Bring to a boil.  Remove from heat and let steep 5-20 minutes depending upon how strong a spice flavor you want. 
2.  Add 4-6 cups of milk to the spiced water.  Bring the milk and spice combination just to a boil and then remove from heat. 
3.  Add black tea leaves and steep for 5-10 minutes, depending upon how strong you like your tea.  Add sweetener to taste. 
4.  Strain into a pot and serve. 

Courtesy of Simply Recipes

Hello Everyone, 
Take advantage of great prices on high quality supplements this week!  For the first time ever, I am offering 15% off all dietary supplements in stock in my office from Monday the 21st to Wednesday the 23rd.  Lisa will be at the front desk on the 21st, 22nd and 23rd from 9 am to noon to assist you.  This does not apply to special orders, only what is currently on the shelf.  Then, my online store Fullscript, is offering a special Black Friday sale where all supplements will be 15% off from November 25th to the 29th.  If you don’t already have an account with Fullscript, head over to my website to sign up and then be able to access the whole store which includes thousands of products from the highest quality brands such as Thorne, Designs for Health, Nordic Naturals, Metagenics and much more.  Don’t miss out on this opportunity to stock up!
Have a wonderful holiday,
Abigail

Hello Everyone, 
I’ll be out of the office for Thanksgiving week from November 21st to the 25th.  Lisa will be at the front desk on the 21st, 22nd and 23rd from 9 am to noon to assist you with scheduling appointments, refilling supplements, and anything else you need. 
Have a wonderful holiday!
Abigail

Hello Everyone,
I wanted to let you know that this year’s Flu Nosode is in and ready to pick up at the office!  The Flu Nosode is a homeopathic flu preventative taken on a schedule throughout the winter.  Each year’s nosode is different based upon the flu strains that are predicted to be most prevalent that year.  We also have all of your favorite immune support supplements on hand including Vitamin A, Vitamin C, Vitamin D, Zinc, Probiotics, Immune Dx, Cold Dx, Berbercap, EHB and more.  Let us know if we should set any of these items aside for you.
Take Care, 
Abigail

I’ll be out of the office from October 13th to the 18th.  Lisa will be at the front desk on the 13th, 17th and 18th from 9 am to noon to assist you with scheduling appointments, refilling supplements and anything else you need.