Plant-based food isn’t boring. It’s filling and flavorful. Try mixing in one of my favorite plant-based recipes as your next main dish. Studies suggest a vegan diet can drastically reduce your risk of cardiovascular disease.Ingredients 1 Large sweet potato (about 1 pound) 1⁄2 Small red onion, cut into 1⁄4-inch dice (about 1/2 cup) 2 Small garlic cloves, minced (about 1 teaspoon) 1 (15-ounce) Can pinto or black beans, rinsed and drained (about 11⁄2 cups) 1⁄2 Cup frozen or fresh corn kernels, rinsed 1⁄2 Teaspoon ground cumin 1⁄2 Teaspoon ground chili powder, or to taste Sea salt 12... Read More
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A chronic cough is one of the most common reasons that someone might make an appointment to see me. A cough that is considered chronic, is defined as a cough that persists for more than eight weeks. If you are experiencing a chronic cough, you shouldn’t ignore it or band-aid it with cough drops. In many cases, the cause of a cough can be serious and dealing with it can cause anxiety, depression and social isolation which can definitely impact your quality of life.Common symptoms include: Sore throat Throat clearing Hoarseness and post nasal drip Fatigue Urinary Incontinence You may... Read More
I often hear from families that the biggest adjustment to new parenthood is the sudden reduction in consecutive hours of sleep.
Babies feed every 2-3 hours around the clock for twenty-four hours a day. They don’t take nights off and rarely figure out the diurnal schedule (sleep at night, stay awake during the day) until about two months of life. There are ways to approach this frequent waking as a team approach with both partners participating, but in the early days of breastfeeding a mom also needs to empty her breasts frequently to establish and maintain her... Read More
Did you know every 40 seconds, someone dies due to heart disease? As the number one cause of death in the United States, many of my patients ask me how to live well. I tell them to picture wellness as a pie. Each slice has a purpose for balance and wellness. The slices I discuss include nutrition, physical activity, spirituality, community, and mindfulness.
In order for your heart to beat 115,200 times per day, it has to work without breaks. It doesn’t have the ability to stop and think... Read More
Congratulations! You delivered your baby! You’re now holding that nearly 40-week surprise in your arms and the hospital is preparing to send you home, but your milk isn’t fully in yet, and you’re wondering what’s taking so long. You arrive home and the baby was latching fine in the hospital, but now each latch makes your eyes want to roll back in your head with a new kind of stinging pain you’ve never felt before. Your baby who was so calm and sleepy in the hospital is suddenly very loud and seems hungry. You’ve been mentally preparing for labor and delivery for months, but nobody warned... Read More
Arthritis is the inflammation of your joints that causes pain and stiffness and typically worsens with age. While there is no cure, early detection and prevention methods can help reduce symptoms and improve the quality of your life.Symptoms Pain Swelling Stiffness, especially in the morning and after extended periods of inactivity. Stiffness that lasts an hour or more may be a specific sign of rheumatoid arthritis. Reduced range of motion Common forms Arthritis. Inflammation within the joint that causes pain and stiffness. Osteoarthritis. Localized joint pain from cartilage... Read More
You don't have to overexert yourself to make strides towards better wellness. If you are just starting out, or not as physically fit as you'd like to be, low-impact exercises may be a good option to get you on your feet and moving.Here are some great low-impact exercises: Walking. This can be done almost anywhere. Start with 10-15 minutes each day and gradually add time. Don't worry about speed, think consistency. Water walking. Take your regular walking routine to the pool. This is well suited for people who have painful joints or difficulty moving. You can get all of the benefits... Read More
Sinusitis in the inflammation of the sinus cavity that is caused by either a viral or bacterial infection. This usually occurs when excess mucus develops or there is a blockage to the sinuses. The infection by the virus or bacteria produces an inflammatory response where blood rushes to the nose and carries inflammatory cells to fight the infection. This causes your sinuses to swell.What are the symptoms? Nasal blockage
A stuffed nose is the primary sign of a sinus infection.Yellow or green mucus
Instead of seeing clear mucus, there can be yellow or green discharge from the... Read More
Here are six suggestions for success as you start, continue or revamp your exercise routine in the New Year.Schedule your workout. Dedicate specific time to your wellness. It’s easy to push off exercise until next time. Schedule using your phone's calendar or preferred planner. Think of it as a regular appointment. Have a support system. Pick a partner to work out with or join a class and make friends. Expect bad days. We all have them. Stick with the program. Don’t rush. Be patient and start slow. The goal is to achieve consistent activity. Do it for you. Don’t compare your progress... Read More
A New Year, a healthier you! It’s that time of year again, time for a fresh start, a clean slate. What do you want to do for your health in the coming year? Improve your eating habits? Become more active and energized? Start thinking ahead and plan for your wellness in 2017. The best way to achieve success is to set clear and achievable goals.Think SMART S – Specific
Be clear, concise and directed.M – Measurable
Make sure that for each of your wellness goals there is a way to monitor your progress. If you can’t measure it, it’s hard to measure your success.
For example... Read More
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