Healthy fats are essential for maintaining good health and promoting optimal functioning of the body. However, the types and quantity of oils and fats that should make our way into our diet has become quite a controversial topic. Some have been told to avoid all fats in order to reduce cholesterol levels, while others swear by a high-fat, ketogenic diet in order to maintain their health. In order to determine how to make use of fats in our diet, we must understand which fats to avoid and why.

The majority of the oils we find in packaged or processed foods are inflammatory oils that are guaranteed to contribute to metabolic issues when consumed often. These include canola, safflower, peanut, corn, soybean, sunflower, cottonseed, and palm oil. Vegetable oils and those mentioned will oxidize when heated, causing inflammation to the body. They also contain trans fats and increase triglycerides in the body, which is linked to cardiovascular disease, obesity, and metabolic...

The holidays often bring about so much joy and excitement for many as they are able to spend time with loved ones, possibly travel, and gather together with delicious food! However, with so many events and circumstances to attend to, the holidays may also bring about a sense of overwhelm, with less time to rest and recharge. For others, certain holiday seasons could bring about feelings of sadness, loneliness, grief, anxiety, or overwhelm. It can often bring peace to let go of expectations and refrain from pushing ourselves to be or feel a certain way, allowing ourselves to engage in activities in whatever capacity we wish. No matter what season you are experiencing in life, we wish that our community members would embrace peace and enjoyment, whatever that may look like, in situations that may not meet our expectations.

Therefore, we encourage giving ourselves permission to feel what we are feeling, rather than placing unrealistic expectations on ourselves and others. Not...

Movement is a major aspect of health, as it is a key player in maintaining metabolic function, blood sugar regulation, mental wellness, immune function, and more. An active lifestyle promotes healthy regulation of gene expression, meaning the genes that promote healing are turned on and genes that contribute to disease can be downregulated! One specific gene involved in longevity and lean muscle maintenance, MTOR, is expressed only through adequate high-quality protein consumption or exercise. With that being said, maintaining a consistent exercise regimen is so necessary for our overall wellness and longevity.

However, finding the right type of movement for you can be challenging. We encourage our patients to engage in activities that they truly enjoy versus pushing through sessions they dislike, as this builds resentment or may cause a yo-yo approach. We believe it is best to incorporate habits that are sustainable, and enjoyable and reap the health benefits you wish for!...

Small intestinal bacterial overgrowth, or SIBO, is a condition in which the small intestine becomes overrun with harmful bacteria. These bacteria can contribute to a range of symptoms, including digestive issues, fatigue, hormone imbalances, skin issues, histamine intolerance, appetite changes, and weight changes. If you have ever struggled with SIBO in the past or are currently struggling, you know the bloating and discomfort are very real!

SIBO occurs when microbes that would typically exist in the large intestines, make their way to the small intestines where they do not belong. Here they feed on food particles that are not efficiently moving through to the large intestines, causing the production of either hydrogen or methane gas, as a byproduct of the fermentation process. The gas produced by these microbes has an annoying ability to slow down digestive motility.. This is why SIBO sufferers experience bloating and often extreme stomach distention from trapped gas and...

Feeling through the pain of our circumstances is the most healing and courageous thing we can do for our bodies and minds after living through trauma, whether it was a minor or major traumatic experience.

Most of us wish we could skip through the phases of feeling the painful emotions involved in the healing journey. We may take the initiative to identify where the pain derived from, acknowledge why we are the way that we are, and then we want to jump miles ahead toward an envisioned end point of healing. However, our bodies and minds will not allow us to do so. Self-awareness does not indicate healing, and often keeps us trapped in our past pain when we do not take the necessary steps to process the emotions behind the event.

It takes courage to allow ourselves to feel the pain of our traumatic experiences. Our brain has a tendency to try to protect us, telling our minds that it is too much to confront, so we push the feelings down even further down, burying the...

Mind-body techniques are part of my existence. It is the operating system in which I operate. Food and nutrition are one of the most important aspects of mind-body medicine that I practice.  Movements are also part of my life and can vary from hiking to resistance training to tai chi and qigong.

Meditation, imagery, and special breathing techniques help me battle stress both internally (from within) and (externally) from my environment. 

I previously worked in the aerospace industry for 14 years as a computer software analyst/engineer. I worked on the International Space Station program, Constellation, and my last project was in wearable technology. 

In February of 2014, I decided to leave my NASA family behind to finally pursue my passion in holistic health and wellness. This was a very hard decision for me. However, I felt a moment of clarity, the kind that I had not felt in such a long time. So without any hesitation, I enrolled in the...

Dysautonomia is at times, very difficult to diagnose. Symptoms may range on a scale of moderate to severe, which has caused a tremendous amount of frustration in our patients with dysautonomia.

Dysautonomia is a condition that affects the autonomic nervous system, which regulates many of our body's processes, including heart rate, digestion, breathing, and temperature control. To put it simply, it is a dysfunctional relationship between the body and the brain. Dysautonomia can take many forms and affect people in different ways. Some common dysautonomia symptoms include fainting or dizziness upon standing up quickly, intermittent pain throughout the body, fatigue and weakness with minimal exertion, digestive issues such as constipation or diarrhea, trouble swallowing, fluctuating heart rates between fast and slow rhythms, difficulty regulating normal body temperature (too hot/cold), sleep issues, excessive sweating or lack thereof, and digestive issues including...

Managing Diabetes is an extremely challenging journey for many, as often people do not know where to start, or where to find trustworthy educational resources and tools to manage blood sugars and their diet. It may also be an extremely lonely process of healing for many, especially when attempting to make lifestyle changes rather than relying solely on medications. There are too many diets to weed through and so much information on the internet can lead to feelings of hopelessness.

This is where health coaching can be a huge support, especially in the realm of group support. We have a community-driven program designed by doctors and coaches who passionately guide members toward health and resiliency through education, compassionate guidance, empathy, and ongoing accountability within a safe and supportive virtual space.  Data has shown that group visit attendance as well as one on one coaching corresponds with improved a1c, (the most important value used to measure...

Phytonutrients are compounds found in colorful foods that play an important role in our health and well-being. These phytonutrients, which help protect us from a variety of diseases and illnesses, including everything from cancers to heart disease, is why we encourage people to eat a "rainbow a day" of real, whole foods vs. processed foods that are pigmented with various chemicals and dyes.

To get the full benefit of phytonutrients, it is essential to eat a wide range of colorful plant-based foods. This ensures that you are consuming a phytonutrient spectrum that includes all the different phytonutrients, such as carotenoids, flavonoids, and polyphenols. By doing so, you give your body access to the wide range of health benefits of these phytonutrients. Additionally, eating a wide variety of plant-based foods increases prebiotic and probiotic-rich fiber in the diet, which is so necessary for the health of our gut. Studies have shown that the more variety in the diet, the...

Looking for easy breakfast options that are both nutritious and delicious? Look no further than this handy post, featuring some of our favorite on-the-go breakfast ideas.

Whether you're short on time in the mornings or just looking for a quick and healthy way to fuel up before work or school, these tasty options have you covered. Rather than stopping for a donut or fast food on the way to work, you may want to try to prepare these breakfasts in advance or the night before to save you some time! This way, you can start your day off right with increased energy and motivation, rather than with the heavy feeling of a carb coma, bloating, and brain fog. Let's dive right in to some of our favorite breakfast ideas!

During the cold winter months, you can never go wrong with a warm, comforting bowl of hearty oatmeal. The key when having oats in the morning, is to always include healthy fats and protein in order to off set the sugar spike from the complex carbs in the oats, and...