holistic health

When I was 21, I had my first child.  After having an epidural, I experienced a lot of back pain and went to a back specialist.  He offered to adjust my back as he felt my hips were misaligned.  He had adjusted my back a few times before, but when I told family members that I was getting my back adjusted, they warned me to be careful of being adjusted because early onset osteoporosis runs in my family.  I expressed my concerns to the doctor, and he literally laughed in my face, saying it wasn't possible to have osteoporosis at my age.  His tone was derisive and scornful.

Looking back now, I should have walked out of the office right then.  He was so disrespectful and didn't even offer to check with an X-ray or bone density test.  But hindsight is 20/20.  I didn't have the confidence at that point to stand up for myself.  I didn't have all the information I needed.  I had a deeply held respect for authority and the belief that doctors knew best.  As he wielded his "I know better than you" card, I shrank and felt so dumb for even bringing up the possibility that he dismissed so completely.  I felt so embarrassed that I didn't even think to ask to be tested.

I humbly climbed up on the table.  He proceeded to crack up, up, up my spine until I heard a crunch and felt pain.  I yelped.  As I stood up, that pain was still there.  I twisted and stretched and told him it hurt, and he brushed it off, saying adjustments are sometimes uncomfortable and it would work itself out.  The pain didn't go away that day, and the next morning, that one spot on my spine was throbbing.  I was traveling for the weekend and sat in a car all day while the pain worsened.  My trip was physically excruciating and miserable, although I tried to smile through the pain. 

When I returned, I went back and demanded an X-ray. I told him the pain started when he adjusted my back before my trip and only got worse each day.  Sure enough, I had a compression fracture.  He and I both knew exactly what had happened.  I was also diagnosed with osteopenia, the precursor to osteoporosis, which was clear from looking at the X-ray.  He was wrong. 

Doctors can be wrong.  They are often wrong!  Much of what they do is guesswork. And they hurt patients because of it!  Many of them are so full of themselves that they won't listen when a patient expresses concerns.  Many of them think they are infallible and don't bother looking into things further when they should. This is a huge problem!  

But another problem is that patients trust too much as I did.  They don't advocate for themselves or walk out when they should. Patients don't do their own research and aren't armed with the knowledge that builds confidence to stand up for themselves.  This can be corrected!  This is one of the biggest reasons I created this website.  I am arming moms with knowledge and confidence to advocate for their own health, both at home and at the doctor's office.      

Read how I got through this time with an infant and a broken back here.

 As a mom, you know that taking care of yourself is essential to taking care of your family. But with everything on your plate, it can be tough to find the time (and energy) to take care of yourself. That's why I've put together a list of the best self care rituals for moms—rituals that are quick, easy, and effective. So whether you're looking for ways to reduce stress, get more sleep, or just feel better overall, these self care ideas are sure to help.

One of the best things you can do for your health is to get enough sleep. When you're well-rested, you have more energy, you think more clearly, and you're better able to handle stress. But when you're running on empty, it's all too easy to snap at your kids or make poor decisions. So how can you make sure you're getting enough shut-eye?

First, establish a bedtime routine and stick to it as much as possible. This means going to bed and waking up at the same time each day, even on weekends. Second, create a relaxing environment in your bedroom by investing in comfortable sheets and pillows, using blackout curtains or an eye mask to block out light, and setting the temperature to a comfortable level. And finally, avoid using electronics in bed—that means no TV, no laptops, and no phones. Instead, try reading a book or listening to calming music before falling asleep.

You are what you eat—and that's especially true when you're a mom. Eating nutritious foods helps improve your mood, gives you more energy, and keeps your immune system strong—all things that are essential when you're juggling motherhood and everything else in your life. So how can you make sure you're eating right?

Start by planning ahead. Meal prep on the weekends so you have healthy food options during the week. And pack snacks for yourself and your kids so you're not tempted by unhealthy junk food when hunger strikes. When it comes time to sit down for a meal, make sure half of your plate is filled with fruits and vegetables, one-quarter is protein (think beans), and one-quarter is whole grains (like quinoa or brown rice). And drink plenty of water throughout the day to stay hydrated.

In addition to getting enough sleep and eating well, it's also important to take some time each day just for yourself. Whether it's reading a book while your kids are napping or taking a yoga class after they go to bed at night, carving out some "me time" is crucial for maintaining your sanity as a mom. And don't worry if you can't do it every day—even 10-15 minutes of alone time can make a big difference in how you feel.  

As a mom, self care is essential—but it doesn't have to be complicated or time-consuming. By incorporating some (or all) of these simple self care rituals into your daily routine, you'll feel happier, healthier, and more balanced—which means you'll be able to give your best self to your family every single day.  

For more Self Care Rituals, See Part 2.

Fast food has been a staple in many people’s diets for years. Let's face it, for moms on the go, it’s convenient, fast, and often delicious. But for all its benefits, it also comes with some serious drawbacks. In this blog, we’ll explore why you should stop eating fast food and make better choices when it comes to fueling your body.

The most obvious reason why you should stop eating fast food is because it’s nutritionally void. Most fast food items are loaded with calories but lacking in essential vitamins and minerals that your body needs to thrive. Even if you opt for “healthier” options like salads or grilled sandwiches, they can still be loaded with unhealthy fats or added sugar—not to mention preservatives that can have an adverse effect on your health over time.  The high number of calories, plus the low number of nutrients, means gained weight, diabetes, heart disease, and many other issues that add up over time. 

Another reason why you should stop eating fast food is because it can quickly become a habit. Constant exposure to unhealthy eating habits can lead to poor dietary choices for both you and your children down the line. Even if you feel like you’re making good decisions now by opting for healthier menu items at the drive-thru, these habits will catch up with you eventually if you don't make an effort to break them. In addition, frequenting fast food restaurants can become an expensive habit over time as well as an unhealthy one—after all, those dollar menus add up! Plus, since these restaurants are often open late into the night, they can disrupt your sleep cycle if you start relying on them too much for late-night snacks or meals.

As most have experienced, eating just one fry is not possible.  Fast foods - even the salads - are designed to be addictive through the taste and the chemical effect on your brain.  Many foods are as addictive as cocaine.  Being addicted keeps you coming back for more, which is good for someone else's bottom line, but not good for your waistline or health!

All in all, there are plenty of reasons why you should stop eating fast food and look for healthier alternatives instead. Sure, it might not always be convenient or easy—but your body and wallet will thank you in the long run! And it usually takes about the same amount of time to drive to the restaurant, order, and go back home to eat, as it would to make a simple, but healthy meal at home. By ditching the drive-thru and choosing nourishing foods instead, you'll be setting yourself up for success both now and in the future. So go ahead—say goodbye to those greasy burgers and hello to a healthier version of yourself!

Yes!!   If you’ve ever heard the phrase “eat your mushrooms, they’re good for you!” then it’s likely you have an idea of the health benefits of eating mushrooms. But do you know what makes them so special? Let’s take a look at why these fungi are powerhouses on the nutritional scene.

Vitamin D Content: Did you know that some mushrooms contain vitamin D? This is especially true for mushrooms that have been exposed to sunlight prior to harvesting. Vitamin D helps with calcium absorption and bone health, as well as aiding in the functioning of many systems throughout the body. Studies have even shown that increasing vitamin D intake can reduce the risk of certain types of cancer, making it a nutrient worth looking out for.

Anticancer Properties: Several studies have suggested that certain types of mushrooms may help reduce one's risk of developing certain types of cancer. For example, shiitake mushrooms have been linked to reduced risks for colorectal cancer and breast cancer, while maitake mushrooms may help reduce risks for prostate cancer and lung cancer. While more research needs to be done on this topic, there seems to be some promise in the anticancer properties of certain mushrooms.

Immune System Support: Eating mushrooms can also support your immune system in multiple ways. For starters, they contain antioxidants which can help protect against oxidative damage caused by free radicals in the body. Furthermore, they are also rich sources of B vitamins which provide energy and support metabolic processes throughout the body. Finally, mushrooms are also high in copper which aids in red blood cell formation and healthy nerve function - both important parts of maintaining a healthy immune system!

There is no doubt about it - when it comes to nutrition, mushrooms are something special! They are packed with lots of essential nutrients like vitamins and minerals which can benefit your overall health in many ways - from providing immune system support to reducing one's risk for certain cancers. So next time you hear someone say “eat your mushrooms!” don’t forget why - because they truly are superfoods!  Daily consumption is recommended for mazimum benefits!

More about the benefits of cooking mushrooms, here.

Do you ever find yourself looking at the farmer's market or grocery shelves and wishing you could create a delicious and nutritious salad that would keep your family happy and healthy? Making the perfect salad is easier than it seems! With this guide on how to prepare leafy greens, cruciferous vegetables, protein sources, vegetables, and onions in a single dish, creating a meal time masterpiece has never been simpler. And best of all - with proper planning you'll have an array of flavor combinations available for many meals to come!

The first step to making a perfect salad is to choose the right base. A good base should be leafy and crisp, like romaine lettuce or spinach. Avoid using iceberg lettuce, as it is not as nutritious and does not have the same flavor. I love dark leafy greens or purple colored lettuce, too.  Mix it up!

(Yes - these get their own category, they are sooooo good!)  Next, add some cruciferous vegetables to your salad. Cruciferous vegetables are high in fiber and vitamins, and they add a delicious crunch to your salad. Good options include broccoli, cauliflower, kale,  cabbage, and Brussels sprouts.

Protein is an important part of any meal, and salads are no exception. Add some cannellini beans, black beans, lentils, chickpeas, nuts, seeds, or tofu to your salad for a boost of protein. 

Add some additional vegetables and fruits to your salad for extra flavor and nutrition. Good options for vegetables include tomatoes, carrots, peppers, and cucumbers. Get creative and add any other vegetables you enjoy!  (Mushrooms aren't veggies, but I will throw them in here. You can add them in - lightly cooked). Fruits such as berries, citrus, and grapes are also excellent to add in your salad!

A little bit of onion can go a long way in adding flavor to your salad. Don't stick with just the basics of white or yellow.  Try purple, or choose a sweet onion such as Vidalia or Walla Walla for the best flavor. If you don’t like onions, you can also add shallots or chives.

Last but not least, don’t forget the dressing! A good dressing will tie all of the flavors together and make your salad taste even better. Choose a light dressing such as vinaigrette or lemon juice, and avoid heavy dressings like ranch or Caesar.  Even better, make your own with seeds, nuts, or avocado!  Dressings are simple to make and delicious!  

Now that you know how to make the perfect salad, go out and enjoy all the leafy greens your heart desires! Remember, a good salad has a mix of leafy greens, cruciferous vegetables, protein, other veggies and onions, topped with a seed/nut/avocado-based dressing. This gives you a nutrient balance that will fill you up and satisfy your body's needs. Now you know the truth about salad power!  Try to eat a big salad every day!!