Turning your kitchen into a space that inspires you to cook more for yourself can feel daunting, and often it’s easy to feel overwhelmed about where to start.  

Organization is the place I always encourage people to take on first. Begin with one corner, work your way through your kitchen, clear out and make space, and slowly cultivate kitchen tools that serve multiple purposes and contribute to amazing meals (like a heavy duty blender or a wok or food processor). When it comes to your pantry space, this is the ultimate place to put your organization skills to work, and make your pantry inventory work for you for your monthly cooking routine. The pantry is also the first place to overhaul when you’re just beginning to change up your diet or cooking routine. It’s a great practice to clean out your entire pantry space, get rid of things that you no longer use (or that are expired!), and start fresh. Keeping this up at least once a year helps to maintain your overall nutrition goals, and will serve you well when you’re planning meals. Here are a few basic tips for stocking your monthly pantry to support a batch cooking routine:

Plan recipes for the upcoming week, then grocery shop.

Stock up on your go-to recipes and review these early in the week. Grocery shop on the weekends and store all of your ingredients for these recipes so you’re not scrambling when it’s time to either batch cook or prepare dinner at night. Not preparing like this is often the number one reason why people don’t stick with their nutrition goals. They feel like every meal creeps up on the them and they resort to not the healthiest options for the sake of convenience.

Keep healthy snacks handy and accessible.

If you anticipate the kinds of healthy snacks you will want to have during the week and keep these easily accessible in your pantry, this greatly minimizes the occurrence of running out for an unhealthy snack (or meal), and also cuts down on your sugar intake throughout the day. Some examples of great snacks include packets of nut butter, small jars of walnuts, almonds, pistachios or cashews (or trail mix), seed crackers (with hummus or nut butter!) or pumpkin seed bars.

Keep the processed foods to a minimum.

Things like chips, cookies, snack foods, etc are often the downfall of a steadfast nutrition plan. If you know that when you have these foods in your house you’ll (over) eat them, then just don’t keep these in your pantry (or any place in your house). Another option may be to always face these items away from you in your pantry, so you’re looking at the ingredient/nutrition labels when you go to reach for them.

Invest in appropriate, glass, see-through storage.

Storing your bulk items in glass jars not only cuts down on packaging waste, it helps you keep a visual inventory of how much you have on hand at any time. It’s frustrating to get halfway through a recipe only to realize you only have half as much rice or flour or lentils as you thought you did!

Buy in bulk and store in glass containers.

Bulk areas in the grocery store are a perfect way to keep meal staples on hand at a fraction of the cost. Things like dried beans, nuts, whole grains, herbs and spices are readily available in bulk areas. Stock up on spices! The more spices you cook with, the more variety you’ll have with your meals and you can even make the same recipe taste different every time by using different spice combinations.

Read More: Transform Your Kitchen into a Positive Space

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 problems, or if their health problems are causing their poor sleep.

There are several things that your body relies on to maintain a healthy circadian rhythm and healthy sleep pattern, and if any one of these is neglected over and over again, your sleep will likely suffer as a result.

Here are some of the top habits that contribute to poor sleep and some tips on how we can help.

1. Irregular morning and evenings routines – Your body likes ritual and routine. Going to bed at the same time every night and waking up at the same time every morning is a major circadian rhythm trigger that is hugely helpful in entraining your body’s natural circadian rhythm and contributes to sustained, restful sleep. Set a bedtime routine with a strict bedtime and do your best to stick to this every single night, even on the weekends. It’s helpful during this nighttime routine to drink a relaxing tea such as chamomile, passionflower or peppermint. Often, our practitioners will custom blend a tea just for you to drink during this time to help your body relax and drift into a deep sleep.
2. Eating within 2 hours of sleep – It’s very metabolically expensive to digest food, especially large meals with heavy proteins, which are quite common as most people’s dinner. When we eat within 2 hours of trying to sleep, the body is still working hard to digest the previous meal, taking essential energy away from resting and repairing your body’s other organ systems while you sleep. A heavy stomach can keep you awake at night and contribute to fitful sleep.  It can also deflect valuable energy away from supporting the rest of your body while in a restful state. Try to have the last bit of your food consumed 4 hours before trying to sleep and reduce nighttime snacks, especially of foods that are high in sugar or carbohydrates.
3. Screens – One of the biggest circadian rhythm triggers is the presence or absence of light as perceived by your eyes to signal the sunset or sunrise and in turn, signals your hormones to adjust to the environment and either help you fall asleep or help you wake up. Melatonin, your body’s sleep hormone, is signaled by the absence of light, and when you keep the lights on right before trying to fall asleep, or are staring at a TV screen, computer screen or on your phone, this confuses your hormones and literally works against you every night. You send your body conflicting signals when you stare at blue light from screens, making it extremely difficult for your body to entrain your natural rhythm and get a restful night’s sleep. Always remove screens from your bedroom, and either listen to a relaxing podcast, do deep breathing or meditation, or read something soothing in place of screens (and dim your bedroom lights!) within 45 minutes of trying to fall asleep.
4. Working in bed – Your bedroom should not be your workspace. Your brain needs time to relax, decompress and let go of the day’s stress before it can feel relaxed enough to sleep. The more stressed or busy our minds are before we sleep, the more intensely our subconscious mind reflects that when we sleep, often resulting in fitful sleep with stressful and troubled dreams that can make us feel stressed out and exhausted when we wake up in the morning. Do your best to keep your work out of your bedroom, and wrap up your day before entering your bedroom. Take some time to make your bedroom a peaceful and welcoming place, free of anything that reminds you of stress, overwhelm or burdens. This should be one place in your home that both your conscious and subconscious mind should feel at ease.
5. Pets – This may sound like a no brainer, but the number one reason my patient’s can’t sleep is honestly due to disruptive pets that they don’t want to acknowledge are a problem. Unless your pet is a champion sleeper, remove them from your bedroom – cats especially. This always takes several weeks of re-training as your pets have their own expectations and rhythms as well, and it is almost always worth it in the end to make this your new sleeping habit for sustained and more restful 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.  Do you have trouble falling asleep, staying asleep, or need some support in setting a circadian rhythm routine to help improve your sleep habits? Contact Richmond Natural Medicine at (804) 977-2634 and our practitioners will help you determine the cause of your sleep troubles and  put together a custom care plan to address your needs and help you sleep soundly.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

When it comes to Irritable Bowel Syndrome, food is often only half the issue.

I take a personal interest in working with patients with this ailment, as I dealt with chronic Irritable Bowel Syndrome for about 26 years. I see so many folks dealing with the stress, anxiety, dietary restrictions and lifestyle obstacles that come with IBS that are often overlooked. It’s a multi-faceted imbalance that encompasses a whole body approach including stress reduction, mental/psychosomatic therapy and of course specific food allergies or intolerances that need to be identified and removed.

When IBS lingers

When IBS is present for several months, this can cause what’s called “dysbiosis” in the gut flora, meaning the probiotics within your digestive tract can become unbalanced and disturbed. When this is an ongoing issue, disrupted probiotics can greatly weaken the gastrointestinal lining and also hinder the digestion, metabolism and absorption of foods. Over time, digestive issues (i.e symptoms of IBS) may become worse because the volatility of the digestive tract is becoming more reactive. What may have been a sensitivity to one single food, may expand to dozens of foods, often making the triggers for IBS attacks extremely hard to pin point.

As symptoms of IBS continue for months and even years, an extreme amount of stress and anxiety can develop around the otherwise common practice of simply eating food. Eating out, eating while traveling, going to work or even going out at all may become a stressful trigger for someone with chronic IBS. In some cases, just the thought of an IBS attack is enough to mentally develop digestive symptoms that were almost completely caused by the mental hyperactivity, not a food trigger. This is called a “psycho-somatic” reaction – when our mental brain causes a gut-brain reaction. Even unconscious stress can trigger digestive problems, leading to quite a cyclical whole body digestive imbalance.

Therapies and Strategies

When I work with someone diagnosed with IBS, I always gain an underlying sense of their lifestyle, work, stress load, home life, self care rituals and of course their dietary inputs. I may do food intolerance assessments with them and request they also get tested for food allergies. But what is most important to me is to know how IBS presents for them individually and what their triggers are. Food is often only half of the issue. Stress reduction is the other 50% of their treatment plan. Herbal medicines work amazingly well to not only help the digestive process, but also to support the stress response. I strongly feel like herbal medicine was an enormous ally for me to overcome my struggle with life-long IBS.

If you think you may have IBS or have been diagnosed with IBS, here are a few tips to help begin building a clearer picture:

1. Get a clear symptom picture: Become very conscious of how digestive upset shows up for you and write it down to identify patterns. Do you feel spasms, pain, burning, cramping or bloating? Does it present as diarrhea or constipation? Do you know of any clear food triggers that always set off symptoms? Write everything down.

2. Be honest with yourself about your stress load. If you’re feeling stress, where does it show up in your body? Do you feel tightness in your stomach or intestines? Is your mental state agitated or hyper-active? What are your triggers?

3. Practice mindfulness and meditation practices. Deep breathing is a lifesaver for a sudden IBS attack. Although it may not solve the issue completely, it can buy yourself some time until you’re in a place where you feel safe and comfortable. Close your eyes, breathe deeply into your lower digestion and visualize a calm stillness. Do this for 5-10 repetitions, as often as needed. Do this even when you feel calm to develop the habit.

4. Incorporate warm chamomile tea into your daily routine. Chamomile is a digestive calming aid that is soothing, cooling and anti-spasmodic to the entire digestive tract. Warm tea is so wonderful on a daily basis for digestion.  A chamomile tincture is also great to carry around with your for acute attacks when you’re not at home.

Working with a professional

As far as dietary strategies, I would strongly recommend working with a nutritionist to develop a nourishing food plan while your digestive system is compromised. This will gradually add in more and more foods to support digestion and also heal the lining of the intestines and colon while building up a probiotic culture base again. It’s a slow process, but cultivating a holistic approach to digestive health while solving IBS can be accomplished if you have the right tools and guidance.

If you are or have been experiencing IBS and are seeking relief, please contact our office at (804) 977-2634 to book an appointment with Lindsay Kluge or one of our other practitioners.

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE

Meal planning and batch cooking are some of the most efficient and successful practices that I use with my nutrition clients.  So many people are intimidated by this practice, but desperately want to get the hang of it.

When I present meal planning methods to individuals, I usually make adjustments and tweaks to each plan to ensure that the recommendations are sustainable and not overwhelming.  Overtime we add to the meal planning routine. This way it becomes second nature, like a weekly habit that’s easy to remember.  As a result, people start to develop their go-to arsenal of recipes that they can enjoy over and over again. The one recommendation that always remains the same is the practice of Batch Cooking!

Batch cooking is the practice of picking 2-4 meals (or more!) to prepare before your week begins so that you can rely on these already-made healthy meals to tide you through busier weeknights.  I like to get an idea of where folks are struggling the most with their meals before making recommendations as this tends to be a little different for each person.  

Below are some of my tips and suggestions that will help you get started with meal prepping and batch cooking.

Beginning: Take Notes

• What is your biggest obstacle in cooking for yourself? This is an essential question you need to ask yourself  before you start meal planning and batch cooking. Do you not even know what to make? Do you hate cooking? Do you feel like you have no time during the week to even think about cooking? Does you family all eat different things? Discovering and facing your obstacles is key to making meal prep sustainable and eliminating roadblocks. Your nutrition plan / meal planning practice should account for these obstacles and include some strategies to combat them.
• Which meals do you have the hardest time eating / keeping healthy? Are you rushing out the door before eating breakfast? Is dinner time so jam packed that cooking is out of the question? Are you eating every lunch out while you’re at work? Pick the meals you’re struggling with the most. For example, if you’re too rushed to eat a healthy breakfast every morning, consider batch cooking a vegetable rich quiche or frittata, or make some hearty morning muffins and pre-boil some eggs for a quick & easy breakfast. If you’re struggling to get vegetables on your plate for lunches and dinner, consider batch cooking large pans of roasted root vegetables and add a serving to every meal!
• What are some of your favorite meals to eat? Make sure that you’re batch cooking foods meals you love to eat! If you love lasagna, make a big pan of vegetable rich, hearty lasagna for lunches or dinner. If you love salads, make 5 mason jar salads for lunch every day. If you love soups and stews in the winter time, make a big crock pot stew on Sunday and enjoy it throughout the week. Identifying your favorite types of meals will help narrow your search for good recipes and keep you motivated to continue prepping and planning.
• When can you carve out 1-2 hours, once per week to devote to batch prepping foods? Meal planning takes just that – planning. You need to devote time in your weekly schedule for grocery shopping and batch cooking your meals. Look at your calendar and schedule this time. Whether it’s on a Saturday morning or a Wednesday night (it doesn’t always have to be the same time every single week), just make sure you’ve got time to make your meals. This is also loads of fun to do with with your kids, partner or a friend!

What You’ll Need

• Storage containers. I prefer using glass pyrex, but you can use anything you have on hand to store your meals. Mason jars work great for soups and salads.

Action:

1. Gather at least 7-10 recipes that you’d like to try. Pinterest is an excellent place to gather and store recipes!
2. Pick 2 recipes and make sure you do your grocery shopping beforehand.
3. Start out batch prepping just 2 of these recipes to get a feel for the habit.
4. Once meals are batch prepped, store in either individual serving containers or in a large dish to serve during busier night. You can also make two of the same recipes at the same time and keep one in the freezer for another week.

If you need individualized support with meal planning and creating a sustainable nutrition plan that works for you and your lifestyle, consider scheduling an appointment with our nutritionist Lindsay Kluge.  

Additional Resources:

5 Quick Breakfast Ideas
Transform your Kitchen into a Positive Space
Holistic Nutrition: Food as Medicine for a Lifetime
Transitioning to a Gluten Free Diet

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

As a human, you are an intelligent, living breathing being that is much more than a simple machine that can be broken down into the sum of its parts. Often times in the world of medicine, we have specialties that focus on just the single parts. It is extremely valuable to have experts within different areas of medicine, but it is also just as vital to take a step back to get a glimpse of the bigger picture. As Naturopathic Doctors this is what we do.  We take a big step back to see the ways in which the body and its systems are functioning together or in many cases not functioning appropriately- leading to body wide symptoms.

Okay, so we take a step back to see the big picture. But what comprises the whole person?

The whole person does not just mean the entirety of the physical body, but also includes the mental, emotional and even spiritual realms.

We want to dig deeper into the immaterial parts of who you are, outside the physical body. These are the thoughts and internal self-talk constantly swimming in our heads. These are subconscious patterns and beliefs we hold from childhood. These are the moods and emotions we go through in any given moment. This is the very core of what animates the human body, the non-physical part of you, your very essence.

How do these unseen parts of you affect your health?

You may have heard of the mind-body connection. This is the understanding that the mental habits, thoughts, beliefs, attitudes and emotions you hold can influence your physical health.

You can probably remember a time you were extremely nervous or anticipating an event. Did you have the sensation of a knot in your stomach? Or possibly your heart was pounding and sweat was beading up on your forehead? This is the mind body connection. Your body symptoms are the physical expression of the mental state of anxiety.

Your changing mental and emotional states, both positive and negative, impact the biochemical function within the body. The field of Psycho-Neuro-Endocrine-Immunology (P.N.E.I.) is a scientific field of study that investigates the link between communications among the nervous system, the endocrine system, and the immune system and the correlations of this cross-talk with physical health.

In essence the central nervous system, including the brain (where mental habits and emotions become physical messengers-neurotransmitters, hormones, immune proteins) is connected via nerves to the rest of your organs and tissues constantly impacting their functioning.

Emotions & Beliefs

Positive emotions have been shown to reduce inflammatory markers (IL-6) in the body – nearly every single chronic illness is driven by the underlying cause of inflammation! This means positive emotions decrease the risk across the board for chronic illness.

Negative emotions on the other hand, are shown to stimulate the production of proinflammatory markers contributing to prolonged infections and delayed wound healing. Ultimately prolonged immune dysregulation from negative emotions will increase the risk of chronic illness.

You can also think about another positive application of the mind-body connection when you consider the placebo effect. This is seen in clinical trials where patients receive a placebo or inert substance rather than the actual drug being studied. Patients in the placebo group believe they may be receiving the drug that will relieve their suffering and often times their health gets better. In many cases the illness improves just as much as those taking the actual drug.

The simple belief that the placebo is a medicine for a given illness leads to improved physical health! This is remarkable and shows us just how powerful our thoughts, beliefs and emotions can be.

How do we promote better mental and emotional health?

•     Mindfulness
•      Meditation
•      Intention
•      Mantras & Affirmations
•      Deep breathing
•      Tapping (EFT)
•      Self-care
•     Compassion
•      Biofeedback, & Neurofeedback
•     Energy healing
•      Journaling
•      Prayer
•      Counseling
•     Yoga
•      Hypnosis Qi Gong & Tai chi
•      Visualization
  

What you think, you become. – Buddha

Anxiety and depression are fairly commonplace words in today’s society, which can be both good and bad.

The good part is that people are more aware that anxiety and depression are real and debilitating conditions.  Many people now believe that these feelings are normal to have and that it’s ok to ask for help in coping. The bad part is that our instinct to label and generalize often means we miss the individual nature of what people are feeling or thinking and therefore, what they really need.

Anxiety

Anxiety can be used to describe everything from a teenager’s pre-test emotional state to a parent’s worry about that same teen. Anxiety can range from mild stress to debilitating; to where you can’t get out of bed to face the day due to overwhelming emotions. It is also a word that is used to label or to explain away other symptoms and is often used as a reason to prescribe medication.

Setting aside the diagnosis of anxiety, it is important to know what an individual is feeling and thinking and what they are experiencing when they have anxiety. The word anxious means different things to different people.  It is caused by unique stresses, events and places and manifests in different ways.

It is important as well to look at other symptoms like skin issues, aches and pains and other health changes that may be connected, but haven’t been considered. Once there is an understanding of what someone is really feeling, only then can healing begin.

Everyone today feels they are busy, that change can be hard and that there are some things in their lives they have no control over. We must also understand though that changing, even just a few things and in simple ways, can often help people start to heal. If we do not make time for our minds and bodies to heal, how can we possibly expect to feel whole?

In treating anxiety, naturopathic medicine may encourage lifestyle changes and look at ways to make stressful environments safer. It may prescribe botanical medicines and homeopathic remedies that, because they work at the root of physical symptoms and causes, provide deep and lasting results.

Sometimes people say they believe homeopathic medicine cannot help them because they’ve already tried an off the shelf remedy and it didn’t work. Although there are some good products you can pick up yourself, the problem is that most are very generic and designed just to meet the top symptoms in a given category. Individual treatment looks for symptoms, or sometimes a lack of symptoms that are unique. Through an individualized approach, people are able to achieve a deeper response that is more effective.

Depression

Depression is another label that can have a wide range of symptoms and can impact people to varying degrees. Depression can be as simple as someone not feeling up to doing things or not being motivated the way they used to, to full-out apathy towards life and suicidal thoughts.

As with anxiety, it is important to first understand the person.  What does depression mean to them, how it has affected their life, what are they feeling or what do they feel they are lacking? Often times, looking at the duration of the feelings and the family history can be helpful as well.

Sometimes people have a sense something is wrong but don’t know what.  They may be embarrassed or don’t want to bother someone with their troubles. Giving people the time they need in a non-judgmental, unhurried environment is key to ensuring that they feel supported enough to share, examine and really begin to heal.

As with anxiety, depression requires an individualized approach that may include symptomatic treatment, lifestyle changes, botanical remedies and homeopathy. Lab testing for metabolic, hormonal and food issues may also be recommended as part of due diligence to ensure physical triggers or conditions are not being overlooked.

Many people who experience depression have already met with a medical doctor or therapist.  If they feel that things aren’t changing the way they had hoped, or they’re tired of being medicated, or tired of not feeling like themselves, they sometimes look to naturopathic medicine. Naturopathic medicine aims to fill in the gaps that modern medicine sometimes cannot fill.

Many of the treatments naturopathic medicine uses compliment prescription medicines, sometimes alleviating side effects of the prescription. Treatment protocols can also help patients reduce or get off other medications if that is their goal. Working with their own medical doctors or therapists, a good Naturopathic Doctor will become part of a team to provide patients with a whole health, integrative approach to healing.

It’s OK

Whether people feel they suffer from anxiety or depression or they’re just really sad….it is important to know that whatever they’re struggling with, whatever they’re feeling, it isn’t their fault or anything to be ashamed of and certainly not something to judge.

As is often the case, people generally have the answers within themselves. They know what their stressors are and know when they are pushing themselves too hard.  They just need support in making the changes.

There should not be a stigma to admitting to feelings of sadness, anxiety or depression; it is not a weakness or a failing and it isn’t wrong to need help. Just as you would look for help if you found a lump or had a limb that was sore, when our brains, our emotions and our spirits are in need of help, it’s ok to ask for help and to want to feel well again.

If you or someone you know is experiencing anxiety and/or depression,

please contact our office at (804) 977-2634 to learn more about scheduling an appointment with one of our practitioners.

Nutritionist and Herbalist Lindsay Kluge shares how to include nutritious, medicinal herbs into your favorite meals.

Here are some of my favorite medicinal herbs to cook with that provide added nutrients, powerful medicines and delicate flavors.

1. Cinnamon. This is the ultimate addition to any food that is higher in sugars (like cakes, cookies or even fruit smoothies). Cinnamon helps to balance blood sugar and is great to help with glucose modulation throughout the entire body. Add about 1 teaspoon to your smoothies or up to 2 tablespoons to baking recipes to start with. It is also a warming circulatory tonic – great for the colder weather we are experiencing now!

2. Rosemary. In culinary doses (about 750mg daily), rosemary has been shown to boost cognitive function, memory and brain sharpness significantly over a short period of time. I love adding this herb to my soups, roasted chicken or even simple cookies for a subtle and sweet flavor with a added brain boost. You can read more about rosemary from my previous bog right here.

3. Fennel: This is a tremendous digestive aid to foods that are otherwise harder to digest. You may notice that fennel is often included with meats that you buy (like sausages) for just that reason. You can add about 1/2 teaspoon to soups, turkey/beef burgers, or any food that causes you digestive distress. You can also make a delicious tea by steeping 1/2 teaspoon of fennel seeds in 1 cup of hot water for about 7 minutes and drinking after meals.

4. Ginger: This is one of my favorite medicinal herbs to add to soup and also vegetables for its warming, calming effect on the digestive tract. Ginger modulates digestion by either speeding it up or slowing it down and also quells nausea and upset stomachs. I love adding some minced ginger to some miso and drizzling it over steamed broccoli, collards, kale or over stir-fry veggies. Adding about 1/2 an inch of fresh ginger to your winter soups and stews adds a nice kick of added warmth to get your circulation moving!

5. Garlic: Maybe everyones favorite medicinal herb, garlic is powerfully anti-bacterial and anti-microbial and an excellent addition to almost any foods. You can infuse your olive oil with garlic by adding about 5 minced cloves of fresh garlic to 1 cup of olive oil and let it sit for several days. Usually, I recommend cooking it just a little to make it easier on the stomach, however if you’ve got an acute cold, 1 clove of raw garlic is really effective at battling a cold. Including garlic in with your daily meals is an easy and delicious way to boost your immune system just by eating dinner.

Looking for Help with Healthy Eating and Cooking For Yourself?  Contact our office at (804) 977-2634 to book an appointment with our Nutritionist and Herbalist, Lindsay Kluge.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

Antioxidants are another fast growing trend in health foods and supplement world, but for most people their benefits are vague and unclear.

A big buzzword in the food industry right now is “Super foods.” Everything from acai to wheatgrass to blueberries and maca. Foods that are built up to be these amazing little health savers, packed with super nutrients…and usually from far away places. Some of the health claims may be a bit overblown but they are undeniably high in antioxidants.

The Dangers Of Oxidation In The Body

Antioxidants are molecules that help decrease oxidation in the body. Oxidation happens when we eat foods like charred red meats, over-heated oils (where the fatty acids break down and become carcinogenic), poor quality processed or fast foods, or even environmental factors. Over time, too much oxidation in the body can cause cell damage which can potentially lead to cancers, Alzheimer’s, diabetes, cardiovascular disease and cell death. Of course, when oxidation is potentiated by dietary inputs, that makes it all the more preventable.  By changing our diet to include foods that fight against this and protect cells against oxidative damage we are able to reverse some of the negative effects.

The quintessential recommendation of “eat more fruits and vegetables” applies here, however if we’re going to be specific about anti-oxidant rich inputs, we can be a little more discerning about what may be your best choices.

Here are some of the top choices:

• Red Grapes
• Blueberries
• Blackberries
• Broccoli
• Carrots
• Beets
• Spinach

Eat The Rainbow

Notice we’re seeing a lot vibrant color in these foods. As a general rule, the more color you can eat in your daily diet, the more antioxidants you’re consuming with these foods, including essential vitamins like vitamin A, vitamin C and vitamin E. There is always more benefit to eating whole foods that contain these vitamins and antioxidants rather than just supplementing. When we eat whole foods, we are eating a perfected balance of vitamins, minerals, nutrients, fiber, antioxidants, and other macromolecules that make it much easier for the body to break down. When we strictly supplement, it’s easy to over-do.  It can also become difficult for the body to recognize and utilize these particles without their accompanying nutrients.

Incorporating Antioxidant Rich Foods Into Your Diet

Many of these antioxidant rich foods make for a great snack during the day. Munching on grapes and blueberries (about 1/2 a cup) is a perfect introduction to getting extra antioxidants.  Sliced carrots and broccoli (with a little hummus) are yummy any time of year. Adding 1/4 cup blackberries to some morning yogurt is delicious. Even when some of these fruits and vegetables are out of season, you can still get benefit from them by purchasing them frozen if you need to.

For Further Reading:

Antioxidants and Health: An Introduction

Antioxidants: Beyond the Hype

Antioxidants and Cancer Prevention

If you need more support or inspiration regarding antioxidant rich foods, contact our office at (804) 977-2634 to book an appointment with our Nutritionist Lindsay Kluge. There are countless ways to incorporate preventative medicine into your diet and antioxidant rich foods are a perfect place to start!

About The Author

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

Every month is a perfect month to start to make healthy changes to your diet and just because it’s January doesn’t mean that your commitment to better nutrition hasn’t already had its challenges. Even the smallest nutrition changes can be hard to stick to, and dietary habits are some of the hardest habits to change in a sustainable way.

Here are my top 5 tips on how to make nutrition changes stick, each one designed to support your commitment to holistic nutrition, nourishing yourself all year long, and keeping yourself accountable:

1. Write down your goals and keep them visible. This is the #1 most helpful tip that creates sustainable nutrition habits. Often, we feel overwhelmed by too many changes or too many goals at once and forget our goals as the weeks go on. Most notably – we forget WHY we set those goals in the first place, especially after weeks and weeks of feeling setback by willpower challenges. Write down a manageable amount of goals or nutrition changes you’d like to make, and make sure they are sustainable changes. Start with only one or two changes so you can really focus and commit to developing those habits. Sustainable means you will likely be able to continue these changes for months and months (or even years) after you’re resolutions are “done”. Write down a few words that inspire you and remind you why you’re doing this for the long haul – and always make these words a positive reminder.
2. Plan plan plan. The best thing you can do for yourself is to always think ahead. You know yourself well enough to know where your obstacles lie (will power is a common one for most people, or being “too busy”), so take some time each week to plan things to make your life easier. For example. MEAL PLANNING is essential for almost any nutrition plan to be sustainable. Each week go through a couple of recipes, do your grocery shopping, pre-chop, batch cook and store several meals for your week so you’re not frantically trying to find a healthier dinner option at 6:00pm. It’s already done. After a couple of weeks doing this, you’ll start developing your own recipe arsenal and go-to meals that are easy to make, no brainer options. This always gets easier over time, the more you do it.
3. Designate an accountability partner. If you know you’re not great at sticking to nutrition changes, designate a friend or family member to check in with you every day with a quick, “Hey, did you remember to drink 60 ounces of water today?” or, “Remember to batch cook today – It’s Sunday!”. Even better, have a friend do this with you during the week so you can check in with each other. We can often weasel our way out of doing things for ourselves by making up all kinds of excuses. Having someone hold you accountable is a huge help, and they can be your biggest support if you feel like you’re struggling.
4. Budget your new plan and stick to it. It’s very common for folks to try and make sweeping nutrition changes only to find that 2-3 weeks in they’re spending a lot more money than is sustainable to continue. Eating healthy does not have to be expensive if you know where to look and how to stick to a budget. Batch cooking, buying in bulk (like nuts and seeds, whole grains, herbs and spices and dried fruits), and shopping at ethnic markets can save a lot of money long term. Collecting your recipes, planning your meals, and creating meals that have overlapping, seasonal ingredients is a great place to start.
5. Check in with yourself once a week and give yourself permission to adjust. Sometimes the new habits and lifestyle shifts that we make for ourselves don’t always serve us in a positive way long term. For example, if one of your goals was to try a vegetarian diet and decrease meat consumption, but you’re feeling like you’re energy is inconsistent, or you’re relying on more protein bars instead of meals, or your digestion is having a hard time with new plant based proteins, be honest with yourself and give yourself permission to make adjustments. Certain ways of eating are not for everyone – we’re all different and respond to food inputs differently. This is where working with a nutritionist is extremely helpful in creating a personalized nutrition plan that is designed for you and your unique constitution. Flexibility is important to make nutrition changes stick, and listening to your body is the first step.

If you need individualized support in making a sustainable nutrition plan, consider making an appointment with our licensed dietitian nutritionist, Lindsay Kluge, for a one-on-one assessment and collaborative meal plan to support your long term health goals.

About the Author:

Lindsay Kluge is a Clinical Herbalist & Licensed Dietitian Nutritionist and received her Masters of Science degree in Herbal Medicine from the Maryland University of Integrative Health in 2012. She has been with Richmond Natural Medicine since 2013, and specializes in therapeutic holistic nutrition, circadian rhythm balance and sleep physiology, digestion, and Ayurvedic nutrition. She offers individualized nutrition and herbal medicine consultations that include meal planning support, custom compounded herbal formulas, nutrition guidance and general wellness support.  Learn more about services that Lindsay offers at Richmond Natural Medicine by clicking HERE.

by Lindsay Kluge, Clinical Herbalist & Licensed Dietitian Nutritionist

There are several reasons why blood pressure may be consistently high, and most notably these include lifestyle factors with diet, exercise (too much, or lack of) and stress being the most common causes.

In traditional medical literature, you won’t find words like “hypertension” or “high blood pressure”. This is relatively new terminology.  In the past, traditional doctors and healers were more concerned with the movement of blood and circulation in relation to a host of various imbalances. Blood circulation was rarely ever a stand alone issue, but rather a result of imbalance elsewhere in the body.

High blood pressure is not always an obvious health issue. Cardiovascular disease, which now affects some 35 million Americans, is a great example. There is very little subjective sense of anything happening internally until complications arise. Hypertension, also known as “the silent killer” can be one of two kinds: Essential hypertension which is increased blood pressure with an unknown cause, and Secondary hypertension, which is high blood pressure as a result of an underlying condition such as endocrine or kidney disease. The following 5 natural remedies for high blood pressure will relate primarily to essential hypertension.

The Basics of Blood Pressure:

Blood pressure will naturally rise and fall as a result of lifestyle shifts. When you exercise, blood pressure rises as it’s circulated more rapidly throughout body, and when you sleep and relax, blood pressure naturally falls. This maintains a healthy homeostasis and allows your body the flexibility and stamina to endure short term physical demands of your life. When blood pressure rises, the pressure of the blood runs more quickly through your arteries because your arteries constrict, therefore blood pushes more fiercely against the artery walls. Think of arteries like a garden hose – the wider the hose, the slower the water moves through, and the skinnier the hose the more rapidly water will more through. When blood is pulsing through the arteries rapidly for prolonged lengths of time, this can cause peripheral vascular resistance and long term artery damage, leading to complications such as arteriosclerosis, enlarged heart, stroke, and kidney damage.

There are several reasons why blood pressure may be consistently high, and most notably these include lifestyle factors with diet, exercise (too much, or lack of) and stress being the most common causes.

There is very little motivation for people to take care of themselves if they don’t “feel” that anything is wrong. High blood pressure is a similar experience. You may subtly feel when you’re blood pressure increases, but likely it is not at the forefront of your mind until you walk out of your doctor’s office with a new diagnosis, a script for a statin and a healthy dose of fear and confusion.

Here’s a personal example. The last time I went to the doctor for a routine check-up, I had to sit in the waiting room for 30+ minutes. The entire time, there were 2 televisions on, both playing Divorce Court loud enough it was impossible to block out. Being a Highly Sensitive Person, this dramatically jarring noise caused me to feel and absorb stress. Once I was in with the doctor they immediately took my blood pressure and, lo and behold, I now have “high blood pressure” and they start talking to me about appropriate medications. This is missing the mark.

Although the most common course of treatment today for high blood pressure is to begin medication, there are several other options. There are plenty of preventative measures that you can easily put in place that support your body’s healthy response to optimal blood flow and naturally lower blood pressure. Especially if you consider yourself to be a highly sensitive person, knowing your triggers, environmental situations and how you respond to surrounding stress (ie – having a very deep understanding of your own body and your responses to stimuli) are extremely helpful.

Key Points to Know:

When approaching high blood pressure through holistic methods, it is always more effective to also include dietary and lifestyle changes as well. Rarely is a botanical medicine or supplement a stand-alone treatment, but rather an extremely supportive measure when used in combination with improved nutrition and stress management/lifestyle adjustments.

Always take your blood pressure in a calm environment, when you feel safe and relaxed. This will give you a more consistent and reliable reading.

Each holistic approach to high blood pressure is very individual and must take into account your health history, environment, lifestyle, emotional health and also maintain a focus on your central nervous system. It may be challenging for each person to find a successful treatment on their own, therefore working with a naturopathic doctor and/or well-trained herbalist that works in tandem with your GP is helpful in finding a successful and sustainable remedy or alternate solutions.

5 Supportive Remedies for High Blood Pressure:

1. Drink PLENTY of water. When the body is dehydrated, it will trigger thirst first, and if this is ignored, the kidneys will start to conserve water. The pituitary releases antidiuretic hormone (ADH), forcing the kidneys to hold onto more water.  In return, the kidneys respond by reducing urine flow, causing blood pressure to steadily fall. This, however, causes a cascade of enzyme and hormonal reactions from the kidneys and adrenal glands, which cause the kidneys to retain more sodium and chloride and therefore more water. With increased water, this increases blood pressure because there is an increase in blood volume. When you do not drink adequate water every day, this is a chronic reaction that causes blood pressure to remain steadily elevated in order to offset the effects of dehydration.
2. Exercise (moderately) for 30 minutes daily (even a brisk walk is helpful!). With moderate exercise, the body develops resistance and ability to more sustainably respond to the effects of other stressors that may arise. This is considered a “healthy push back” response, with gentle exercise providing just enough resistance to maintain a healthy balance of blood pressure long term.
3. Pin-point your stressors in life and reduce them: Consistent, chronic stress is one of the leading causes of high blood pressure. Period. This is due to our ability to appraise stressful situations. We may appraise a situation as being alarming and stressful. We make a decision that the situation in front of us is not ok, and this increases blood pressure, heart rate, respiration…then downstream sleep disorders, headaches, mood fluctuations all arise from this constantly alarming appraisal of daily events in our lives such as traffic, unpleasant coworkers, financial distress, family situations, etc. Our tendencies to adapt to these stressors may turn out to be self-destructive long term, physiologically. The more you can reduce your stress, the healthier your physiological responses will become over time – including blood pressure.
4. Decrease processed sugar intake and definitely stop smoking. These both dramatically strain the arterioles, damaging the endothelial (protective) layer of our arteries and decreases protection from pressure problems and atherosclerosis changes.  
5. Consider herbal tonics that provide hypotensive support. The main role of herbal medicine is to modify endothelial health (the lining of your arteries). The endothelium both encourages and discourages clotting under varying circumstances and moderates inflammation and plaque build-up. It also prevents lipids, proteins and other things from getting through the endothelial layer and into the tissues. Herbal medicines work extremely well to protect the endothelium long term and protect blood vessels that are damaged from the secondary effects of high blood pressure. In this way, herbs and drugs work in very different ways, and it’s important to remember that herbal medicines are NOT replacements for drugs.

To find the most appropriate herbs for you that may be hypotensive, diuretic, peripheral vasodilators or cardiotonics, consider making an appointment with one of our practitioners to create a formula that’s specific to your needs.

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