I am so pleased to share a recent interview with Lynton Moore, Licensed Professional Counselor.  I think you will be interested to hear Lynton’s take on the importance of nutrition, gut health, hormone balance and sleep on mental health and how she and I collaborate so that her clients can get the most out of their counseling and other mental health therapies. For those of you struggling with anxiety, depression, addiction or a history of trauma, I can collaborate with your counselor, psychologist or psychiatrist to correct underlying health imbalances so that your response to mental health treatment is more successful.  Contact my office for more information or to get started!

Interview with Lynton Moore, Licensed Professional Counselor

Flavonoid-rich broccoli is featured in this easy, healthy salad. 

Ingredients 

Salad
1 lb. broccoli florets (from 1 1/2 lbs. broccoli stalks) thinly sliced, then roughly chopped.  If you prefer your broccoli cooked, blanch quickly in boiling water and then immediately cool in ice water and then drain. 
1/2 cup raw sunflower seeds or slivered almonds 
1/2 cup finely chopped red onion 
1/2 cup grated cheddar cheese (optional) 
1/3 cup dried cranberries or tart cherries, chopped 

Honey Mustard Dressing
1/3 cup extra virgin olive oil 
2 Tbsp. apple cider vinegar 
1 Tbsp. dijon mustard 
1 Tbsp. honey 
1 clove garlic, pressed or minced 
1/4 tsp. fine sea salt 

Instructions 
Toast sunflower seeds.  Pour the seeds into a medium skillet heated over medium heat.  Cook, stirring frequently to prevent burning for about 5 minutes.  Pour into a large serving bowl.  Add the chopped broccoli, onion, cheese and cranberries to the bowl.  In a measuring cup or small bowl, whisk all of the dressing ingredients together until well combined.  Pour dressing over the salad and mix well.  Salad will taste best if it marinates in the dressing for at least 20 minutes up to overnight in the refrigerator.  Enjoy! 

Courtesy of Cookie + Kate 

As I discussed in a prior newsletter, this is a very important year to prevent the flu.  An overlapping flu and Coronavirus infection or back to back infections could prove life threatening.  There are now a number of local grocery stores offering flu vaccines.  In some cases, the vaccines are available for free.  Our local Ouray County Health Department will be starting to offer flu vaccines in October. 

If you chose not to get a flu vaccine, I strongly recommend the use of homeopathic Flu Nosode.  This is a very dilute version of the same strains of flu used in the flu vaccine used orally throughout the fall, winter and spring to prevent the flu.  Please contact us if you would like a bottle!

Many of you have heard about free radicals, which are unstable molecules that can cause cellular damage and are thought to play a big role in many health conditions including dementia and cancer.  New research demonstrates that flavonoids, protective nutrients found in many plants, can prevent much of this free radical damage.  A recent study was done on the effect of diet on senior’s risk of developing Alzheimer’s.  It was found that those with the highest flavonoid intake had a 48% lower risk of developing Alzheimer’s than those with the lowest intake.  The antioxidant and anti-inflammatory effect of those foods reduce damage to the brain.  Fortunately, there are many foods rich in flavonoids that are easy to include in your diet.  Top sources include leafy greens, tomato, broccoli, grapes, beans, pears and olive oil.  See my broccoli salad recipe below to get started incorporating these into your diet!

I just made this delicious, healthy and easy dessert and my family pronounced it delicious!  It can also be made with other fruit such as apples combined with cranberries and the pecans can be substituted with other nuts. 
Ingredients
6 peaches, sliced 
1 Tbsp. fresh lemon juice 
1 Tbsp. coconut sugar 
1 tsp. cinnamon 
Topping
1 3/4 cups oats 
1/4 cup ground flaxseed or almond meal 
1 cup finely chopped walnuts or pecans 
1/2 cup maple syrup 
3 Tbsp. olive or coconut oil 
1 tsp. vanilla extract 
1/4 tsp. sea salt 
Instructions
Preheat oven to 350 degrees F 
Combine peaches, lemon juice, sugar and cinnamon.  Mix well and pour into a 9×9 baking dish. 
Make the topping:  In a mixing bowl combine oats, ground flaxseed, walnuts/pecans, maple syrup, oil, vanilla and salt.  Mix well.  Spread oat mixture over the top of the peaches.  Bake for 35-40 minutes.  Let cool for 5-10 minutes before serving.  Enjoy! 

Courtesy of simple-veganista.com

Do you find that you are often bloated after meals or that you feel progressively more bloated as the day goes on?  See my top 9 tips to beat bloat and feel more comfortable in your clothes: 

1.  Avoid carbonated beverages which can contribute to unwanted gas build up in your intestines. 
2.  Be cautious with “healthy” but well known gas producing foods such as garlic, onions, broccoli, cauliflower and beans/lentils.  You may only be able to eat one of those at a time or only small amounts. 
3.  Rich foods that are high in fat can be hard to digest for some people.  Digesting a hamburger and fries for example may require more pancreatic enzyme and bile production than your body is capable of putting out, leaving you feeling bloated. 
4.  Reduce the amount of food eaten at each meal.  Stop eating when you are 3/4 full, leaving room for digestion to occur. 
5.  Stop eating at least 2 hours before bed.  Sip on herbal tea instead of having a bedtime snack. 
6.  If you tend to feel bloated, be cautious with fermented foods such as kombucha, saurkraut and even probiotic supplements.  Sometimes the extra beneficial bacteria in these items can increase bloating.
7.  Exercise daily.  Body movement helps to stimulate digestion.  Take a walk after meals.
8.  Stay well hydrated with room temperature or warm water.  Digestion moves more regularly and smoothly when you are well hydrated.  Hydration can combat the tendency towards swelling or water retention as well.
9.  Try a castor oil pack worn at night over your liver while you are sleeping.  Topical castor oil stimulates bile release from the liver to improve digestion in addition to reducing inflammation and calming the nervous system.  I find it incredibly helpful for those with chronic stomach aches and bloating.  We carry the supplies to make this treatment easy.  Call us to find out more or place an order!

See me if these tips do not resolve your symptoms.  There are other medical causes for bloating that may need to be investigated. 

I wanted to share a remarkable new study done in Spain using mega doses of Vitamin D in hospitalized Covid-19 patients.  There was a dramatic reduction in admission to the ICU in those patients given the high doses of Vitamin D in addition to the standard treatment for Covid-19 compared to those patients who did not receive the Vitamin D.  Here is a link to a wonderful in-depth You Tube video describing the results of the study and the actions of Vitamin D.  It is a little technical but well worth viewing. 
The takeaway message from this study is that Vitamin D is incredibly important for immune system function and in reducing the production of inflammatory compounds that contribute to the devastating respiratory problems from the virus. 
I recommend that all adults take 1,000 IU to 5,000 IU of Vitamin D3 daily throughout the fall, winter and spring.  Mega dosing is not safe to do long term.  To fine tune your dose, I recommend checking your blood levels of Vitamin D to see exactly what your individual needs are.  Please contact me if you would like to schedule a blood draw or if you have further questions!  

Hello everyone!  I hope you were all able to enjoy the summer despite Covid-19 restrictions.  We are now entering my favorite time of year, bringing cool nights and crisp, clear days (once the forest fire smoke clears). 
We have expanded our office hours to better serve you!  The office will now be open from 8:30 am to 3 pm Monday through Thursday.  If a later afternoon appointment is the only option for you, please let us know in advance and we may be able to accommodate your request.  I continue to see patients in person and via phone and telemedicine visits.  I look forward to seeing you! 

I am receiving many questions about the flu vaccine this year.  Due to the fact that the Coronavirus is still circulating and may continue to do so for some time into the future and that it causes a severe flu-like illness in some people, compromising the respiratory system, creates a concern about the upcoming flu season. 
It seems prudent to do as much as possible to prevent the regular seasonal flu this year.  An overlapping flu and Coronavirus infection or back to back infections could prove life threatening.

I will be carrying the Homeopathic Flu Nosode for 2020-2021 again this year and will let everyone know when it is in.  I also carry a comprehensive range of immune support products such as Vitamin A, Vitamin D3, Vitamin C, Zinc, Probiotics, A-Biotic, Immune Dx, Cold Dx, etc. 

For those who choose to get the flu vaccine, I recommend taking the following immune support protocol for a minimum of a few days before and after the vaccine to encourage the immune system to develop the appropriate antibodies: 

Fish Oil or Cod Liver Oil:  1,000 mg twice daily with food. 
Vitamin D3 2,000 IU daily with food. 
Zinc:  30 mg daily with food. 
Probiotic:  15 to 100 billion bacteria daily with food. 

Please let us know if you have questions or would like to place a supplement order!

We are living through a very stressful time.  It is unknown how long we will be affected by the Coronavirus.  Racial injustice and the subsequent riots are deeply disturbing.  Many are very concerned about the upcoming elections.  Wildfires burn across the West.  I am seeing the fallout from all of this in my practice.  Many of my patients are in a state of emotional distress which is manifesting as anxiety, depression, irritability, rage, crying for no reason and sleep disturbances. 

Fortunately, there are tools to deal with these emotions.  One wonderful option that my patients have been raving about is an online Mindfulness course offered by local counselor Nichole Moorman.  Mindfulness Based Stress Reduction is an evidence based secular method for reducing stress, anxiety, depression and pain.  See her website for a list of offerings and more information!  https://nicholemoorman.offeringtree.com/offerings

I will be out of the office from August 3rd to the 23rd.  I will be back in the office August 24th.  Kiva will be at the front desk on Mondays and Wednesdays from 9 am to 12 pm while I am away to assist you with supplement refills, scheduling and any other needs.  In addition, you may schedule appointments and refill supplements online through my website.  Enjoy the remainder of your summer!

Hello Everyone!  I hope you all had an enjoyable and relaxing July 4th holiday.  I wanted to let everyone know well in advance that I will be out of the office from August 3rd to August 21st.  Please plan ahead if you have been thinking about scheduling an appointment so that we can get you in before I go away.  July is a great time to schedule Well Child Visits, Sports Physicals, Women’s Annual Exams, etc.  Call the office if you would like to put something on the calendar!  

We all know that sun exposure can be a double edged sword due to that warmth and sense of well being that we get from the sun but also the possibility of skin damage and skin cancers.  In addition to avoiding sun exposure at mid-day and wearing hats, protective clothing and non-toxic sunscreens, there are some dietary additions that can reduce sun damage and help the skin to become more resilient. 

1.  Blueberries and other dark berries:  Rich in antioxidants that protect the skin from damage. 
2.  Hemp, Chia and Flax Seeds and Cold Water Wild Fish:  Sources of Omega-3 fats which reduce inflammation in the skin and keep it smooth, strong and supple. 
3.  Carrots, Sweet Potatoes, Red Bell Peppers:  Sources of Beta-Carotene which protect the skin from sun damage and aid in skin repair. 
4.  Tomatoes and Watermelon:  Rich in Lycopene, an antioxidant which protects the skin from sunburns. 
5.  Dark Leafy Greens:  Source of antioxidants such as Lutein and Zeaxanthin  which prevent wrinkles and skin cancer. 
6.  Green Tea:  Rich in polyphenols which may inhibit skin tumors. 
7.  Sunflower Seeds:  Rich source of Vitamin E which is an antioxidant that protects against skin damage.  

This is a lovely, fresh salad to take to your next summer picnic.  Add feta cheese and/or garbanzo beans to make it a whole meal! 

Ingredients
1 cup quinoa, rinsed well
1/2 tsp. salt plus more
2 Tbsp. fresh lemon juice
1 garlic clove, minced
1/2 cup extra virgin olive oil
Freshly ground black pepper
1 large English cucumber cut into 1/4 inch pieces
1 pint cherry tomatoes, halved
2/3 cup chopped flat leaf parsley
1/2 cup chopped fresh mint
2 scallions, thinly sliced

Recipe Preparation
Bring quinoa, 1/2 tsp. salt and 1 1/4 cups water to a boil in a medium saucepan over high heat.  
Reduce heat to medium-low, cover and simmer until quinoa is tender, about 10 minutes.  
Remove from heat and let stand, covered, for 5 minutes.  Fluff with a fork.
Meanwhile, whisk lemon juice and garlic in a small bowl.  Gradually whisk in olive oil.  Season dressing to taste with salt and pepper.
Add cucumbers, tomatoes, herbs and scallions to bowl with quinoa; toss to coat.  Season to taste with salt and pepper.  Drizzle remaining dressing over.

Courtesy of Bon Appetit

What is the big deal about juicing?  Having always been a fan of vegetable and fruit smoothies for a quick summer breakfast, I never thought that juicing was necessary or superior in any way since smoothies are chock full of fiber and nutrients.  I just completed a cleanse involving daily juicing and I would have to say that I can see the benefits of taking in highly concentrated nutrients in the form of fresh juices either alone in the form of a short cleanse, or in addition to a healthy diet.  This could be particularly beneficial for those who simply do not like vegetables or cannot eat many of them due to a digestive condition.  I recommend juicing primarily vegetables rather than fruits as some fruit juices contain more natural sugars than soda!  Below is a recipe to get started with juicing. 

Fresh Green Juice 
Serves 2 
4-6 large leaves of kale, stems removed 
3 celery stalks 
1 large cucumber, seeds removed 
1/2 lemon, peeled 
1 medium apple, core removed 
1 inch piece of ginger root, peeled 
1 large handful of parsley 

Wash, prep and chop produce into large pieces. 
Add produce to juicer one at a time. 
Juice tastes best if enjoyed right away!