With the new year, we are presented with the opportune time to clean, declutter, and transform our kitchens into inviting, joyful spaces.

One of the most common difficulties I hear from people when working together to develop a nutrition plan is that they “don’t have time to cook”, or they “don’t enjoy cooking”, or “cooking is such a chore”. Quite often, after further questioning and digging a little deeper, it becomes obvious that their kitchen is simply a space that they don’t want to be in. Period. It’s cluttered, dirty, unorganized, filled with negative (or resentful) energy, or simply not a functional space.

It’s very common for people to view food and cooking or lack of time as the culprit for their difficulty in preparing meals, but it’s truly remarkable to see what a huge difference it makes when you transform your kitchen into a positive space.

Short of tearing down walls and renovating the entire kitchen, there are several options for transforming your kitchen affordably and quickly and at your own pace.

• First, ask yourself what about your kitchen do you really love? Your answer here will help you choose what to elaborate on or further include in your space.
• Second, ask yourself what about your kitchen is truly bothersome? Is it too dark? Too sterile? Too small or too cluttered?

Where to start…

1. Bring indoor plants or herbs into the kitchen. The addition of an aloe plant, fresh flowers, rosemary plant or a couple of kitchen herbs like sage, thyme, or mint can make the space feel more alive, aromatic and less sterile. Touching, smelling and utilizing these plants every day will also greatly enhance your relationship with the foods that you prepare too!
2. De-clutter your counter space as much as possible. Counter space is for preparing food, not storing jars, cooking vessels, or spices. The more cluttered your kitchen counters, the harder it is to keep them clean.
3. Clean out your drawers and cupboards. This is more of an afternoon or weekend activity, but it’s alarmingly easy to stock up on pots, pans, utensils, kitchen gadgets and odds and ends that you never use anymore. Going through and purging out old or unused items from your kitchen and pantry will likely open up a tremendous amount of extra space and make the kitchen feel more open, spacious and usable.
4. Add a touch of fun.  Portable speakers, a small chalkboard for recipe ideas or notes, or colorful gemstones on the windowsill can create an inviting atmosphere. If you feel anger or resentment about being the one who “cooks all the time” at your house, then make it your own and add items that are welcoming and joyful.
5. Smudge out the space if you’ve had a bad day. The kitchen is easily one of the most resented rooms in the house for so many people. I truly feel like rooms (and houses in general) can store energy and it lingers for days, months or years. Smudging with white sage or cedar can help to clear the space and renew the energy.
6. Clean up when you’re done. Don’t leave dirty dishes in the sink to do later (or especially for someone else to do later). It’s a defeating feeling to walk into a kitchen to prepare a meal and have last nights dirty dishes in the sink. That can easily deter anyone from taking the time create a healthy, home-cooked meal.

Start with one task at a time, and work slowly to transform your kitchen into a space that feels good for you. Once you develop a space that feels comfortable, clean, spacious and inviting, it’s wonderful to see the changes that take place in your cooking and nutrition routine!

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.

The practitioners at Richmond Natural Medicine share their top picks and favorite holistic health resources that have been in their libraries for years.

The long, cold nights of winter are ideal for snuggling in with a good book. Take a peek inside the library of Richmond Natural Medicine to expand your knowledge of delicious foods, physiology and home remedies.

Cookbooks + Recipe Resources:

Healing with Whole Foods by Paul Pitchford

It combines whole foods with energetic ideas related to Chinese Medicine to understand food and nutrition from a slightly different perspective.

The Living Ahimsa Diet by Maya Tiwari

One of my favorite Ayurvedic inspired recipe and reference books filled with plant based meals that are simple, nutrient dense and utilize delicious herbs and spices

Greens, Glorious Greens!

The basics + many easy and yummy ideas for how to cook greens!

Wild Fermentation

A great starter book that makes fermentation feel easy

Will Frolic For Food

A great recipe resource for allergen friendly foods (that are mostly gluten free) and deliciously healthy sweet treats!

Wellnessmama.com

She has lots of recipes and ideas to get moms and kids to eat healthy (without them knowing it).

www.cookusinterruptus.com

Really good, healthy recipes with fun videos to go along with them.

101 cookbooks

Whole food ingredients, with recipes ranging from fancy to incredibly simple – not to mention beautiful photography!

Balanced Bites

User-friendly Paleo recipes for those of us who need to go light on the grains.

Holistic Health:

Mike Mutzel with High Intensity Health Podcast

Talks to experts in the field of various natural and functional medicine realms, diving into topics such as ketogenic diets, fasting, autoimmune diseases with great insights.

School of Greatness Podcast with Lewis Howes

Every interview is engaging and inspiring.  The focus is on well-being, maximizing your potential and self-empowerment without being mushy or esoteric. This podcast is great for anyone looking for a little push to make themselves, their careers, or personal life just a little bit better.

Dr. Lo Radio show

NUNM grad interviewing experts on various topics – a great way for people to learn more about naturopathic medicine.

Natural MD Radio with Aviva Romm

A great podcast with a holistic MD focusing on women’s health, nutrition and children’s health.

Rewild Yourself

Wide range of topics, often mind-expanding – not just health-focused, but all very relevant to well-being.

Herbal Medicine from the Heart of the Earth by Sharol Tilgner

I love how this book highlights common western herbs- describing their role in healing physical, mental and emotional conditions from a historical and biochemical perspective at once.

The Homeopathic Treatment of Children by Paul Herscu

This book is useful for the clinician and parent seeking to understand how children in common homeopathic remedy states show up in the world- providing insight into how to heal ailments as well as how to best support their learning and growth.

Taking Charge of your Fertility by Toni Weschler

An essential read for every single female of any age to fully understand how their reproductive system works and how to naturally support fertility and chart their cycles.

Holistic Living:

Why Zebra’s Don’t Get Ulcers by Robert Sapolsky

The best book I’ve ever read that fully explains how human beings react, respond to and suffer from stress over their lifetime (and how to positively change your reaction to stress). A must read for anyone with stress or anxiety.

Buddha’s Brain:  The practical Neuroscience of happiness, love and wisdom by Rick Hanson

This book explains the science behind anxiety, depression and our suffering and offers tangible tools that will guide you toward greater happiness and peace through breath-work, mindfulness, and meditation.  I found this book to be reassuring that I am not suffering alone with my thoughts and also completely empowering that I have the ability to change how I feel and think!

Anatomy of the Spirit by Caroline Myss

Anatomy of the Spirit uses real, personal stories and a comprehensive review of the Chakra System to identify physical ailments or diseases associated with blockages around certain chakras.  It prompts deep self reflection through journaling exercises at the end of most chapters and encourages you to be an active participant in healing your mind, body and spirit. I have re-read and referenced this book so much that just about every page is highlighted or dog-eared!

Wild Feminine by Tami Lynn Kent

This book teaches women to tune into and nourish their creative energy- which helps heal ailments in the pelvic bowl.

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.

This bronchial herbal steam relies on herbs that are anti-microbial, anti-viral, moistening and antiseptic to help clear and combat any lingering pathogens that may be present in the lungs or sinuses.

The winter months are often the most challenging for our lungs and sinuses.  The cold weather often brings dryness to those areas and frequent illness such as bronchitis and lingering viral infections become more common. Cold and dry air quickly dehydrates the mucosal tissues which leads to scratchy and sore throats, dry raspy coughs and painfully dry sinuses. Keeping the sinus cavities and lungs moist and hydrated can be an extremely effective, preventable measure if you’re prone to developing sinus or lung related issues in the winter months. The best part about this herbal steam remedy is that you likely have all of the ingredients in your kitchen cupboards already, making this a classic and effective herbal home remedy.

This bronchial herbal steam relies on herbs that are anti-microbial, anti-viral, moistening and antiseptic to help clear and combat any lingering pathogens that may be present in the lungs or sinuses. Thyme & rosemary contain thymol and camphor, two beneficial herbal constituents that help to break up any congestion. I recommend using all dried herbs for this steam. You’ll also need a large bowl and a thick towel.

Herbal Steam for Bronchial Wellness:

1 tsp Thyme

1 tsp Rosemary

1 tsp Sage

Juice of 1 lemon + lemon peel (coarsely chopped)

5-6 drop eucalyptus essential oil

Instructions:

Bring 4-5 cups of water to a boil. Add all of the herbs into a large bowl and pour over with hot water. Sit close to the bowl and lean your head completely over the bowl, letting the steam rise up over your face. Cover your head with the towel and breath in deeply for 5-6 minutes.

Do this twice daily, in the morning and especially in the evening before bedtime. Repeat as often as needed throughout the winter months.

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.

Know that you are the biggest influencer and facilitator of your own health and healing.

It is not unusual for people to come and see a practitioner at Richmond Natural Medicine as their last resort. We welcome those individuals and understand that when they walk in the door they often have a lengthy health story filled with confusion, unanswered questions, resentment, and a sense of helplessness regarding their health. They have often spent years going to appointments only to be given a pill or told what they think is a big health issue isn’t “something to worry about”.

It is extremely common in western medicine to treat a symptom or disease with a specific drug that doesn’t take into account the contributing or underlying factors of why a symptom is showing up in the first place. People have grown increasingly accustomed to being prescribed a pill and being sent away, feeling like this pill is the sole answer to their issue or problem. Hence, being an active participant in one’s own healthcare and healing has gone by the wayside for most. When you don’t feel like you need to take part in your own healing journey, it’s common to feel helplessness and disconnected from your own health story. But it doesn’t have to stay that way.  Know that you are the biggest influencer and facilitator of your own health and healing.

Speaking from an alternative health care provider point of view, it’s very common to see people be taken aback when working towards a care plan that requires them to take an active role in their health. When we recommend lifestyle changes like conscious eating habits, physical activity, meditation, cooking practices, nutrition journaling, talk therapy or even taking a supplement or custom compounded formula more than once a day – it’s sometimes met with some confusion and hesitation. One of the things we always stress to every person is their innate ability to take control of their own health story and make a positive change through their own positive mindset and activities. We are here to educate you and aid in your healing journey – but not to do the work for you. This usually requires a shift in our thinking, as we have all been conditioned to rely on someone else (in healthcare) to “fix us” without doing much ourselves. Taking back control of your health is extremely empowering, and maintaining a strong connection with your own body (which is working to help you – not hinder you), helps to redefine your health narrative to make your health story, a happy one.

Here are some actionable steps you can take if you’re feeling helpless or disconnected from your own health picture:

1. Take some time to sit quietly and breathe deeply. Shift your focus to the areas of your body that you know you need support or improvement. Sit with no judgement – just awareness of these parts of your body.
2. Journal it out. Make a list of things that need improvement (physical, lifestyle, emotional etc). These can be your actual symptoms, diagnoses, diet – anything you feel needs some attention.
3. Next to each item on your list, write down one activity that you can do that you know will make an improvement. For example, if one of the items on your list is “high cholesterol”, something only you can do to improve this is to take up moderate exercise like taking a walk for 20 minute per day. If one of the items on your list is anxiety or stress, something only you can do to improve this would be to incorporate self care and joyful activity into your day such as getting a massage once a week or taking time to read, practice yoga and meditate, journal or spend time outside. If you don’t know what you can do to help something that’s on you list – that’s OK. That’s where we can help.
4. Take on one thing at a time. It’s very easy for us to feel overwhelmed with how many health challenges we want to change all at once. If we try to change everything at once we’ll likely feel too overwhelmed and not change anything at all. Keeping a health plan sustainable requires slow progression over a period of time. Start with one thing for a couple of weeks, then add one something else, and then something else.
5. Pay attention to your own health narrative. Do you ever catch yourself in negative self talk or have frequent feelings of guilt or disdain about your choices? Your mindset and health narrative is strongly tied to your health outcomes, and repeating thoughts that are positive, empowering, patient and kind will always build you up to continue rather than tear you down to sabotage yourself.

If you need additional support in any area of your health (and you’re ready to take on some of the challenges yourself and do the work), all of the practitioners here at Richmond Natural Medicine are here to help.  To speak to one of our Patient Relations Specialist about booking an appointment, call (804) 977-2634

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.

Cholesterol production is one of the most basic and essential functions of the body and we all need a good supply of cholesterol to keep us in a healthy balance.

Although we may instinctively think all cholesterol is a bad thing, this couldn’t be farther from the truth! We always need to strive for a healthy balance of everything in the body, and cholesterol is no exception.

Cholesterol (also called “lipids”)  serves numerous supportive and functional roles in the body including:

• Plays a major role in transmission of nerve impulses
• Essential for Vitamin D synthesis
• Serves as a precursor to bile acids and emulsifies fats
• Cholesterol is the backbone of all sex hormone synthesis
• Cell membranes are composed of phospholipids, glycoproteins and cholesterols – these cholesterols are essential for cell-to-cell communication throughout the body
• Cholesterol is found in every cell membrane in the body as is a major necessity for our brain (nearly 25% of your total cholesterol is found in the brain!)
• Along with calcium and collagen, cholesterol plays a role in patching up damaged tissue
• Cholesterol helps to maintain the integrity of the myelin sheath – an integral component of our central nervous system

Cholesterol production is not just a result of the foods that we eat. The liver and intestines actually produce about 70-80% of our total cholesterol, with our diet only contributing about 20-30% of our cholesterol. With the Standard American Diet (appropriately abbreviated as the SAD diet), we consume a disproportionately large amount of cholesterol from our foods which over time increases our cholesterol to higher than appropriate amounts, throwing off our delicate balance.

The three key aspects to dealing with high cholesterol using nutrition include increasing healthy fats, fiber and plant sterols, supporting optimal digestion and absorption, and supporting the liver.

Here’s how we can stabilize high cholesterol utilizing herbal therapies and nutrition techniques:

1. Increasing Healthy fats: Not all fat = cholesterol fats. Essential fatty acids (EFA’s) for instance are essential to eat in our diet because our body does not produce them, and these healthy fats help to maintain the balance between HDL (bad cholesterol) and LDL (good cholesterol). Nutritional sources of healthy fats include fish and fish oils (salmon and cod especially), avocado, coconut oil, olive oil, nuts and seeds (hemp seeds, chia seeds, walnuts, cashews) and high quality dairy products. Consuming healthy fats daily (omega-3 fatty acids in particular) has been shown to reduce LDL cholesterol levels over time while also supplying whole body anti-inflammatory support.
2. Support digestion with extra fiber and slippery elmAlong with increasing healthy essential fatty acids in the diet, special attention should be given to increasing fiber sources as well. By increasing phytosterols and fiber, you will decrease binding sites for cholesterol. The slower your food is passing through the bowels, the more cholesterols are being absorbed. If you speed up the flow of food with extra fiber, there is less time and opportunity for the body to absorb more cholesterol. Regular bowel movements (at least once daily) is ideal for healthy digestion. Increasing fiber-rich foods help this process. High fiber foods include split peas, lentils, black beans, avocado, edamame, raspberries, whole wheat pastas, blackberries, pearled barley, artichoke hearts, pears, broccoli, chia seeds, oatmeal, apples, brussel sprouts, flax seeds, brown rice and almonds. Also, slippery elm is a wonderful addition to your daily diet as this helps to coat and soothe the lining of the digestive tissues (especially the intestines and colon) so that your foods continue to move through at a steady rate. Just 1 teaspoon a day of slippery elm powder works well.
3. Support the liver With anti-inflammatory foods. Since the liver is a major site of cholesterol production, we need to make sure the liver is healthy and going through both phases of liver detox efficiently. The best way to support your liver detoxification processes is with the foods that you eat every day. Colorful, nutrient rich and simple foods are ideal, with a focus on brightly colored fruits and vegetables and lots of water. Anti-inflammatory foods such as turmeric, black pepper, green leafy vegetables, olive oil (all of the EFA’s are great anti-inflammatories!), blueberries, beets, broccoli, salmon, coconut oil, and chard are excellent foods for liver support, and the more variety you can get in your daily diet the better!

Stress also plays a role in high cholesterol (because we know stress contributes to everything!).

When the body is under stress, we produce more cholesterol because the liver is told to make more cholesterol for cortisol production. This is often why we see high cholesterol and high blood pressure go hand in hand. Along with a healthy diet, we also need to be mindful of how much stress we choose to take on, and especially how we respond to the stressors that we allow in.

Prevention is the first step in maintaining good health.

It has been consistently agreed upon that high cholesterol can lead to an increased risk of heart attack, stroke, and heart disease. With some basic foundational changes in diet and lifestyle, these risks are drastically reduced. If you need support developing a nutrition plan that is specific for high cholesterol or metabolic syndrome, consider making an appointment with one of our Naturopathic doctors trained in integrative & holistic nutrition.

Mothers, fathers, children, siblings, care workers, grandparents, and even friends – so many step up to take on the care of their loved ones, which can be both a loving act and also an extremely depleting and stressful undertaking over the long term.

At Richmond Natural Medicine, we see an enormous number of caretakers, each presenting with their own set of health challenges. It is never overlooked that the act of care-taking another has often played a major role in their long term health.  Thus, it is extremely important for us to acknowledge that role, and make sure that the caretakers are, in fact, still taking time to care for themselves.  

It is extremely common that most people devoted to the long term care of a loved one often put themselves last. They make sure everyone else is cared for (usually a never ending task) before they take the time to care for themselves. Over time, this not only compounds stress and exhaustion, but also emotional guilt associated with taking time for their own self care. This is where they can often use the most support: building up their reserves, focusing on their endocrine system and energy levels, and allowing themselves permission and time to devote to their own self care.

Here are a few tips that we encourage all caregivers to take part in. Even implementing just one can make a huge difference over the long term:

• Ask for help and be willing to accept it. If you feel like you’re overwhelmed and could use additional help  – find someone to help out. Most people want to help, and either don’t know what to ask for, or don’t know how to step in without “overstepping”. Reach out and accept help when it is offered.

• Schedule time for yourself every day or every week that involves something that brings you JOY. Just 15 minutes of daily calm and joy can re-set your central nervous system from a state of overwhelm and stress into a  state to emotional calm and stillness. The body desperately needs these breaks and it’s essential that you mark these self care breaks on your calendar every day in INK.

• Make and follow an iron clad wellness plan that includes strict boundaries. Learning how to say “No” is one of the hardest things for caretakers because, often, they’re the only ones available to do the work. Setting boundaries for yourself is essential to not burn out, and also keeps others from taking advantage of your time, energy and caring nature.

• Create a meditation or gratitude practice every morning and/or evening. Mentally check in with yourself first thing in the morning or right before bed and acknowledge 3 things you’re grateful for that day. Starting and ending the day with positivity sets the stage for a more positive day (or subconscious night).

• Socialize and get together with people outside of your “care network”. Usually caretakers are constantly talking about and answering questions about the people they’re caring for which is equally as exhausting and repetitive as the act of caregiving itself. Get together with people who want to talk about you or something outside of your responsibilities.

• Implement words of kindness and encouragement to yourself every time you look in a mirror. Remember to always give yourself credit and encouragement for the work that you do, and notice when thoughts of negativity or guilt sneak in. Banish them away with a simple mantra for yourself like, “I am well and good today”, or “I am doing good work today, and that is enough”.

• Write: Check in with yourself at least once a week and notice where you are feeling burnout or where you can use the most support. Write this down. Take care not to overwork this area of burnout, and revert back to your boundaries plan to reinforce this area.

• Exercise for 30 minutes, 3 times per week. Just the simple act of exercising – whether it be going to the gym, lifting weights, going for a jog or a walk – can make you feel more in control of your situation and your body, and doubles as an excellent stress reliever while supporting your bones, muscles and central nervous system the same time.

If you need additional support in creating a self care plan for yourself, schedule an appointment with us at Richmond Natural Medicine by contacting our office at (804) 977-2634. We’re all here to help create care plans to support any and every area of imbalance, and support you where you need it most.

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.

Herbalist Lindsay Kluge shares her favorite herbal remedies to support your digestion this holiday season.

The season of travel is in full swing and with travel can come some digestive uncertainty. One of the most common complaints I hear from patients is that when they travel, their digestion can become unpredictable, stagnant, uncomfortable and sluggish. It can take weeks for them to feel “back on track”, and I think we can all relate to the feeling of unease when our digestion is compromised.

Fortunately, there are plenty of easy, portable herbs for digestive support that we can take with us when we travel, or tuck away in our office at work, or keep at home for guests to use when they need support.

Here are 4 of my most commonly recommended herbal allies for digestive health – effective and convenient for holiday travel.

1. Chamomile Tea – Chamomile is an all encompassing digestive remedy for all ages and one of the most effective herbal allies for gastrointestinal support when symptoms present either in the stomach or lower intestines. From minor stomach aches to lower GI bowel spasms, chamomile is a gentle anti-spasmodic that helps to calm, soothe and normalize digestive function no matter where symptoms are presenting. I recommend folks travel with individual tea bags that they can use on a plane, right after dinner at a guest’s home, or to store away in their desk drawer at work to make a quick cup whenever they need it. When it works best: Tummy aches for children; mild stomach or intestinal spasms; mild diarrhea; when digestion feels like it’s moving “too fast”.
2. Digestive bitters – herbal bitters work wonders to help digestion before meals. Just a tiny taste of bitter on your tongue helps stimulate the production of digestive enzymes to support the efficient breakdown of foods. As this is the season when we’re often eating larger, fuller meals than normal, our stomach can use some additional support.  Herbal bitters are ideal to travel with and to share around the table before a holiday meal. When it works best: Before large meals; for blood sugar support post meals; taken regularly before meals when traveling out of the country (or trying new foods).
3. Peppermint Tea –  Peppermint is a wonderful herb to take in tea form when we have difficulty digesting heavier foods like meats or beans that may cause gas and bloating. Taking individual peppermint tea bags with you when you travel is an easy way to consume this no matter where you may be – on a plane or train, at the office or at home as long as hot water is available. Peppermint tastes delicious, and is safe for all ages.       When it works best: taken after meals to reduce gas and bloating
4. Ginger chews or Ginger Tea – Ginger is an ideal herb for sluggish digestion when you need to get things moving and warm up an otherwise stagnant (or cold) digestive tract. Many people suffer from slower bowels when they travel, and ginger is a warming and stimulating herb to support healthy bowel movements. Ginger tea is something I always recommend to people who fly often to help keep them energetically grounded and warm. You can also use the ginger chews on the go for the same benefit if tea is not accessible. When it works best: travel induced constipation; slow gastric emptying or sluggish digestion; nausea; taken daily when traveling to colder climates. When digestion feels like it’s moving “too slow”.

Each person presents with such a unique digestive picture that sometimes just a single herb doesn’t quite do the trick for them or offer enough support for how their symptoms are showing up. If you need more individualized support or a custom compounded herbal remedy to support your digestion this holiday season, consider scheduling an appointment with our clinical herbalist, Lindsay Kluge, before your holiday traveling.

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.

We can control how we respond to stress, but first, we need to notice how we react.

As we enter into December, it’s almost palpable how much stress people are carrying around with them. I can sense it in the way folks whizz through the grocery store isles, aggressively vie for parking spots, fidget in the lines of the post office, and that’s not to mention how they’re feeling in their own home. Planning for house guests or holiday traveling or trying to get their act together for their hosted meals…there’s a lot going on this time of year. But, to be clear, the holidays are not stressful. We make them stressful, and usually, we’re not even aware that we’re doing it.

One of the practices I encourage my patients to do is a “needless vs. essential stress” exercise to help them pare down the amount of stress they feel like they’re carrying. It’s simple, effective and eye-opening, and something I think everyone can benefit from (especially this time of year).

Step 1:

Make a list of every single thing that stresses you. Nothing is too big or small to be included on this list. Write it all down. This can be anything, anyone or any place that causes that little flutter in your heart or tightness in your chest or tinge of headache.

Step 2:

On a separate sheet of paper, make 2 columns titled “Needless” and “Essential”

Step 3:

Divide your long list of stressors into either one of these columns.

“Needless” stressors are anything that you can easily live without and immediately choose to get rid of. These are things like getting angry about traffic, making up stories or conversations in your head about things that haven’t actually (and probably never will) happen, choosing to get stressed about an untidy house, or (intentionally) making your daily to-do list unmanageably long.

“Essential” stressors are things that you can’t easily get rid of and are essential for daily living. These are things like paying your mortgage, feeding yourself and your family, taking care of your children, managing your finances and taking care of your car. These are the big-ticket things, the things that keep your life going that have likely become routine.

After creating your lists, you’ll probably notice that the needless stress list if a lot longer than your essential stress list and this is because we’re often addicted to stress. Stress becomes our default response to things that don’t always go our way or things we do not have control over. But choosing to get stressed over these things is our choice, not our obligation.

Step 4:

Choose one thing from your needless stress list and for 1 week actively work on letting this stressor go. Notice whenever this is popping up for you, and immediately choose not to get upset or stressed by this non-essential thing in your life. Every week, choose one more needless stress until that list becomes obsolete.

You will eventually be left with a significantly lighter stress load once you can actively differentiate between what’s essential and what’s not. You’ll also start to notice how your body responds to stress, those first little symptoms that can pile up into a bigger, more overwhelming, stressful feeling. We can control how we respond to stress, but first, we need to notice how we react to stress.

If you’re still struggling with stress in your life and need additional support, consider making an appointment with one of our naturopathic doctors or scheduling a nutrition appointment to help with meal planning. There are many ways we can combat stress in our lives, and each person takes an individual approach.

When trying to figure out sleep imbalances, there are so many avenues you can take to track down the elusive source, and one of the main areas to look at is what may be triggering your circadian rhythm.

Is it lifestyle factors that cause disrupted sleep? Or other underlying imbalances that cause lack of sleep? Or is is disrupted sleep itself that causes those other underlying imbalances?  Getting to the root cause of sleep imbalances is key.

What is a circadian rhythm and how does it affect us?

Our circadian rhythm is our 24 hour internal clock which makes up our sleep and wake cycles. It is an intricately entrained biological clock that functions both diurnally (daily), circannually (yearly) and even seasonally! You know it’s dictating a big part of our lives when you fly to the other side of the world, for example, and you’re still on your “normal” time for a few days. You may want to sleep when the sun is high in the sky for the first 48-72 hours abroad even though your environment is completely changed. Eventually, your body adjusts, and that’s due to your environmental triggers dictating your hormones. But other lifestyle factors are just as important to your circadian rhythm, and they’re collectively known as “zeitgebers” – any external lifestyle or environmental cue that synchronizes an organism’s biological rhythm to earth’s 24-hour light/dark cycle. Paying attention to what your triggers are (or lack thereof) can answer several questions about why you may have trouble sleeping.

Here are 4 main circadian rhythm triggers that may be affecting your sleep:

1. Light and Dark Exposure – It is extremely important for the body to experience both a sunrise and a sunset. The sun rising in the morning sends a direct signal to your brain that melatonin (your sleep hormone) should decrease, and your cortisol levels (your stress and energy hormone) should begin to rise. Likewise, in the evening, the absence of light should cause your melatonin levels to increase to make you sleepy, while decreasing your cortisol to allow you to relax and wind down. If you’re waking up in the dark, or trying to fall asleep 2 minutes after turning off the house lights, your hormones just aren’t in the right place to respond to that.
2. Stress & Cortisol – Cortisol, the body’s stress hormone, is one of the essential circadian rhythm hormones that manages our sleep wake cycle, and it is by far the most disrupted during our day. If we live a life of high (or even moderate) stress, our cortisol production is constantly disrupted, leading to an imbalanced sleep/wake cycle over time.
3. Food Inputs – Food is predictably available at certain times. The body comes to anticipate food at certain times during the day, and the most important time to eat is in the morning, after having fasted for 6-8+ hours. Eating your breakfast at the same time every morning will allow the body to maintain this predictable input of food, while it also re-enforces your cortisol increase in the morning to prepare for energy expenditure for the day.
4. Appetite – This can be predictable if set for a while by eating at consistent times during the day. A lack of metabolic rhythm regarding appetite is clearly associated with a loss of biological rhythm and disrupted sleep. This means that activities like grazing throughout the day, skipping meals, or overeating wreck havoc on an otherwise healthy circadian rhythm.

Our triggers are predictable, both seasonally and daily

Reinforcing our biological rhythms and our circadian rhythm triggers is key to supporting overall wellness and especially a good night’s sleep. Biological rhythms are set with our relationship to the world, and the further we drift away from our predictable environmental cues, the more disrupted our rhythms become. Our triggers are predictable, both seasonally and daily. Keeping your triggers predictable and stable is critical to maintaining a good night’s sleep.

This recipe is a staple in my fall and winter dinner rotation. I especially love this recipe because it packs in lots of vegetables, makes a large amount at one time – perfect for batch cooking on the weekends, and it’s filled with warming spices that warm you right up on the colder days.

Ingredients:

2 tbsp olive oil

1 large yellow onion

3 large carrots

2 green or red bell peppers

3 cloves garlic

1 16oz can crushed fire roasted tomatoes

1 16oz can red kidney beans (drained and rinsed)

1 8oz can black beans (drained and rinsed)

2+ cups vegetable stock

2 tbsp chili powder

2 tsp sea salt

Instructions:

Heat the olive oil and add the carrots, bell peppers and onion. Saute until just soft, about 3-4 minutes. Add the garlic, and chili powder and saute another 3 minutes. Add in the stock and tomatoes. Cover and let simmer, for 20 minutes. Add the kidney beans and black beans and let simmer for 30 more minutes. Optional: Add in additional vegetable stock for a thinner consistency while cooking. Season to taste with salt and pepper.

Why are beans so good for you?

Beans and legumes are one of my absolute favorite additions to a cooler weather diet, and have that protein rich, hearty quality to them that sustains a feeling of fullness longer (especially in delicious stews!). They’re also packed with nutrients, have a long shelf life, and are accessible and affordable for almost everyone. However, I cannot stress enough how important preparation is for beans, as they can sometimes be hard to digest if not prepared appropriately. So, here are some basic tips and facts on beans to get to know these little nutrient powerhouses a little better:

Beans (pulses), generally things in the Fabaceae family

Beans are basically seed pods that are split in half

Types of legumes:

• Forage legumes:  Alfalfa , clover, albizia
• Grain legumes: Beans, lentils, peas, lupins, peanuts

What do legumes contain?

• Protein – In general veggie proteins tend to be a good source of arginine. Animal proteins are higher sources of lysine.
• Arginine – An essential amino acid, important for blood flow and maintaining nitric oxide levels.
• Fiber – Helping to maintain glycemic index
• Phytosterols – Which may help to decrease the risk of heart disease
• Flavonoids (isoflavones) – A wonderful antioxidant and anti-inflammatory compound.
• Folic Acid – Important to maintain homocysteine levels
• Magnesium
• Potassium

How to prepare:

Soak dried beans overnight. This helps to break down difficult to digest compounds that may cause gas and bloating. Rinse beans thoroughly and then cook for an hour or more depending on the bean until very tender.

Drain and rinse canned beans extremely well.

Watch out what you combine them with! Beans don’t always “play nicely” with other foods in your digestive tract like cheese, extra starchy foods or full fat dairy products. As a general rule, smaller beans are easier to digest than the larger beans. If you’re unaccustomed to eating beans or preparing beans, I suggest starting with red or green lentils or mung beans or mung dahl and then graduate to larger beans like black beans or kidney beans. When you buy dried beans, keep them in glass jars and away from direct light. They have quite a long shelf life!

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.