The most important meal of the day (BREAKFAST) is also commonly the most overlooked meal.

In nutrition appointments, I hear over and over again the reasons why people skip breakfast and it usually has to do with lack of time in the morning and also lack of appetite. If you’ve gone several months (or even years!) without eating breakfast, then your  appetite adjusts to that and it’s difficult to incorporate eating breakfast back into your routine. It usually takes about 3-4 weeks for your digestive system to adjust and begin to expect food earlier in the day.

Morning meals don’t have to be complex or time consuming. In fact, most morning breakfasts can be prepped the night before for minimal work in the morning.

Below are 5 quick breakfast ideas that are high in proteins, colorful with fruits and vegetables and easily prepped:

1. 2 egg scramble with (pre-chopped) red pepper, onion and mushrooms.  Pre-chop all the veggies once during the week and just add in ½ cup to your morning egg scramble.
2. Quick cooking oats / overnight oats with ¼ cup walnuts, blueberries, hemps seeds and honey.  Quick cooking oats take 3-4 minutes to prepare in the morning. Adding in nuts and seeds for added proteins and fresh fruits for color and nutrients make a delicious and hearty breakfast.
3. 2 pieces whole grain sprouted toast with smashed avocado, sea salt and hemp seeds.  Sprouted whole grain toast is an excellent carrier for so many things! Top with smashed up avocado and hemp seeds, nut butter and banana or greek yogurt and fresh fruits for protein rich options.
4. 1 cup plain, full fat yogurt with fresh fruits, almonds and honey.  Siggi’s is an excellent yogurt that’s high in protein and low in sugar that makes a delicious creamy protein rich option for a quick breakfast. Top with fresh fruit and honey for added sweetness.
5. Protein rich smoothie with banana, blueberries, nut butter, almond milk and hemp seeds.  You can also add additional protein powders to morning smoothies to enhance the protein content. I always recommend making a smoothing and then pouring into a bowl, top with a bit of granola and eat like cereal. This tricks your stomach into staying fuller longer.

If breakfast is something you’re not allowing time for – consider batch prepping some of the above options to save more time. Having something that is protein rich and nutrient dense in the morning is extremely beneficial to maintaining blood sugar balance and also enhancing your energy and cortisol production early on in the day. Start with just half a serving if you’re not usually hungry in the morning and slowly work your way up to a full serving for your stomach and appetite to adjust.

Looking for more personalized meal suggestions for you and your family? Consider scheduling a  nutrition appointment with RNM’s Licensed Dietitian Nutritionist Lindsay Kluge for a custom nutrition plan that fits your needs and lifestyle.

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.

At Richmond Natural Medicine, many of us recognize that physical symptoms are more than just physical matter.

One of the hardest things to admit is that what we have been doing or the path we’ve been on is just not working.  Maybe something changed or maybe we changed.  But this realization can occur due to a change in our health.  The nagging headaches, the abdominal pain, poor sleep, anxiety or a new diagnosis persist.  But these symptoms can actually serve as a signal that something larger is going on. It can serve as an indicator that something bigger needs to change in your life.  You see, the mind and body connection is real.  Researchers show that under chronic long-term stress, immune markers, inflammation and heart rate variability change.  Essentially, stress and our mood do impact our physical health.  Thus, if we are living out of alignment or our purpose, the body will in fact work to communicate with you.  It will try to get your attention.  The fact is that symptoms can worsen or resurface over and over again until we do something different.  These symptoms serve as signals.

The Past

It is inevitable that we grow and change.  It doesn’t mean that we don’t appreciate the past or the life and lessons we have learned before, it may just be a different time. This can happen for so many reasons including transitions, age, injury, or loss.  For many people, a large part of their identity may come from their career or raising children where maybe there was little self-care.  As life further unfolds, the career or the nest becomes less full, and people may sense that there is a different path awaiting them.  Maybe for years they have ignored hip pain, diabetes or headaches. They mustered through where life was about duty and they did not think about their needs or what would be most useful for them.  They were not in touch with their body and instead the mind was overriding their own needs.  

But some individuals have been unhappy in a career or relationship for some time where they grinned and also mustered through it. They didn’t want to let others down or they don’t want to admit that their decision wasn’t working. They also didn’t want to fail.  But they have been willing to sacrifice their own happiness or needs for others.  It is admirable but not sustainable.  And thus because the mind, body and spirit are connected, the body will start presenting symptoms of dis-ease. It is at this point, that bodily symptoms serve as a cross roads.

Do we listen?

The point is many times we are faced with a transition that we did not anticipate or ask for.  We might be willing to give anything to have another day with a loved one, another stroll in the park before our accident, to heal a broken heart, to have that old job or to have our youth back.  It is natural that, since we are creatures of habit, many of us would like things to stay the same. Staying in the same situation provides normalcy even if it isn’t the healthiest situation.  We are often conditioned where we learn patterns from society and within our upbringing that may have told us to “suck it up and deal with it”.  But what if your body is telling you something else? Do you listen?  

The Body is Wise

You see, the body will never lie to you.  But our mind will.  We can convince ourselves of so many things as well as talk ourselves out of things or even minimize health concerns.  But the body is so wise and will communicate physical symptoms when we are in conflict or being forced to do things for long periods of time that are not congruent or in our highest good.  The body gives us clues of where attention and healing are needed.  

What is in Your Highest Good?

Change can be hard.  But sometimes sticking with the same thing is even harder.  At some point, there will be a breaking point in your health.  But if you are resisting the inevitable change where you are “sticking” with a job, or sticking with a relationship or career that makes you sick on a regular basis, your body may be screaming at you.  And at some point you may have no other option but to listen.  But even now it is your job to listen.  You are the steward of your body.  No one else.  Listen with your heart, mind, body and spirit.  What is truly in your highest good?  Be brave and follow your body’s signal.

Our Experience

The reason this topic is so important is because we see this all the time within our practice.  Because we deeply understand the mind-body connection, we see many people who come to us in pain, broken and suffering.  But it isn’t always just physical suffering.  There is often more behind their picture.  We see individuals that have been unhappy for years or something changed in their life. The point is how much are you willing to sacrifice?  How much of your health are you willing to lose before you admit a new path is needed?  

At Richmond Natural Medicine, many of us recognize that physical symptoms are more than just physical matter.  We are a whole being that needs joy, love, compassion and someone to deeply understand where we each have been; what has shaped us and what has brought us to this point.  We truly understand that there was deep value in the past, but that there is also value in a new path.

The New Path

Change is a courageous process and we welcome those that are sick, suffering and ready for a new path to unfold.  Be brave!  Be courageous!  

If you are at a place where you recognize the interconnection of your physical and emotional health and are looking for help as you make new steps in your healing journey, reach out to the team at Richmond Natural Medicine.  Contact our office (804) 977-2634 and consider working with one of our trained practitioners to customize a holistic plan to address the mind body and spirit connection of your health.  

About the Author:

Richmond Native and Naturopathic Dr. Leah Hollon is the Co-Owner of Richmond Natural Medicine. She received her B.S. and MPH from Virginia Commonwealth University. She is a graduate of National College of Natural Medicine where she received her Naturopathic Medical Degree. Her areas of focus include Autoimmune, Hormones, MTHFR Gene Mutation and Naturopathic Cancer Support. Please check our Book An Appointment for more information about booking an appointment.

Healing from any illness is a process, as such is healing from trauma.

Whole System Health

Overall health and wellbeing is based on the integration of a number of lifestyle areas.  Including not only our physical body, but also our environment, social interaction, occupation, sense of love and belonging, mental and emotional wellbeing, as well as a history of hardship or trauma.  

When looking at health in this way as a naturopathic doctor, we take a whole person perspective.  We are able to completely hear the patient’s story including all aspects of their life that have brought them to the current time and space.  This approach allows us to unravel the history of stories and symptoms that have occurred over time, leading them to a particular presentation of illness.

Digging Deep

Often times patients present with illnesses and disease states that are not well understood in the medical community.  They have lab work and imaging that suggests they are just fine.  They have been misdiagnosed and mislabeled, treated with no relief, and have had poor reactions or response to pharmaceutical medications. Our office tends to be a last resort for these people, those who have exhausted all their options and still have no answers.  We welcome these patients with open arms and are able to offer them hope. This is because we are able to look deeper, dig underneath the physical presentation and reveal the underlying stress, hardship, emotions, and possible trauma that have made a substantial imprint upon the physical body.

The Emotional Body

Our emotions are one of the major forms of toxicity that bombard us on a daily basis.  From the toxic thoughts that tell us we are not good enough, to the ups and downs of mood that occur in reaction to the chaos of daily living.  We have known for some time that our emotions have the ability to impact our health on a physical level.  There are many studies that show that negative emotional states such as anxiety, depression, and anger increase the release of inflammatory molecules (cytokines).  By knowing that inflammation is linked to a host of illnesses from cardiovascular disease and type 2 diabetes to chronic fatigue and many cancers, we are able to draw a direct link between our emotions and health. 1

Understanding the fact that our emotional state as well as our level of stress impacts our health, we can take it further to tie in childhood adversity and lifetime traumatic experiences.  There is much evidence on the mental health outcomes of children that have experienced physical, mental, or emotional abuse, family violence, or neglect. Children who experience such adversities have increased risk of depression, anxiety, substance abuse, as well as other physical illness including cardiovascular disease, stroke, asthma, and diabetes. 2 3

Trauma and Health

Trauma is defined as a deeply distressing or disturbing experience.  Trauma is very much subjective and a traumatic experience may range from a fender-bender for some to severe abuse or a natural disaster for others.  The main aspect that makes any experience traumatic is the person’s ability (or inability) to cope or respond, and this is related to their vulnerability to trauma.   In most cases of trauma, individuals may endure long-term reactions such as unpredictable emotions, flashbacks, and physical illness.4 Those with more childhood adversity, life long chronic stress and trauma are more at risk for severe reactions after a traumatic event due to the decreased ability over time to deal with it (these individuals are thought to have an increased vulnerability to trauma’s effect).  This can sometimes lead to such conditions as PTSD or post-traumatic stress disorder.

We see a number of mood disorders that are directly linked to emotional stresses and hardship; this is not just in your head. It is biochemical; these traumas have the ability to change the communication of the endocrine system, nervous system and immune system, involving your hormones, neurotransmitters, and inflammatory markers – therefore impacting body-wide functioning. Symptoms not only include mood imbalance but hormonal imbalance, hypothyroidism, adrenal fatigue, aches and pains, headaches, insomnia, brain fog, and just feeling tired and worn out.

Looking at a patient’s symptoms and delving into their history gives us an idea of any significant events that may have imprinted on the body that have the ability to interrupt normal development and function of the body’s organ systems.  Any Symptoms that show up are a sign from the body telling us something is “off”.  The body is wise, and is highlighting the importance of what is going on inside.  I encourage you to listen to your body, to your internal knowing, and take an active role in your healing.

How do we heal from trauma and hardship?

Healing from any illness is a process, as such is healing from trauma.  The body needs time to unravel the knots and webs of emotional patterning imprinted upon us since birth.  In becoming more mindful and aware of our stories and patterns we are able to notice them, catch ourselves in the pattern, and create new habits.  

As stated above, a number of imbalances can occur within the different organ systems of the body, especially the endocrine system and the nervous system.  Healing from trauma will also require rebalancing and normalizing functions of your hormones and neurotransmitters.  There are many ways to do this through homeopathy, herbal medicine, nutrition, and supplementation.

Often times it takes a team of supporters on this healing journey, so part of that team may include a therapist or counselor. It is highly recommended to have a therapist on your team when dealing with emotional wounds.  This can not only speed up the process of healing, but also aids in creating lasting results.

1.         https://www.ncbi.nlm.nih.gov/pubmed/11752480
2.        https://www.ncbi.nlm.nih.gov/pubmed/23595840
3.         http://www.ajpmonline.org/article/S0749-3797(14)00512-1/abstract
4.        http://www.apa.org/topics/trauma/

Richmond Native and Naturopathic Dr. Leah Hollon is the Co-Owner of Richmond Natural Medicine. She received her B.S. and MPH from Virginia Commonwealth University. She is a graduate of National College of Natural Medicine where she received her Naturopathic Medical Degree. Her areas of focus include Autoimmune, Hormones, MTHFR Gene Mutation and Naturopathic Cancer Support. Please contact our office at (804) 977-2634 about booking an appointment.

“Prevention through diet and lifestyle has a crucial role to play in stemming the tidal wave of cancer that we are facing” —World Cancer Report, 2014

Cancer, as a collective entity, is the single leading cause of death in the world today, with some 8.2 million deaths per year resulting from cancer related dis-eases (according to the Union for International Cancer Control report, 2014). As a result, there has been a considerable uptick in the research surrounding preventative approaches to cancer, including nutritional therapies.

What we are finding is that there is no one “right”diet for everyone. By taking a more holistic approach to each individual person, it is clear that not everyone will respond to the same treatments in the exact same way, and food and nutrition is no exception. While a few diets may be considered “healthy”overall, they may not work well for certain people who require something quite different or more advanced/in depth nutritional inputs. For example, the raw foods diet it touted by many as the ultimate healthful diet, however for someone who is depleted, constitutionally cold with poor circulation and a low digestive fire, the raw foods diet would probably be one of the worst options. Instead, a diet of whole foods, cooked well with warming herbs and spices would be much more balancing and easier to digest. This is just one of many factors to take into consideration. Just as we are aiming for whole foods, we are looking at the whole person.

The Eclectic Triphasic Medical System (ETMS) looks at all of the inputs that goes into the development of cancer – lifestyle, environment, body type, family history, geographic location, seasons, traditional diet (ancestry), diet-gene interactions (nutrigenomics) and organ systems. When we research and apply nutritional therapies and botanical medicines as adjunct treatments (along with any pharmaceuticals and western treatments), we must always look at the whole person to see how effective all inputs are in the landscape of their entire lifestyle. That’s a really big picture, and nearly impossible to come up with one right blanket treatment for everyone.

Most any “cancer diet”you research will almost certainly reinforce the importance of “whole foods and vegetables”- a large category with loads of options that can be overwhelming to the novice cook or fast food (standard American diet) connoisseur.

General nutritional therapies to include every single day:

1. Increase foods that are blood building like beets, collards, cherries, dark leafy greens and black strap molasses – These increase immune function and keep your detoxification system running smoothly.

2. Broccoli – A highly nutritious cruciferous vegetable with proven cancer preventive effects. It is packed full of phytonutrients that contribute to the body’s natural detoxification process.

3. Blueberries – Rich in antioxidants and phytonutrients, blueberries also have proven cancer preventing effects, especially nutrients found in the blueberry skin.

4. Increase healthy fats like coconut oil and avocados – Healthy fat intake, especially via avocados, has been directly linked to the reduction of oral and prostate cancers and contain an extremely high amount of lutein, glutathione and beta-carotene.  Cooking with stable oils like coconut oil decreases the oxidation occurrence of heated oils.

5. Increase fresh, bitter food – Bitter foods like artichoke, dandelion leaf and dark chocolate stimulate the digestive system and assist in liver detoxification. 

6. Decrease sugar intake – Processed sugars (and artificial sweeteners) contribute to “glucose overload”  in most standard American foods, causing insulin imbalance and inflammatory conditions.

7. Decrease consumption of Red Meats – Donald Yance, a leading cancer researcher, states that research on red meat consumption, “has found statistically significant associations between several common cancers (gastric, pancreatic, esophageal, prostate, breast & lung) and total dietary intake of red meat and processed meats”. The preparation of meats of course plays a major role.

     8.  Some other favorite, well researched foods include asparagus, sweet potatoes/yams, bitter greens (dandelion!), pomegranate, mushrooms and spinach.

A general rule of thumb would be to follow a Mediterranean Diet rich in fruits, vegetables, whole grains, healthy fats and minimal red meats and sweets.

As with any botanical or nutritional therapy, we cannot expect or demand a quick fix or immediate resolution. Foundational approaches to healing take time and continued use to show lasting and stable results, and ideally the supervision of a well trained health care professional to tailor a treatment plan that is right for you. It is promising to see the increased research on nutrition and botanical inputs on the treatments of cancers, and we must keep in mind that some of the best treatments are those that are preventative. Keep your entire lifestyle in mind – community, spiritual practice, environment, diet, genetics, body type and even your career. All of this can contribute to the manifestation of disease. As with anything, balance is key!

Richmond Natural Medicine has designed a program (STAR – Support/Therapy/Recovery) for patients at any stage of cancer.  To learn more about the Naturopathic cancer support we offer, click HERE.

References:

Donald Yance

Eclectic Triphasic Medical System

Union for International Cancer Control

California Hass avocado: profiling of carotenoids, tocopherol, fatty acid, and fat content during maturation and from different growing areas

Meat Intake and Risk of Stomach and Esophageal Adenocarcinoma within the European Prospective Investigation Into Cancer and Nutrition (EPIC).

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.

One of the biggest areas we can support as we enter Spring is our digestive system. RNM’s Lindsay Kluge shares her favorite detox foods & herbs for spring.

The body likes to transition slowly – from resting to waking, from low energy to high energy, from emotion to emotion, and especially from season to season. It’s during the seasonal shifts that we often see an uptick in illness and acute symptoms, and this is often due to the dramatic change in weather and temperature from day to day. It’s confusing for the body to have abrupt external and internal change, and although our body’s have an amazing ability to adapt and transition, we can always offer additional support during the seasonal shifts.

Two of my favorite gentle detox foods & herbs for spring include the Ayurvedic recipe for Kitchari, along with cumin, coriander & fennel (CCF) tea.

Kitchari Cleanse

My favorite way to enhance and support the digestive system with the shift into spring is with a 3 day Kitchari cleanse along with daily herbal CCF tea after meals to enhance digestive function, balance the internal energetics of the digestive tract and also build up and nourish the lower digestive tract (large intestines and bowel) with detox foods and herbs. Many of the “detox kits” on the market these days focus on rapid cleansing and not the nutritive component that is so needed by the body.

Any type of cleanse breaks the body down to some extent, and you need to build yourself up before you can break it down. That’s why I gravitate towards kitchari whenever I need to re-set and nourish my digestive system. It’s a basmati rice and mung dal based dish with warming and balancing detox foods and herbs to support the liver while allowing the intestinal tract to absorb extra nutrients and promote daily bowel movements.

Cumin, Coriander & Fennel (CCF) Tea

The addition of cumin + coriander + fennel tea is helpful to combine with any cleanse (and works beautifully with kitchari) because it’s balanced and tri-doshic (good for all body types) and supports the body’s endogenous production of digestive enzymes for optimal food absorption. Make a teapot to sip on throughout the day, or have a small mug (about 6 ounces worth) after meals.

Fennel – one of the best carminative herbs (helps alleviate gas and bloating) that’s aromatic, cooling and mildly antispasmodic in the lower GI (large intestines and colon) to soothe digestion especially after heavier meals with lots of heavy proteins and savory foods. Fresh fennel seeds should be slightly sweet, a little pungent and very aromatic.

Cumin – a very aromatic and anti-inflammatory herb that also functions as a mild bitter tonic. Bitter sensation on the tongue and in the upper GI (stomach and pancreas) help to stimulate the endogenous production of digestive enzymes which break down your macro-nutrients (like proteins, fats and carbohydrates) into smaller, more digestible pieces that are easier to absorb. Energetically, cumin is a warming spice which helps to balance the cooling qualities of both fennel and coriander.

Coriander – the seed of the cilantro leaf, is perhaps the most cooling ingredient in this formula which helps to reduce excess heat from the digestive tract, thus supporting the liver in its detoxification process as well.

Healing Kitchari

• 1 c basmati rice
• 1/2 c mung dal
• 3 teaspoons kitchari spice mix (available here)
• 2 tablespoons ghee
• 6 cups water
• 1-2 cups chopped vegetables (like carrots, broccoli, spinach, beets or turnips)

Wash rice and mung dal and soak overnight. Drain the soak water. In a medium sauce pan, warm the ghee. Add the kitchari spice mixture and sauté for one to two minutes. Add rice and mung beans and sauté for another couple of minutes. Then add 6 cups of water and bring to a boil. Once the kitchari has come to a boil reduce heat to medium-low. Cover and cook until tender (about 30-45 minutes). If you are adding vegetables to your kitchari, add the longer cooking vegetables halfway through the cooking. Add more water if needed. Typically, kitchari is the consistency of a vegetable stew.

If you’re new to food based mono diets, I would strongly recommend you only start with one day at a time and you can always work up to 3 (or more) over time. The kitchari daily cleanse is just as supportive as a 3-7 day timeline, and it’s flexible enough to add in additional foods such as eggs, carrots, beets, greens and cabbages if you need some extra sustenance or proteins to maintain blood sugar levels if that is of concern.

Everyone’s needs are different and working with a nutritionist may be beneficial before incorporating detox foods and herbs for Spring into your diet to ensure you’re getting in everything you need for your unique body type and situation.  If you are interested in embarking on a gentle Spring detox, contact our office at (804) 977-2634 to schedule an appointment with our Nutritionist, 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.

The majority (up to 85%) of new moms experience some level of postpartum baby blues. And another 10-15% experience more severe postpartum depression.

Bringing new life into the world is a miraculous ability of the female body. The time around birth can be joyous and exciting.  Can you imagine this time also being full of feelings of overwhelm, fear, fatigue, and depression?

What causes postpartum depression (PPD)?

The emotional experience of giving birth is enough to cause changes in mood, but on top of that women experience a multitude of physical and biochemical changes during the birthing process. Specifically changes within the immune system as well as the endocrine system especially the HPA-axis, thyroid, and sex steroids (estrogen & progesterone).  These fluxes in hormones and inflammatory systems can trigger the alteration of mood and energy.

In addition to the physical changes, other mental/emotional aspects often contribute to the depression as well.

A 2009 meta-analysis on the rates and risk of PPD showed that a past history of psychopathology and psychological disturbance during pregnancy, poor marital relationship and low social support, and stressful life events were the strongest predictors of PPD.

Baby Blues vs Postpartum Depression

The baby blues are most common and may only last a couple weeks and resolve on their own. Other times the low mood may continue and be more severe, this is postpartum depression. PPD can develop in the first few weeks after birth or up to 6 months later.

How do I know if I have the blues or if I have full-blown postpartum depression?

Symptoms of baby blues:                 Symptoms of PPD:

Mood swings                                               Depressed mood

Crying spells                                               Excessive crying

Sadness                                                       Withdrawing from support

Irritability                                                   Difficulty bonding w/baby

Overwhelm                                                 Intense irritability or anger

Poor focus                                                   Severe anxiety + panic

Sleep difficulty                                           Mental fog and inability to make decisions        

                                                                      Thoughts of harming yourself or baby

                                                                      Thoughts of death and suicide

How do we support mothers through PPD?

We approach PPD just like we approach all of our cases here at RNM, with a whole person perspective (mind, body, spirit). We are looking at all aspects of the woman, not just that she is a new mother.  We listen to her story, her history, how she shows up in the world and what has led to this point.

We are taking into account all levels of being in our approach:

• Physical: The biochemical changes that occur during childbirth – focusing on balancing the hormones is very important here. As is enough sleep!
• Social: Does she have enough support at home? Does she have enough time to take care of herself and her needs in addition to her new baby?
• Mental: Do we need other members on her care team? Therapy and counseling may be suggested if not already a part of mom’s health care team. What are her daily thoughts and perceptions? How can we shift these to be more positive and self-nurturing?
• Emotional: Checking in with her feelings and her own experience of depression. Each mother’s experience of PPD is unique, we take this into consideration to offer individualized support. Our therapies work not only on the physical body, but the emotional body as well.
• Spirit: This part of being is the most subtle, yet can provide the most profound changes in health. Often times over the course of treatment working on the previously described levels of being we create space for the spirit to show up.  Energetic medicines like specific homeopathics, flower essences, and energy work like Reiki, Craniosacral therapy, and even Gemstone acupoint therapy can offer support on this level. Ultimately though, this part of being is sacred to each individual. It is she, and only she, that can tap into her spirit, and invite it to be fully present in her life.

Many of us go through different mood states throughout our lives. Whether it be anxiety, depression, or postpartum depression, there are many ways our naturopathic doctors can support you on your healing journey.  If you are suffering from postpartum depression, please contact our office at (804) 977-2634 to receive the support you need.

Getting Into a Habit Of Healthy Eating Starts With Planning A Weekly Menu That Will Make Eating Healthier More Manageable

As a follow up to the last Batch Cooking: How to Stock a Monthly Pantry article, these small tips will help you prep for a week of healthy meals employing batch cooking methods that save lots of time for busy weeknights. Once you get into the habit of looking ahead at your week and anticipating your schedule, it makes planning your meals much more manageable, and if you plan your time appropriately dinner time will rarely be a stressful time because most of the work will already be prepped. Below are my top 4 tips for planning a weekly menu that I use with my clients over and over again.

Step 1: Plan your recipes. Pick about 3-4 recipes you’d like to make for the week and keep them reasonably simply. I find that pinterest is a great place to store your weekly ideas, rotate through them and store the best ones to use over and over again. Choose recipes that make large portions so you can store them for leftover lunches such as crock pot soups, casseroles, and salads. Keep portioned out servings in glass containers for lunch time servings that are quick and easy to pack.

Step 2: Grocery shop for those recipes before the week starts, ideally on a day off or the same day you’re preparing these recipes. Once you have your recipes picked out, stock your pantry with all of those ingredients so you have everything to get started. Ideally the recipes will have overlapping ingredients like whole grains, spices, vegetables or seasonings so you can mix and match and not have to buy individual ingredients for every single recipe.

Step 3: Batch prep as much as possible and store for later. When you have about 2 hours, prep as much as you can from each recipe so when dinner time comes around later most of the prep work has already been done. Pre-chop your veggies, pre-roast a bunch of root vegetables, go ahead and soak/cook your grains, marinate your meats, soak your beans and even pre-measure your spices if that will save time. You can also prep entire casseroles to just put in the oven the night of. This makes putting dinner together on busier nights much easier because 75% of the prep work has already been done.

Step 4: Look at your calendar – pick out the busiest nights to utilize for your batch cooked weekly meals and then reserve 1-2 slower (usually weekend) nights to cook for the night (or as a family). Batch prepping is ideal to plan ahead for the nights you know you won’t have a lot of time to cook. But it’s always nice to save one or two nights per week to cook together if you have a household, or spend an evening cooking for yourself and enjoying that as a slower process.

Examples of great batch cooking meals: Hearty Chili / Lasagna / Crockpot Meals / Giant Colorful salads with grilled chicken, salmon or chickpeas / Black Bean Burgers / Soups & Stews

Did you know that Spring is a prime time for enhancing natural cleansing and detoxification in our bodies? Are there any health habits and ways of being that aren’t serving you? Are there some changes you’ve been looking to make but find they aren’t sticking?

Below you’ll find some of my favorite tips for replacing bad habits with good ones.

For starters, accept yourself where you are.  It’s important to start making changes from a place of having compassion for yourself about where you are. Rejecting or belittling yourself isn’t helpful and can set you up for failure. Sometimes, this is a spot you’ll need to explore and ease into. Take as long as you need and remember that it’s a practice. Having awareness is the first step.

Tips to support you at this stage:

1. Mantras – Find uplifting phrases about self-acceptance and self-love that resonate with you and  place them in strategic places where you’ll see them often. This could be as simple as placing a sticky note of “You’re enough!” on your desk or on a mirror.
2. Meditation and yoga – If you have a practice already, go ahead and meditate on your mantra or dedicate your yoga class intention to self-compassion.
3. Professional support – Getting a counselor on your care team can help facilitate and expedite your work in this arena. Sometimes there’s a history of trauma and when we work through it, we find greater access to self-acceptance.

Up next is checking-in with yourself about which habits you want to shift and asking yourself why you want to change a habit.  It can be helpful to recall your “why” later to help you stay motivated.

Set yourself up for success with a little prep work.

Prior to actually making the change, figure out realistic steps you can take to increase your chances of being successful with this new habit. This goes for small or large changes. What’s going to be sustainable? Remember, we’re looking for long-term lifestyle changes, not quick fixes. Consider looking for role models – is a friend or colleague rocking it with a given habit? Let yourself be inspired! Avoid the rut of repeating something you’ve done before that hasn’t ever seemed to work.

Take action on your steps.  Be flexible- make adjustments along the way and ask for any help you need.  

Here’s an example:

Bad habit: Not drinking water throughout your day and feeling fatigue and getting occasional headaches because of this.
Good habit and your “why”: Consuming half of your body weight in ounces daily will lead to greater energy and fewer headaches.

Action steps to prepare for change:

1.     Calculate how much water you’d like to consume throughout the day.
2.     Find a cup or bottle you’ll drink from and figure out how many times you’ll need to refill throughout the day.
3.     Decide when in your day you’ll drink the water and go for it!

Action: Execute your plan and enjoy those health benefits!

As naturopathic doctors, we are cheerleaders for our patients in their hard work to replace bad habits with good ones. We offer support at any stage of the behavioral change process and we celebrate our patients’ victories with them.

Please call to speak with one of our Patient Relations Specialists for more information on how naturopathic medicine can help you enhance self-care behaviors to reach your health goals.

It can sometimes be a challenge to stick with your dietary restrictions or stay “on the wagon” when you eat a meal out.  Nutritionist Lindsay Kluge shares her tips for eating out on the healthier side.

As always, I believe that food should be a joyful experience and no matter what you’re eating.  It should be eaten with gratitude, joy and with no negative emotions attached. This means that when you eat out, it can be helpful to look for the healthier options on the menu – especially if you’re prone to “eater’s remorse” and attaching negative feelings onto a delicious meal.

Here are some of my tips for eating out on the healthier side:

1. Go for the most colorful thing on the menu. Usually this is a form of vegetable rich salad with protein that is (hopefully) seasonal and nutrient dense. Stick with oil based dressings like olive oil and vinegar or simple balsamic.
2. Always stick with water (no ice) throughout the meal to avoid extra sugar or alcohol that is difficult to digest and inflammatory to the liver. Drinking room temperature water is so much better for your stomach while you digest so you’re not dampening the digestive fire with cold beverages while the stomach works hard to break down your food.
3. If you’re dish comes with sides or toppings, stick with the vegetables instead of the fried things or extra carbohydrates (like chips or fries). If you’re plate comes with fries, ask for a side salad instead.
4. Avoid the syrupy, creamy and fried options and stick to grilled, sautéed or steamed dishes. This usually keeps ingredients more simple and pure with less fat and sugar included.
5. Keep it well rounded: Always look for a substantial protein (grilled meat, beans/legumes, soy based products or eggs), lots of vegetables and a simple whole grain. Half of the plate should be colorful veggies, ¼ protein and ¼ whole grain carbohydrate (such a brown rice, quinoa, barley or even sweet potato etc).
6. Specials – Often the daily specials mean the ingredients are fresh and new and sometimes local to your restaurant area.
7. Eat slowly. Savor your meal and enjoy the company you’re with. Eating rapidly leads to overeating and over stuffing your stomach, hindering the digestive process. Remember, meal portions served in the US are absurdly large – you don’t (and probably shouldn’t) feel inclined to clean your plate. Box half of it up and enjoy the leftovers on another day.

Interested in more customized and tailored nutrition information just for you? Contact our office at (804) 977-2634 to schedule an appointment with our Nutritionist, Lindsay Kluge, M.Sc, CNS, LDN and get started today!

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.

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