How do I get healthy, tasty food onto my table?
Dr. Colby provides an extensive list of healthy prepared food options to support eating well in our busy modern lives.Read more »
Dr. Colby provides an extensive list of healthy prepared food options to support eating well in our busy modern lives.Read more »
The question of what determines true happiness has been asked by many philosophers and psychologists throughout time. Some people are firmly in one camp or the other and some believe that it is a balance between the two that is most important. Susan Peirce Thompson (professor of psychology) recently lectured on some research done by […]Read more »
Recently, I’d been having a hard time finding a local, reliable source for organic bulk culinary spices so I decided to try ordering some online from Mountain Rose Herbs. When my package arrived, I was thrilled to open each spice packet, smell all the mouth-watering scents and spend the time refilling my spice jars. To […]Read more »
It’s taken me years to finally practice what I preach and make a habit of batch cooking on the weekends. Some weekends I do more than others but one really easy thing that dramatically decreases the incidence of the stressful, harried weekday morning is prepping “quiche muffins” for the week. I do it while I cook […]Read more »
Dr. Colby reviews some simple ways to support your body through a new year cleanse.Read more »
We typically think of willpower as the inner strength that we use to resist temptation. We use it to choose the apple instead of the cookie. Or the salad instead of the french fries. Willpower is used as the foundation for many diet programs and without it we falter and fail. We tell ourselves that […]Read more »
Dietary changes and food elimination diets are treatments that I recommend routinely with patients. Having experienced the benefit of this therapy in my own life, I know the importance of making dietary changes. Patients remind me, however, that it is not always easy to change something that we do everyday, three or more times per […]Read more »
Hallowe’en – an entire day, even week, devoted to collecting candy. If you’re a parent trying to get your kid to eat healthfully, this holiday can be one of the most challenging. What’s a parent to do?Read more »
Could it be low blood sugar?? There are those lucky people who actually feel hungry when their blood sugar dips but many people experience a host of much more subtle symptoms throughout the day. The list of common symptoms of low blood sugar (ie, hypoglycemia) includes fatigue, brain fog, irritability, headaches, anxiety, depression, insomnia […]Read more »
Relish the end of summer! Here is the second installments of simple recipes to help prolong the delicious, light flavors of summer despite autumn’s quick approach. Earlier this week I shared my favorite Gazpacho recipe and today, I am sending you a light, easy cucumber salad. Enjoy! Cucumber salad Peel (if desired – I half […]Read more »
Relish the end of summer! Here is the first of 2 installments of simple recipes to help prolong the delicious, light flavors of summer despite autumn’s quick approach. Enjoy! Gazpacho Gazpacho is a raw soup that is served cold. It whips up in the blender or VitaMix in no time at all and keeps really […]Read more »
Dr. Colby answers the question is it better to eat 6 small meals or 3 larger meals?Read more »
My last few blog posts have talked about flipping your biochemical switch to fat burning mode by avoiding blood sugar spikes and the subsequent release of insulin. In my first post I talked about how the current concept of eating less and exercising more for weight loss is outdated and I suggested the following three […]Read more »
Dr. Korza shares her latest recipe – Chicken Mango Avocado salad!Read more »
Have you ever seen a lion stalk a herd of wildebeest searching for the skinniest one with the least amount of fat? In the natural world, fat is a prized commodity. It is calorie dense, allows longer satiety because it burns slowly and provides needed nutrients not found in other food types. Humans have been […]Read more »
As winter wraps up and we get ready for the cornucopia of spring and summer vegetables, I find myself already nostalgic for my standby winter crops. I whipped up this quick soup as a result the other night and I trust you’ll enjoy it as much as I did! Ingredients: 1 head cauliflower 3 leeks […]Read more »
Don’t be fooled by the simplicity of this recipe. Every time I serve it, people rave about how good it is and then can not believe that all it contains is steamed veggies, olive oil and salt! This is the perfect way to help you get your daily 1-2 servings from the Brassica family. Ingredients: […]Read more »
In my last post (read here) I discussed how burning fat is a biochemical state that is controlled by hormones and has very little to do with eating less and exercising more. Flipping your biochemical switch from fat storage to fat burning is all about controlling insulin and cortisol levels. I offered these three simple […]Read more »
Super Easy Applesauce I have a confession to make. I am not a fan of fruit. It’s not that I don’t like it – I’d just rather eat a carrot, or a cucumber over an apple or an orange any day! There are, of course, exceptions to my fruit disapproval – I love strawberries and […]Read more »
CHICKEN SOUP My mom always made chicken soup when I was sick as a kid, saying it was “good for colds”. A few decades later, the Mayo Clinic lists chicken soup as a cold remedy, writing that it is anti-inflammatory and relieves congestion. PubMed (an online database of medical journals) even has a study showing […]Read more »
The “Calories In, Calories Out” model has been the dominant paradigm for several decades. This model asserts that if you decrease “calories in” by eating less and increase “calories out” by exercising more you will lose weight. Many, many people have not had this experience. They will eat a small bowl of oatmeal for breakfast, […]Read more »
Ingredient List: 5 small kabocha or kuri squash 1 pound each 100% pasture-raised ground pork and ground ground beef 1 red onion 2-4 cloves garlic coconut oil olive oil salt Dukkah All about the ingredients: Dukkah means “to crush” and referrs more to how this part of the recipe is made rather than the actual […]Read more »
“You tell me to eat well but where in my day am I supposed to find the time to actually make this happen?” This may be the question I most frequently hear from patients. Given that our lives are so busy yet eating well is essential to optimal health, here are a few tips to […]Read more »
Green smoothies can be a life-changing way to get loads of nutrients quickly and deliciously. Once you get the hang of making them and stocking the right ingredients, you’ll have a delicious glass of energy in your hand in about 5 minutes. Ingredients: -1 cup washed greens (Spinach, spring mix, lettuce, kale, chard, cabbage, etc.) […]Read more »
They may look like baby cabbages, however, Brussels sprouts deliver loads of heath benefits. The buds are rich in protein, dietary fiber, vitamins, minerals, and antioxidants. Ingredients: -1 lb Brussels sprouts -2 cloves garlic -Juice from 1/2 lemon -Olive oil to taste -Salt and pepper to taste Directions: Place oven rack at highest level in […]Read more »
Asparagus season is here! Did you know that asparagus is not harvested until 3 years after planting? And that white asparagus is just green asparagus that has been deprived of sunlight? Visit your local farmers market for fresh, organic asparagus. High in fiber, folate, potassium and vitamins C and K, it is a delicious, healthy […]Read more »
Kabocha squash is rich in beta carotene, high in iron, vitamin C, potassium, and smaller traces of calcium and folic acid. It also contains minute amounts of B vitamins. Kabocha seeds are very high in zinc, which is proven to minimize the intensity and duration of colds and flus. How to prepare Kabocha squash: (Works […]Read more »
It seems that everyone is going gluten-free these days. As more and more products labeled gluten-free appear in grocery stores, many people are buying these “healthier” products without really knowing what gluten means.
Well, in case you don’t know, gluten is a protein found in certain grains such as wheat, barley and rye. In gluten-sensitive people, it can cause inflammation and immune imbalance.Read more »
It is a common saying among naturopathic doctors that the gut is the “second brain.”
This is because the enteric nervous system of the gut can function independent of the central nervous system (the brain). At the same time, these two systems are connected.
Serotonin is a neurotransmitter associated with our level of happiness, low levels showing a correlation with clinical depression. Interestingly, the majority of serotonin in the body comes from our gut.Read more »
Ready for an unexpected treat? This yummy recipe features the smoky flavor of hazelnuts. Hazelnuts contain healthy fats that can help clean out the plaques from blood vessels. They are also rich in proteins, fiber, essential vitamins and minerals. And last but not least, hazelnuts contain a rich supply of phytosterols, which are found in […]Read more »
Overweight and taking daily steroids for a rare condition that causes him to chronically break out in severe hives and rashes, Joe Cross hopes to give his health a major jump-start and perhaps inspire some people to join him along the way.
The movie features Joe chatting up people he meets. Their reactions to his endeavor are priceless. They mirror all of the possible reasons one could have for not making healthy dietary changes.Read more »
Vitamin D has become a popular topic in the last few years, with more studies and articles about it appearing in the media every week. The available information consistently shows us there are even more benefits from Vitamin D than previously known.
We use the term “vitamin” in reference to Vitamin D, which in reality acts more like a hormone than a vitamin in the body. It is essential in the regulation of calcium metabolism, helping our bones to become and stay strong. Since Americans have one of the globe’s highest rates of osteoporosis, it is in our best interest to prevent the disease by taking adequate amounts of Vitamin D.Read more »
The benefits of eating a balanced breakfast are many (more on what balanced means in a minute). The biggest impact that I see in the lives of my patients who switch from being breakfast skippers to regular breakfast eaters is that they have balanced energy throughout the day and improved mental clarity.
The afternoon slump (usually between 2-4pm) that once lured them to a cup of coffee, a cookie or a piece of chocolate no longer occurs. Gone is the insidious brain fog that compelled them to leave work early. Now these clients have enough energy and motivation left over to cook themselves a real dinner that nourishes the body and brightens the soul.Read more »
Starting to feel low or like you are on the cusp of a cold or another acute illness? Warming socks may be the perfect antidote. Warming socks increase circulation, stimulate the immune system and decrease congestion. Some people even find that they sleep more peacefully and handle stress better when using them on a regular […]Read more »
Most of us think about bacteria, viruses and fungi when we have an acute illness like a cough, the flu or a nasty-looking rash. But what most people don’t realize is that microbes can also cause long-term issues like fatigue, joint pain and even mental illnesses. About 50 years ago, Dr. Thomas Brown, a rheumatologist, […]Read more »
The word antioxidant is thrown around a lot, but what exactly is an antioxidant? In order to understand antioxidants we must first understand free radicals.
Free radicals are like little explosives that float around the body starting fires and causing damage to cells and DNA. Free radicals are produced in our bodies to fight infection and are designed to kill bacteria, viruses and other foreign materials. When inflammation becomes a persistent state as it is in diabetes, heart disease and most of today’s chronic diseases, it leads to the constant production of free radicals. Without a bacterial cell to destroy, these free radicals turn to our own cells. This is called oxidative damage and is associated with things like cancer, atherosclerosis, autoimmune disease and aging.Read more »
We are what we repeatedly do. Excellence, then, is not an act, but a habit.- Aristotle I’ve heard it said that 21 days must pass before a new behavior becomes habit. Other sources cite 7 repetitions as the magic number before the transition from struggle to ingrained function occurs. Whatever the magic formula, changing habits […]Read more »
We are underway at the office with our second exercise challenge. Each of us has set a personal weekly fitness goal, tracking our progress with stars on a chart—quite basic but effective.
Initially, my goal was some combination of 10,000 steps, a 90-minute yoga class or a 60-minute gym session 5 days a week. To help motivate me and based on the recommendation of a patient, I got myself a pedometer call the FitBit (www.fitbit.com). It helps me track my steps, physical activity and if desired, calories, weight, blood pressure, blood sugar and sleep. It is simple, easy to use, relatively inexpensive and highly recommended.Read more »
Have you ever watched a toddler bang on a door or window, asking to go outside, or cry when carried indoors? Toddler instinct is alive and knows that being among the trees, grass, rocks, and water nourishes people in ways that nothing else will. It is a built-in wisdom that could help us adults improve […]Read more »
On an almost daily basis I imagine what my life would be like if I were “That Person.”
The one who maintains all of the good habits, keeps the house organized, goes to the gym every day, goes to bed at a reasonable hour and takes vitamins and supplements on schedule.
I compare myself to That Person and say to myself, “If only I were as organized I would be happy.” At that point I take a deep breath and remind myself that although I may not be a paragon of perfection, I am smart and resourceful and have a passion for a healthy lifestyle.
Following this conversation with myself for the nth time, I committed to working with respected coach Dr. Sydney Metrick, who specializes in personal organization. My hope was that I could learn some strategies for maintaining all of the healthy lifestyle habits that I value so much.Read more »
This antioxidant-rich pesto is also dairy-, soy-, gluten- and egg-free. It tastes delicious and is reminiscent of pesto made with pecorino, despite its being completely dairy-free. Ingredients: -1-3 ounces raw walnuts -2-4 cloves of garlic (depending on desired taste and garlic tolerance) -2-5 bunches of basil (depending on desired taste) -Juice from 1-2 lemons or […]Read more »
One of my favorite Sesame Street characters was singer-songwriter Don Music. He composed songs like “Mary Had a Bicycle” and “Whistle Whistle Little Bird.” He often struggled with lyrics and in his frustration he would bang his head on the piano keys, moaning, “I’ll never get it! Never! NEVER!”
Ever feel this way about your healing journey? You put in the effort, you’re feeling happy and healthy, and then suddenly things kind of fall apart and you feel like crap again?Read more »
With Halloween behind us, we have officially entered into the holiday season. The days are shorter, the nights longer and cooler. Our clocks have changed. Social commitments are up and our adherence to dietary protocols is likely down.
The abundance of activities during this time of year threatens to knock us out of balance and push us back into a state of ill-health/dis-ease. Here, then, are a few tips to help you make it through to 2014 as healthfully as possible.Read more »
Fall has arrived and with it, the harried months of November and December, when our lives become even busier than they usually are. It seems that all around us is an overabundance of articles on how to stay healthy through the winter and holidays, as well as a plethora of invitations to parties, Thanksgiving feasts […]Read more »