5 Habits That Contribute To Poor Sleep

One of the most unique ways the practitioners at Richmond Natural Medicine solve health problems is by asking a lot of questions and digging more deeply into each person’s health story. When it comes to poor sleep, it’s often a chicken or the egg situation, with the patient not knowing if poor sleep is contributing to all of their other health…

Chocolate Love: 5 Nutritious Reasons to Indulge

My personal health philosophy is to eat joyfully, no matter what it is that you’re eating. When I ask people if there are any foods that they crave regularly, at least 80% of people pause for a moment, lower their heads and respond bashfully, “Chocolate!”. And then I get excited to reassure them that chocolate is, indeed, an excellent food…

Nutrition with Ayurveda & Weight Loss

Nutrition is an area with countless opportunities for improvement, and often is an area with so much available information that it’s easy to feel overwhelmed, confused and frustrated at how to make nutrition changes specific to your own health needs. Nutrition is a highly personalized experience, and there is not one “right way” to eat or “right diet” to follow…

Essential Roles of Vitamin D

During the colder winter months, it’s not uncommon for people to present with lower levels of Vitamin D, and depending on where you live most of the year, it may be a chronic problem to lack sun exposure and therefore be producing sub-optimal levels of Vitamin D. Vitamin D serves dozens of essential roles throughout the body, and in my…

Pantry Essentials: Medicinal Herbs and Whole Foods

Keeping your personal kitchen pantry well stocked can be a foundational key to success in maintaining a sustainable, healthy diet. Quite often, I hear from patients that they are caught off guard by meals and have to “throw something together” at the last minute due to a lack of planning or time. After several months, this becomes a habit, and…

Nut Butter Protein Balls-By Lindsay Kluge M.Sc, CNS, LDN

These little nut butter protein balls make the perfect snack for anytime of day, and especially as a little treat to leave out at holiday parties. You can coat these little balls in anything you like. I prefer coconut flakes, but cinnamon sugar, finely chopped walnuts,  or even tiny cocoa flakes all work well. Nut Butter Protein Balls 16 oz…

Recipe for Avocado Pudding

Recipe: 1 avocado 1 tsp vanilla 1/4 cup cocoa powder 1/4 cup maple syrup 6 tablespoons coconut milk 1/2 tsp cinnamon (optional) Cut avocado in half and remove the pit. Scoop out the flesh and add to a high-speed blender or food processor along with the remaining ingredients. Process until smooth and creamy, occasionally scraping down the sides. Eat immediately,…

RNM’s Favorite Crock-Pot Recipes

This is my favorite time of year to break out the crock pots and giant soups and indulge in the savory nourishing goodness that are soups, stews, chili’s, broths and one pot meals. December can be a busy month for many, and taking advantage of your crock pots can save everyone loads of time in the kitchen prepping, planning and making…

Herbal Bitters: The Best Digestive Aide

This week marks the beginning of the holiday season, and the time of year when abundance and culinary overindulgence is starting creep into our daily routine. This is also the time of year when bitters have their time to shine. Herbal bitters are probably my favorite class of medicinal herbs, and during times when our digestive systems are under a…

Batch Holiday Cooking Basics

When the upcoming weeks start to look busier and busier, meal prep and meal planning can often fall by the wayside. It’s precisely this time of year when calendars start to fill up with traveling, hosting, after school productions, work parties and general evening business that is the first reason for “falling off the wagon” with general dietary habits. But…