Collard Green Wraps

Collard Green Wrap


2 organic collard leaves, washed, dried and stems trimmed
1/2 cup organic hummus
2 tablespoons of Nutritional Yeast flakes
1/2 cup english cucumber, peeled and sliced into 3 inch thin strips
2 organic carrots, peeled and sliced into 3 inch thin strips
1/2 cup of organic zucchini, sliced into 3 inch thin strips
1/2 cup organic purple cabbage, shredded/sliced thin
1/2 organic avocado, cut into 1 inch thick, long slices



Place the collard leaves down on a plate or cutting board, lying flat and open. Spread the hummus down the middle of both leaves, then add avocado slices and sprinkle one tablespoon nutritional yeast in each wrap. Next, add even amounts of cabbage, carrots and zucchini to each leaf. Take one end of leaf, wrap over veggies and tuck underneath tightly, making sure nothing will fall out. Cut the wrap in half.

Makes 2 servings




Reduce Your Exposure to EMFs

One of the most curious things about our Earth is that it has naturally occurring flows of electrons that are often referred to as electro-magnetic fields. The short name for them is EMF, and they travel through and around the Earth in a direction following that of a pierced earring.

EMFs are all around us because they are a natural part of our planet and they emit very low levels of radiation. This radiation is also natural to the Earth and unavoidable. However, there are additional EMFs that are utilized from the everyday wireless devices we use. Some medical researchers believe that the radiation from the wireless devices deserves extra attention and concern.

The reason for the concern is that some kinds of radiation carry enough energy that they can actually alter the structure of atoms. This changes the atomic structure and can often result in altered abnormal interactions with other atoms. So when DNA is exposed to radiation, it's atomic structure can become damaged, leading to illnesses such as cancer.

And radiation from EMFs can be of varying strengths. Low levels EMFs are emitted from radios, cell phones, and many wireless devices. Stronger EMF’s are emitted from high tension lines that power most cities. The EMFs that our wireless devices utilize have less energy, and therefore, weaker radiation. But there is still a concern that long term exposure to EMFs can increase the risk of certain types of illness.

Here are some tips to reduce your exposure to EMFs and radiation.

1. Use A Cord

Wireless devices are a constant source of EMF. So the obvious choice is to use the wireless as little as possible and to use a cord instead. Disabling your wireless and using an ethernet cord to connect directly to your internet modem may be a better choice because the signal is traveling through the wire, rather than through the air as an EMF.

2. Disable Your Wireless When You Are Not Using It

Another way to limit exposure is to reduce the time that you are exposed to it. This is a risk management principle that suggests turning off your wireless devices or disabling the wireless capability if you don’t have a need for it. Wireless devices such as cell phones are churning out EMFs because they are working all the time. Powering off your phone if you carry it in your clothing pockets will limit the EMF radiation your body is absorbing through this avenue.

3. Put Distance Between You And The EMF Sources

Many men and women put their cell phones in their front pants pocket. This means that low level sources of constant radiation are bombarding a host of vital and reproductive organs that might become damaged. Others may put their cell phone in their chest pocket of their jacket, dosing the heart with radiation. A few years ago, an episode of Dr. Oz highlighted one woman’s experience of being diagnosed with breast cancer at an early age, due to carrying her cell phone in her bra for 4 years. This only adds to reasoning why you should always keep your cell phone in a bag outside of your clothing; Aim for creating distance and include some barriers between you and the device.

When you are speaking on a cell phone, putting the phone close to your ear is moving a source of radiation directly next your brain. Limit damage and maximize distance by turning on the speakerphone option or use the traditional headphones, not bluetooth ear pieces, and hold the phone half an arm's length away.

The same goes for your wireless router, if it is connected to a modem, your router is similarly giving off radiation. Place your router in a room that is not used very frequently.

4. Limit Time Exposed To Sources Of Radiation

Consideration of where you place wireless devices is important to limiting how much radiation your body absorbs.

If you have a wireless router, a cell phone, smart meters, or any other wireless devices in your bed room, remove those from your bedroom. Place these in separate rooms when you can, in places where you can access them but where they are not directly in your line of sight.

While there are tools out there to still use wireless devices that are meant to protect us, it is often the simpler ones that are most beneficial. When available, use a wired landline, ethernet line, or any other wired device. Even though the wireless tools we have developed are making our lives easier, we have to be cognizant of the risks involved with all the extra radiation.

Roasted Broccoli

Sweet & Sour Roasted Broccoli


2 large heads of organic broccoli, washed and dried thoroughly, cut into florets
4 cloves organic garlic, chopped or minced
5 tablespoons good quality olive oil
3 tablespoons coconut vinegar
2 tablespoons maple syrup
2 teaspoons sea salt
Cracked black pepper, to taste


Preheat oven to 425 degrees Fahrenheit. In a large mixing bowl, add broccoli florets and set aside. In a small bowl, add garlic, oil, vinegar, maple syrup, sea salt and pepper, and whisk for 1-2 minutes to incorporate all ingredients. Pour this mixture onto broccoli and toss to coat evenly.

On a large cookie sheet, spread broccoli evenly throughout, making sure not to overlap pieces. Roast in oven for 30 minutes, or until slightly browned and a bit crispy. Remove from oven and allow to cool for 5 minutes before serving.

Makes 4 servings

Mother communicating with child

Positive Ways to Communicate with Your Child

Sean E. Heerey  ND, MA, CCC/SLP

The words we say have power. Sometimes it is not the words we say but how we say those words that communicates how we are feeling. Our words can have the power to hurt and harm someone or they can heal and uplift.

Researchers at Florida International University made an interesting discovery about children with Attention Deficit Hyperactivity Disorder (ADHD) and parental expressed emotions. For many children with ADHD, symptoms appear to decrease as they age, but for some there is no such decrease and one reason for that may be persistent parental criticism. The researchers found that children with ADHD who had parents that regularly expressed high levels of criticism over time, were less likely to experience such a decline in symptoms.

While sustained parental criticism is not the cause of ADHD symptoms implementing interventions to reduce parental criticism may lead to a reduction in ADHD symptoms. (Although not the focus of the research article treating the unique needs of the child with ADHD can have profound effects.) Choosing our words is important. I recall my 4th grade teacher admonishing us to “think before you speak”.

Here are some ways to encourage children even when their behaviors are challenging your patience:
Start with something positive:

When you see the shoes in the middle of the room say “I like that you took your shoes off when you come into the house. Next time place them in the rack” (or wherever they belong)
Communicate rather that criticize. “Let’s do it differently next time” rather than launching into critical attack mode.

Wait. Some issues can wait. If one parent has already discussed an issue the other parent can wait or just not say anything.

Don’t forget to give praise! Always praise (or punish) the behavior and NOT the child. The child is inherently good. It is the action or the poor decision that is the issue. It is less stressful and better for all parties involved to act and speak with kindness and compassion.

Woman with the flu

Beat Colds, Flus & Inflammation with this Simple Remedy

Naturopathic medicine focuses on treating the body and person as a whole, and finding underlying causes of diseases and disorders. In addition, prevention is also integrated into every protocol, as it is a major principle in naturopathy.

When illnesses such as the flu, a cold or upper respiratory infections strike, the symptoms may be a sign that viruses or bacteria have overrun the immune system and that it is not functioning properly.

Traditionally in western medicine, an antibiotic or antiviral can be administered and the idea is to kill the bacteria or suppress the virus. With a holistic approach, the focus is left on the body to stimulate an immune response strong enough to fight off the bacteria or virus on its own.

One way you can treat these illnesses is by using what is called the "wet sock treatment". This is a traditional and common treatment method used by many naturopathic physicians and natural health providers.

The treatment starts with soaking a pair of thin cotton socks in cold water. Wring out the cold socks thoroughly and then place the cold wet socks on your feet. Next, place another pair of thick wool socks over those. It is best to wear them for at least 8 hours, so I suggest doing this before bed to get the best clinical effect.

The idea of the "wet sock method" is to boost the body's defenses by increasing circulation and stimulating the immune system. This can be used to treat coughs, colds, flus and bronchial infections, but is especially effective for reducing fever.

This treatment isn't for everyone and should be done under a practitioner’s guidance. Those with a compromised immune system or specific illnesses should consult with their practitioner before beginning this treatment.

This is just one component of an immune boosting protocol. Additionally, herbs, homeopathy or vitamins, specific to your needs, are added to enhance the body’s defenses. If you suffer from chronic immune problems, please contact us or your local health provider to find the best strategies to help support your immune system and get you back on the road to good health.

Tired woman sleeping at desk

Fatigue: Why You Shouldn't Ignore It

It’s normal to feel tired from time to time, especially if you run around without stopping, but when long-term bouts of fatigue and exhaustion linger on, chances are there may be an underlying cause that needs to be addressed.

Some of these causes may include:

Adrenal fatigue. Your adrenal glands are responsible for secreting many hormones, including cortisol and adrenaline. These aid in maintaining proper electrolyte levels, regulate blood sugar and control stress responses, such as the “fight or flight” response. When the “fight or flight” is constantly activated, it depletes the adrenal glands, leading to an imbalance in cortisol.

Symptoms such as allergies, muscle weakness, food cravings, depression, skin issues, autoimmune disorders and poor sleep quality are just a few signs that your adrenal glands are suffering. But adrenal exhaustion is not to be taken lightly. I recommend getting the proper testing done to determine the cause.

Hypothyroidism. This is quite common and affects approximately 8% of the population in the United States, affecting women more than men 8:1. Your thyroid makes hormones that impact every system in your body.

A few signs that your thyroid may be underactive include constipation, dry skin, fatigue, weight gain, depression, hair loss and sleep complications. Each individual is unique and should be treated as such. While thyroid medication may be necessary in some cases, I prefer to integrate a more holistically tailored approach in helping the thyroid restore itself back to health.

Mold & Biotoxins. Individuals who have been exposed to mold or mycotoxins can experience an accumulation of symptoms over time. It may take some people many years before getting a clear answer as to what causes their symptoms as many people are unaware they have mold in their home or work environments.

Molds grow quickly and the exposure can cause some serious issues like brain fog, gastrointestinal distress and chemical sensitivities. Furthermore, if your detoxification pathways are compromised you will have a more difficult time detoxing from mold and as a result, may be more prone to chronic immune issues. This also makes it a lot more challenging for your system to cleanse itself internally.

Food intolerances and sensitivities. These count for a large part of unexplained fatigue. Again, this is also difficult to diagnose because it can take up to 3 days for a noticeable reaction to occur from a food.

Standard testing is not the most accurate in this case as it only looks for immediate reactions to food and can easily miss delayed responses to foods. This can be very frustrating and time consuming. When seeing patients in my office I use several methods to help pinpoint which foods may be causing problems, so you can be clear on how to best manage your diet.

In order to restore your health:

Find a functional, integrative or holistic practitioner that can order the proper testing.

Remember that a healthy diet and lifestyle is imperative to restore energy levels.

Minimize stress as much as possible. Go for walks, go outdoors or do anything that helps you relax.

Try helping your body to detox by using infrared saunas, lymphatic massages and colon therapy.

If you're suffering from long-term fatigue and exhaustion, you can only heal if you find the underlying cause. Symptoms are pieces of a larger picture. Understand that it is not just one part of your body, but the whole body. Healing is a synergistic process that requires patience and commitment.

Slow cooker beef stew

Slow Cooker Beef Vegetable Stew

2 tablespoons of extra virgin olive oil
2 teaspoons of fine sea salt
3 and a half pounds of pasture raised beef chuck roast, cut into 2 inch pieces
1 large red onion, chopped
4 cloves of organic garlic, finely chopped
16 ounces of filtered water
3 large organic carrots, chopped into 2 inch pieces
1 large organic tomato, chopped
1 and a half pounds of organic sweet potatoes, chopped into 3 inch pieces
Fresh oregano, 1 sprig
Fresh thyme, 1 sprig
1/2 teaspoon chipotle powder
3 tablespoons apple cider vinegar
1 tablespoon of coconut nectar

In a large crock pot add olive oil, onion, garlic, and beef to the pot. Next, sprinkle sea salt and chipotle powder then add water and stir. Add sweet potatoes, tomato, carrots, apple cider vinegar, and coconut nectar. Stir with a large spoon making sure to break up any chunks that may have stuck together.

Add one sprig of fresh thyme and 1 sprig of fresh oregano.
Cover and cook on low for 8-10 hours, or until vegetables are done and meat is tender.

Allow to cool, serve and enjoy!

Makes 5 servings

Vegetable quiche

Crustless Veggie Quiche

3 cups of chopped organic, seasonal veggies (zucchini, yellow squash, red onion, tomatoes)
2 tablespoons avocado oil
1 teaspoon sea salt
1/2 teaspoon cracked black pepper
3/4 cup almond-coconut milk blend, without binders or fillers
1 garlic clove, minced
8 pasture raised eggs
4 Oz of Treeline brand, Classic Aged Nut Cheese, chopped into very small pieces

Preheat oven to 400 F.

Place 2 tablespoons of avocado oil in cast iron or stainless steel skillet. Over medium heat, add onions, zucchini, tomatoes and yellow squash and sauté for 10-12 minutes, stirring frequently. Use a lid and cover between stirring. Shut off heat. Allow to rest for a minute while preparing egg mixture.

In a large bowl, crack eggs and beat lightly with a fork. Add the salt, pepper, garlic and cashew cheese. Set aside.

Next, in a baking pie dish layer the sautéed veggies flat covering the entire dish.
Pour egg mixture into the baking dish right over veggies.

Transfer dish to oven and bake for about 38 - 43 minutes. It should be fully cooked when lightly browned all across the top. Remove from the oven and allow to cool 15 - 20 minutes.
Slice in wedges.

Serve & Enjoy!

Makes 4 servings

Women getting crucial sleep

Why Getting Sleep is Crucial

If you don't get enough sleep, the physical symptoms of dark circles, under eye bags and premature aging are the least of your problems. Most of the real damage is done on the inside. So if you think losing a few hours of sleep here and there is no big deal, your body will tell your otherwise. Sleep is just as important as diet and exercise, if not, more.

If your body doesn't get enough sleep, you will feel groggy, irritable, overemotional, fatigued and you will also have a slower reaction time. Sleep deprivation has actually been shown to be the same as being intoxicated.  It impairs judgement, clear thinking and makes you prone to being easily distracted and agitated.

Sleep is responsible for regulating hormones, including libido. It helps to restore testosterone levels for men and women.

Metabolism. Those who sleep less tend to have more cravings and overeat. You increase your risk for diabetes when not sleeping enough because your ability to control blood sugar is impaired.

Mental health. If you get the right amount of sleep you will be happier, have less depression and anxiety. If you notice when you don't sleep, you tend to overreact to the smallest of things.
Without sleep, your short term memory and learning capacity suffers.

Immune function. Your body needs rest to recover from working hard every day. Without proper rest you weaken your immune system, thus increasing white blood cell counts.  This can make you more susceptible to viruses and infections. I see this frequently in my office. Many people don't get enough sleep, become run down, and end up getting sick.

Productivity. When you're exhausted you can't be very productive. This hinders your ability to concentrate and focus on tasks at hand.

Detoxification. Without proper rest this throws your whole system off. Sleep allows for waste removal. This allows your organs to rest and regroup. Without proper rest you can suffer from constipation and digestive issues.

Simple steps to sleeping better...
1. Shut off your electronics 2 hours before getting to bed. These remit blue light which keeps your brain awake and also disrupts your body's ability to make melatonin.

2. Avoid eating large meals right before bed. If you eat within an hour before going to bed your meal won't be digested which makes it difficult to sleep comfortably.  Don't go to bed starving either. This could also cause insomnia.  If you had dinner 4 hours before sleeping and are hungry, have a lite snack.

3. Sleep In a dark room. This helps your body to continuously secrete melatonin and will help get you to fall asleep faster.

4. Avoid caffeine and stimulants. These can increase anxiety and keep you up.

5. Don't go to bed angry and overwhelmed. If you have a “to do” list sounding off in your head, get it on paper before going to bed. This helps tell the brain to stop sounding off and allows it to leave your mind and be put somewhere else. If you are angry try to settle things before going to sleep. If you don't it will only make things worse and cause more issues with insomnia.

A good night sleep can mean different things to different people. Generally I recommend 7-8 hours a night. Getting the proper amount of sleep is crucial for your physical and emotional health.

Man exercising despite chronic pain

Staying Active with Chronic Pain

When you live with chronic pain, exercise is the last thing you want to do. When have been diagnosed with a chronic immune disorder, exercising will feel like your biggest challenge. Take for instance fibromyalgia, Lyme disease, chronic fatigue and arthritis. You may have painful tender areas, shooting pain, joint and muscle stiffness, and random body aches. With all of this, exercise may not be first on your list. However, it can actually be the most helpful in order to ease pain. Staying active is the most important thing you can do and should be part of your regular treatment protocol.

Not only does chronic pain affect your energy levels and musculoskeletal system but also your brain and whole body. In the long term, this can lead to depression, difficulty sleeping, isolation from others and diminished quality of life. So it is vital that exercise and movement be part of your everyday life.

Moderate aerobic and strength training can improve pain, increase flexibility and improve overall health and well-being. Such exercises include:

Warm water aerobics class
Tai chi
Resistance training

Numerous studies have shown these to be very beneficial for chronic pain sufferers. The main focus is movement. If you don't like traditional exercise you can do just about any activity you enjoy doing that gets you moving.

Now, with chronic pain comes the issue of medication. With these conditions over the counter pain relievers such as ibuprofen or aspirin are generally recommended to alleviate some of the symptoms. In addition, prescription pain relievers such as Tramadol may also be given.

The problem with this is that many pain relievers are not very effective for treating long-term chronic conditions and often have many side effects. It may mask the pain temporarily, but does not address the underlying issue.

A few things I find that work really well with my patients is supplementing with Curcumin, Boswellia, White Willow Bark or Harpogophytum. These herbs aid in pain relief and reduce inflammation with little to no side effects.

Also, Craniosacral therapy is great for chronic pain. This therapy allows for a release of physical restrictions and imbalances, freeing the central nervous system in order to restore immune function and relieve pain. If you use topical pain relievers, natural versions work quite well; Arnica, Topricin and Traumeel T-Relief are all wonderful.

Chronic immune dysfunction is multi faceted. It is a culmination of imbalances and recurrent or persistent infections that lead to the main problem. In order to get better, you must get to the root of the cause. Chronic pain may be triggered by autoimmune related disorders that have been slowly worsening over time. That is why diet and lifestyle is extremely important.

When patients come into our office we spend a great deal of time going over their diet, environment and stressors so that we can better devise an individualized treatment plan that will suit their needs and lifestyle.

Chronic pain shouldn't limit you. It is not a condition that occurs overnight. Therefore, treatment will not happen overnight. However, positivity, movement and support changes your whole outlook and is a must for taking control of your health.