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As December 2024 draws to a close, it’s the perfect time to pause and reflect on the journey we’ve taken this year.
It’s that time of year again when we think about how to show our love to family, friends and community.
Our bodies are home to trillions of microorganisms, collectively known as the microbiome. Recent research has shed light on the fascinating relationship between the gut microbiome and our hormonal systems, particularly in women. This interplay has far-reaching implications for various aspects of health, from reproductive issues to metabolic disorders.
As a functional medicine physician, I've witnessed countless women struggle with the often-overlooked mental health challenges of perimenopause. This transitional phase, typically occurring in your 40s or early 50s, is more than just hot flashes and irregular periods. It's a complex interplay of hormonal shifts, life changes, and biological processes that can significantly impact your mental well-being. In this post, we'll dive deep into the vulnerability of mental health during perimenopause, exploring why it happens, how it manifests, and most importantly, what you can do about it. Whether you're in the thick of perimenopause or approaching this life stage, understanding these changes can empower you to navigate this transition with greater ease and resilience.
Menopause is a natural biological process that marks the end of a woman's reproductive years. It's a significant transition that every woman experiences, typically in her late 40s or early 50s that occurs over several years. Let's delve into the fundamentals of menopause, exploring its definition, the hormones involved, and the symptoms that women may experience.
The symptoms and changes that occur in perimenopause and menopause are natural, however, women now have access to bioidentical hormones that can help alleviate symptoms such as hot flashes, insomnia, and mood swings. Additionally, many individuals opt for hormones for their benefits to the health of the brain, bones, heart, as well as preventing dryness and atrophy in skin and vaginal tissues.
Consider these steps to prepare for hormone therapy:
In functional medicine, we approach weight loss much differently than the conventional world. Oftentimes, when the root cause of a condition are addressed, weight loss naturally occurs.
A functional medicine approach to weight management includes:
This recipe is a little gem. It is so decadent and delicious yet lacks gluten, dairy and excessive sugar. The ingredients come together quickly. Using a blender is a cheater’s way to make sure your custard is smooth and silky rather than lumpy.
At Relish Health, a hemoglobin A1c (HbA1c or A1c) is a routine lab. It measures the extent to which hemoglobin in the blood has been affected (“glycosylated’) by blood sugar. Optimizing blood sugar balance is important for controlling inflammation and promoting longevity. With over 100 million Americans living with diabetes or pre-diabetes and millions more with suboptimal blood sugar balance, having a clear picture of your blood sugar levels is crucial.
This recipe is inspired by an appetizer from a favorite restaurant. I had the dish three times!!! while on holiday because I was so obsessed with the delicious flavors. I’ve managed to recreate this favorite dish to share with you.
The recipe is easy, but it does require multiple steps. I assure you; this dip is worth the effort. Eating healthy doesn't mean sacrificing flavor or fun. This gluten and dairy free, low carb friendly recipe makes an elegant and nourishing appetizer to offer your guests. Best of all, this smoked salmon recipe does not require any special equipment.
It’s that time of year again when we think about how to show our love to family, friends and community. Gifts don’t necessarily come wrapped in a little box to make a big difference. Consider some of these options:
Winter is here and many of us are confronting the long gray days that may take a toll on our mood. If you struggle with a low mood every winter, these strategies may make this winter a bit brighter.
This week is a birthday week at my house. I strongly believe that life is meant to be celebrated, but not at the expense of feeling unwell. In our household, three out of four of us eat gluten and dairy free to ensure we feel our best. Over the years, I've become adept at creating gluten-free, dairy-free, and (mostly) refined sugar-free treats that are both indulgent and perfect for celebrations. These cupcakes have a delightful graham cracker-like flavor, thanks to the cinnamon and honey, which pairs beautifully with the rich chocolate frosting and toasted marshmallow. The recipe is too good not to share!
Bones form the scaffold of our bodies, providing structural support, protecting vital organs, and serving as reservoirs for essential minerals. Beyond their mechanical role, bones are living tissues, constantly undergoing remodeling and regeneration. It is easy to take our skeleton for granted, but understanding the pivotal importance of bone health has profound implications for longevity, mobility, and the overall vitality of the human body.
How to provide optimal care for your bones:
The skin is the largest and most external barrier of the body with the outer environment. It is richly perfused with immune cells and heavily colonized by bacteria. These microbes help train the body’s immune cells and help determine overall well-being. The skin has a unique microbiome that is distinct from the gut microbiome, yet scientists are learning that there is a strong bidirectional relationship between the health of these two areas of the body. The relationship is often termed the “gut-skin axis.”
The squash plants in my garden have yielded an incredible amount of fruit this year. I've been creative in utilizing this bounty: crafting sautéed zucchini with caramelized onions and oregano, preparing zucchini fritters, incorporating zucchini into turkey meatballs and burgers, concocting zucchini fried rice, sharing the surplus with my neighbors, and even relishing zucchini muffins! While I've managed to gather most zucchinis when they're small and tender, inevitably there are a few that escape notice and grow larger below the garden foliage. This recipe proves excellent for utilizing such oversized produce; just remember to remove any seeds.
I might be revealing my age here, but I have fond memories of tuning into the show "Semi-Homemade Cooking with Sandra Lee" during my younger years. Does anyone else here recall her ingenious transformations of ordinary grocery items into fancy meals? Drawing inspiration from that very concept, I've put together a salad that encapsulates those creative culinary endeavors.
If you're looking for a dish that's not only a treat for your taste buds but also a testament to the art of culinary resourcefulness, give this chopped salad a try.
Protein is a macronutrient that is essential for the growth, repair, and maintenance of the body's tissues and organs. Protein needs depends on various factors such as your age, sex, weight, physical activity level, and overall health goals. Consider the following benefits of adequate protein:
Elimination diets are commonly used tools in functional medicine. The food we eat is the foundation of our wellness yet, some foods, even seemingly healthy ones, may triggers unwanted symptoms in some people. It is estimated that between 2–20% of people worldwide may suffer from some form of a food intolerance. An elimination diet is the process of removing a food or group of foods from a person’s diet for a set period of time. The absence of the food(s) and then careful reintroduction of the item(s) helps determine whether specific foods or ingredients in foods contribute to unwanted symptoms. Elimination diets are individualized based on each patient’s history, eating patterns, and overall symptom picture.
I'm a huge fan of banana bread. In my opinion, it represents the epitome of comfort food. During my childhood, we had a rotation of various quick breads, including zucchini bread, carrot lemon bread, banana bread, and strawberry bread. I even had the honor of winning a blue ribbon for my carrot lemon bread at the state fair. However, when I went gluten-free ten years ago, it meant that I had to make some changes to my relationship with these beloved treats. Fortunately, there are still delightful ways to make quick breads without using traditional wheat-based flour.
Many doctors do not recognize the term “brain fog.” It is not technically a medical diagnosis, but it is a common complaint I hear in the office. Although tough to describe, people will often complain of forgetfulness, slow thinking, difficulty focusing, words-finding, or clouded thoughts. They may call it “mommy brain” or “frequent senior moments” and have valid worries about Alzheimer’s disease. Short, transient bouts of “fog” related to a missed night of sleep or a physically taxing day may be normal, but when these symptoms are chronic, they are warning signs of brain inflammation and compromised health.
Addressing the root cause of these symptoms is important to restoring normal brain function. Addressing brain fog takes a comprehensive approach. Optimizing sleep, managing stress, balancing hormones, reducing sedating medications and controlling other illnesses like diabetes are all important. Diet is also an important tool to leverage. We can use our food choices to nourish our brain with important vitamins and minerals and turn on or off inflammation.
Here is what you need to know:
Asparagus season starts in early Spring when the air is still chilly, but the ground is starting to wake from its winter slumber. This soup is a rich and delicious way to celebrate the new season.
For many people, porridges like oatmeal, cream of wheat or congee are quintessential breakfast foods. For people looking for lower net carb or paleo options, this recipe is for you. Chia, hemp and flax seeds are all rich in fiber and short-chain omega-3’s. This porridge thickens quickly and is a beautiful canvas for sweet and savory flavors.
This recipe is a great breakfast option when completing an elimination diet.
At Relish Health, sleep is my favorite “medication” to prescribe. Adequate, restorative sleep is foundational to our physical, mental and social well-being. It is as important as balanced meals and regular exercise.
In honor of the upcoming International Sleep Day, I encourage you to embrace a regular sleep routine. Creating daily habits give our days structure which helps regulate our internal clock.
Consider adapting the following routine to your needs:
This February marks the 59th annual American Heart Month. This long tradition helps educate people about cardiovascular disease and promotes longer, healthier lives. Despite this wonderful tradition and progress, heart disease remains the single largest health threat to Americans. This month I invite you to learn more about this amazing organ system and then give it some extra TLC with common ingredients from your kitchen.
There are so many different specialty diets these days: Keto, Paleo, Vegan, FODMAP, and the list goes on. I've prescribed all of these diets to patients for different reasons over the years, as everyone has individual needs at times. After 20+ years of medical practice, including 7 years focused on food and nutrition, I have come to the conclusion that there is no one perfect diet. That being said, I love to teach and preach about the Mediterranean diet because it is as close to a "one size fits-all" plan that works.
Lentils are one of my favorite legumes. These multitasking staples readily absorb a variety of wonderful flavors from other foods and seasonings. In this recipe their high nutritional value is complemented by the antioxidant rich veggies and herbs. This recipe is excellent eaten immediately, but the favors continue to deepen as the dish sits. It is perfect for a picnic or brown bag lunch.
With the spread of the flu, COVID-19 coronavirus, and RSV diseases in our community, I would like to remind you that there are several steps you can take to reduce your risk of illness. Additionally, there are steps you can take to boost your immunity in the event of exposure.
The following information outlines what you can do to help keep yourself and your family safe.
Gingerbread is the scent of Christmas for me. I love a spicy cookie to dip in my coffee. This recipes is adapted from the NYT cooking website. The list of spices is lengthy, but worth the effort to assemble. There is no oil in this recipe making the cookies even more crisp and coffee perfect.
To me, hash is a nearly perfect breakfast dish. Traditionally it is a dish of cooked meat cut into small pieces that is then cooked again, usually with potatoes. In my version, it is rich in veggies, protein and good fats to provide sustained energy for the morning.
While this recipe is no nonsense, it is amazingly versatile and delicious. You can use raw or cooked potatoes, any veggie that suits your fancy, and add egg, sausage or leave meat free. The possibilities are endless.